Wednesday, December 16, 2009

artificial sweeteners and insulin

It's been said in the lower-carbohydrate forums that artificial sweeteners may raise insulin levels. Is this true? Read for yourself, but do so with a critical eye. To illustrate what I mean by that last statement, take this one study for instance, produced specifically to investigate the efficacy of a low-carb ketogenic diet vs. a low-carb-non-ketogenic diet. Note that Barry Sears is on the team of researchers. Then read this news article and hyperlipid's blog article if you have time.

Sucralose (aka Splenda)
You probably have heard enough about this artificial sweetener.

Here is the only study I've encountered on sucralose and insulin. Researchers concluded that

sucralose, delivered by intragastric infusion, does not stimulate insulin, GLP-1, or GIP release or slow gastric emptying in healthy humans

Unfortunately the full-text article is not free.

Stevia

Consensus appears to be that stevia is the most natural sweetener available. 300X as sweet as sucrose, still, to me it has a slightly bitter aftertaste when used independent of other sweeteners. Insulin response?

stevioside was able to regulate blood glucose levels by enhancing not only insulin secretion, but also insulin utilization in insulin-deficient rats

Erythritol

Erythritol is yet another sugar alcohol, similar to xylitol but reportedly less calories per gram. To me it tastes sweeter than, and maintains a sugar-like texture. From my experience it causes less gas and bloating. It comes across as more natural to me than sucralose and even if a bit pricier, it's currently my sweetener of choice.

Effect on insulin?

Less than 20% of erythritol remained unabsorbed and was available for colonic fermentation and potential production of short-chain fatty acids. Its caloric value was estimated to be < or = 0.4 kcal/g

Erythritol did not affect serum levels of glucose, insulin or other serum constituents
Free fatty acids and 3-hydroxybutyric acid [ketone] levels increased after erythritol administration

1 comments:

Anonymous said...

Thanks for this breakdown. I'm trying to keep my stevia habit only in an eating window. It seems to help a lot when I do.

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