How do artificial sweeteners affect us?

Artificial sweeteners can have significant effects on the gut microbiome and overall health. Dr. Rhonda Patrick has highlighted several key points regarding these effects:

1. Gut Microbiome Alteration: A study published in 2015 showed that artificial sweeteners like saccharin, sucralose, and aspartame can alter the gut microbiome in both mice and humans. In mice, these sweeteners increased the population of bacteria that extract energy from food and store it as fat, leading to increased fat storage and decreased fat burning. In humans, high doses of saccharin resulted in a rapid alteration of the gut microbiome and decreased glucose tolerance, suggesting that similar mechanisms affect both mice and humans 1.

2. Metabolic Disturbances: Dr. Eran Elinav's research has shown that artificial sweeteners can disturb glycemic responses in mice, driven by changes in the microbiome. Transferring the microbiome from saccharin-exposed mice to germ-free mice caused similar blood sugar control disturbances, highlighting the indirect impact these sweeteners can have through the microbiome 2.

3. Processed Food Compounds: Other compounds in processed foods, such as emulsifiers, also negatively impact the gut microbiota and can lead to metabolic issues like insulin resistance. These chemicals are not well-studied, and our bodies haven't adapted to them, making them potentially harmful to long-term health 3.

   • 

     1

     Sweeteners and Health

     02:34:36
     
   • 

     2

     Artificial Sweeteners

     00:36:04
     
   • 

     3

     Processed Foods Impact

     00:22:19
     
   • 

     4

     Protein and Gut Health

     02:26:30
     

4. Health Recommendations: Given the potential negative effects on gut health and overall health, Dr. Patrick advises exercising caution with artificial sweeteners. She personally avoids artificial sweeteners and uses natural, non-nutritive sweeteners like stevia in moderation due to their potentially more benign effects 1 4.