Insulin Scientist Reveals the Best Sweetener for Reducing Belly Fat - Dr. Bikman
Summary
TLDRIn this discussion, Dr. Ben Bman explores the impact of artificial and natural sweeteners on insulin levels and weight loss. He highlights Allulose as a preferred sweetener due to its potential to increase insulin and promote satiety without spiking blood sugar. The conversation also touches on the varying effects of different sweeteners, such as sucralose and aspartame, and their influence on appetite and metabolic processes.
Takeaways
- π₯€ The speaker prefers diet sodas without sucrose due to its excessive sweetness and potential to cross the blood-brain barrier.
- π There's a debate on the impact of artificial sweeteners on insulin levels, even though they lack calories.
- π The speaker recommends RX sugar, an allulose brand, for its health benefits and taste, and shares a discount code for listeners.
- π« RX sugar offers a range of products like chocolate sticks and sweeteners that could satisfy sweet cravings without spiking blood sugar.
- 𧬠The discussion highlights the complexity of how different sweeteners affect insulin response, with some potentially causing an insulin spike and others not.
- ποΈββοΈ The speaker mentions personal experiences and observations on how sweeteners can influence appetite and food choices.
- π§ͺ The script references scientific studies and expert opinions to discuss the metabolic effects of sweeteners, including allulose's impact on fat oxidation and insulin response.
- π° The benefits of allulose are compared to other sweeteners, with a focus on its potential to increase mitochondrial uncoupling and reduce uric acid levels, aiding in fat loss.
- π Allulose is positioned as a standout sweetener due to its minimal metabolic impact and its ability to stimulate satiety through GLP-1 pathways.
- π€ The speaker acknowledges individual differences in how people react to sweeteners, suggesting that some may experience increased cravings after consuming them.
Q & A
Why does the speaker prefer diet sodas without sucrose?
-The speaker prefers diet sodas without sucrose because sucrose is too sweet for their taste and they are cautious about the potential for sucrose to cross the blood-brain barrier.
What is the speaker's opinion on artificial sweeteners and insulin?
-The speaker believes that while artificial sweeteners don't have calories, there is evidence suggesting they might impact insulin levels, which is not typically expected from non-nutritive substances.
What is RX sugar and why does the speaker endorse it?
-RX sugar is a brand that uses allulose as a sweetener. The speaker endorses it because they are familiar with the owner and the company's team of medical advisers, and they believe in the quality of the product.
What is the 'caloric phase of insulin' mentioned in the script?
-The 'caloric phase of insulin' refers to the body's anticipatory insulin response to sweetness, preparing for the glucose intake that naturally accompanies sweetness in foods, even when the sweetener itself does not cause a glucose spike.
How does the consumption of allulose, as mentioned in the script, potentially affect blood sugar levels?
-Consuming allulose might not raise blood sugar levels and could even cause a slight decrease, especially when compared to sugar. It may also help stabilize blood sugar when consumed with other carbohydrates.
What is the role of GLP-1 in the context of sweeteners as discussed in the script?
-GLP-1 (Glucagon-like peptide 1) is a hormone that stimulates insulin secretion and reduces glucagon secretion, which can affect satiety and fat oxidation. The script suggests that allulose may promote a greater sense of satiety through its GLP-1 effect.
Why does the speaker consider some sweeteners to have a 'self-limiting effect'?
-The speaker refers to allulose as having a 'self-limiting effect' because it may increase feelings of fullness through its GLP-1 effect, which could reduce the desire to consume more sweet or carbohydrate-rich foods.
What is the significance of mitochondrial uncoupling in the context of the script?
-Mitochondrial uncoupling is significant because it refers to a state where the mitochondria in cells become less efficient at converting energy, leading to increased energy expenditure and potentially aiding in weight loss and fat oxidation.
How does the speaker view the consumption of sweeteners in relation to appetite control?
-The speaker believes that the impact of sweeteners on appetite control can vary by individual. For some, sweeteners might trigger a rebound craving for carbohydrates, while for others, they might help control appetite without causing subsequent overeating.
What is the speaker's stance on soluble corn fiber as a sweetener?
-The speaker is generally an advocate for soluble fibers, including those that may have a sweet taste. They suggest that these fibers can be beneficial, especially for those who consume carbohydrates, as they can stimulate GLP-1 and aid in appetite control.
Outlines
π₯€ Personal Preferences on Diet Sodas
The speaker begins by discussing their personal choice in diet sodas, favoring those without sucrose due to its excessive sweetness. They mention their preference for Diet Dr Pepper and express concerns over sucrose's ability to cross the blood-brain barrier. The paragraph also delves into the effects of artificial sweeteners on insulin levels, despite the lack of calories. The speaker shares a link to their favorite allulose brand, RX sugar, and discusses the brand's high-quality products, including chocolate sticks that could satisfy sweet cravings without spiking blood sugar. A discount code is provided for RX sugar products.
π¬ Impact of Sweeteners on Insulin and Appetite
This section explores the impact of non-nutritive sweeteners on insulin levels, even though they lack calories. The speaker discusses the varying effects of different sweeteners on insulin response, noting that most do not directly cause an insulin spike but can amplify the response when consumed with carbohydrates. The role of the microbiome in how sweeteners are processed is also mentioned. The speaker then shares their perspective on sweeteners, suggesting that they can be acceptable if they do not lead to increased carbohydrate consumption, and highlights allulose as a sweetener that may promote satiety and have beneficial effects on fat oxidation.
πββοΈ Sweeteners and Their Effects on Different Individuals
The speaker differentiates between two types of sweetener consumers: those who consume diet sodas with fast food and those who use sweeteners to control their appetite. They discuss how some individuals may experience an increase in appetite after consuming sweeteners, while others do not. The paragraph emphasizes the importance of self-awareness when using sweeteners and the potential benefits of allulose for fat loss due to its effects on GLP-1 and fat oxidation.
π Metaphorical Explanation of Mitochondrial Function and Uncoupling
Using the analogy of a manual transmission car, the speaker explains the concept of mitochondrial coupling and uncoupling. They discuss how insulin affects mitochondrial function in fat tissue and how ketones can lead to increased mitochondrial uncoupling, which may aid in weight loss. The paragraph also touches on the potential benefits of allulose for fat loss, including its effects on mitochondrial uncoupling and fat oxidation.
π« Benefits of Allulose for Fat Loss and Uric Acid Reduction
The speaker discusses unpublished observations suggesting that allulose consumption can significantly reduce uric acid levels, which may aid in fat loss. They compare allulose to fructose, highlighting how allulose occupies similar transporters without the negative metabolic effects. The paragraph also mentions the potential for allulose to help control appetite and its effects on blood sugar levels, citing personal anecdotes and experiences with the sweetener.
π¬ Ranking of Sweeteners and Their Metabolic Effects
In this section, the speaker ranks various sweeteners based on their metabolic effects, placing allulose at the top. They discuss the processing of sugar alcohols like xylitol and erythritol, which are mostly excreted in urine, and compare them to natural sweeteners like stevia and monk fruit extract. The speaker also addresses concerns over aspartame and sucralose, ultimately favoring allulose for its minimal metabolic impact and potential health benefits.
π½ Perspectives on Soluble Fibers and Their Role in GLP-1 Stimulation
The speaker advocates for the consumption of fiber, particularly soluble fibers, which can stimulate the release of GLP-1, a hormone associated with weight loss and appetite control. They discuss the benefits of fibers like inulin and fructooligosaccharides, despite their initial bloating effects, and how they can be adapted to over time. The paragraph concludes with a mention of the speaker's background in GLP-1 research and their belief in leveraging this hormone through diet for health benefits.
Mindmap
Keywords
π‘Sucrose
π‘Artificial Sweeteners
π‘Insulin
π‘Allulose
π‘GLP-1
π‘Sugar Alcohols
π‘Mitochondrial Uncoupling
π‘Fat Oxidation
π‘Uric Acid
π‘Soluble Fiber
Highlights
Preference for diet sodas without sucrose due to its excessive sweetness.
Concerns over sucrose's ability to cross the blood-brain barrier.
Discussion on the impact of artificial sweeteners on insulin levels.
Mention of a link to a favorite allulose brand, RX sugar.
Introduction of RX sugar's chocolate sticks as a candy bar alternative.
Personal anecdote on the potential of allulose to lower blood sugar.
Promotion of a 20% discount for RX sugar products.
Insight into the debate on artificial vs. natural sweeteners and their metabolic effects.
Explanation of the 'calic phase' of insulin response to sweet tastes.
The role of gut microbiome in determining insulin response to sweeteners.
Different reactions to sweeteners based on individual's tendency to crave more carbs.
Advocacy for allulose as a self-correcting sweetener due to its satiety-promoting effects.
Allulose's potential to influence fat oxidation and metabolic rate.
Unpublished observations on allulose's impact on reducing uric acid levels.
Comparison of allulose to fructose as a 'good twin' with less negative metabolic effects.
Recommendation of RX sugar's brownie mix as a convenient allulose product.
Discussion on the glycemic response to different sweeteners and their ranking.
Personal ranking of sweeteners with allulose at the top, followed by Stevia and monk fruit extract.
Defense of aspartame against common misconceptions regarding its safety.
Concerns over sucralose due to its potential to cross the blood-brain barrier.
Advocacy for soluble fibers and their role in stimulating glp1 for weight management.
Transcripts
if I'm going to indulge in a diet soda
I'm going to I personally pick the one
that doesn't have the sucrose in it but
I confess it's partly just because I
don't like sucrose is a little too sweet
for me that if I'm going to have a diet
Dr Pepper which is my preferred diet
soda Indulgence I like the diet I don't
like the zero the zero kind of brand
because that usually has sucrose in it
and that's just a little too sweet and
again that little evidence of it having
the ability to cross the bloodb brain
barrier is just enough to give me a
little pause Dr Ben bman I want to talk
about the effect of artificial
sweeteners on insulin MH because these
things don't have calories non-nutritive
sweeteners but there's some evidence
that it can have an impact on insulin
which would normally only we would see a
protein or sugar or something what is
going on there I put a link down below
for my favorite allulose brand it's
called RX sugar they've been around for
a while I'm a good friend to the owner
Steve and he's a really cool guy that
put together a real serious Dream Team
when it came down to like medical
advisers and advisers in general so I'm
happy to be a part of what they're doing
but they're also some really good
tasting chocolate sticks these are
called their swy sticks now they put
these out on the market to sort of be an
alternative for people to be able to
have sort of a candy bar like thing the
best way that I can compare it and I
have to be careful saying this is kind
of like a Twix Spar I that's how they
are they're like a stick and then you
bite into them they kind of have a
little bit of a crunch and they have the
gooiness they've got a caramel flavor
they've got a chocolate flavor a vanilla
flavor a chocolate mint flavor my
personal favorite is the chocolate
caramel one but bottom line I put a 20%
off discount link so if you go to RX
sugar.com
discount td20 which that link is just
down below that's going to get you 20%
off whatever you want but I definitely
recommend you try the chocolate sticks
because if you're someone that craves
something sweet you could be literally
surprised that when you eat one of these
sticks your blood sugar might even go
down if you had it with some sugar so if
you were to eat one of these sticks
possibly with something that had some
sugar in it you might find that your
blood sugar stays stable not to mention
potentially some of the other stuff that
I'm talking about here with fatty acid
transport so really wild stuff so you
use the code td20 and I'm telling you
these things are the closest thing that
you're going to get to an actual candy
bar without all the chaos and metabolic
distress that comes with a real candy
bar but they also have good stuff too
they have their uh sweeteners that you
can use like a syrup for coffee they
have their regular stick packs that are
just straight up alos granulated alos so
all that is down below so that link Top
Line of the description underneath this
video please check out RX sugar and also
check out the Dream Team like Dr Dom de
austino and some of the others that are
on The Advisory board right yes so in
fact this is such a debated topic pardon
the Shameless plug here in my book why
we get sick all about insulin resistance
I actually devote a whole section to um
to this to the the topic of what is the
metabolic consequence to this artificial
or even a natural sweetener but
these are these molecules of course that
when they hit our mouth they taste sweet
they activate those same sensors or
receptors that that fructose would
because in nature generally the only
thing that is sweet is fructose so they
mimic this effect and yet as you noted
there's no subsequent glucose Spike um
or amino acid Spike certain amino acids
can be insulinogenic in certain
circumstances and so how do we reconcile
that um with that topic alone which was
the focus that I incorporated into that
section of my book I focused on this the
calic phase of of of insulin or the
calic insulin response so the calic
insulin response is this idea that when
you taste something sweet it's the
brain's
anticipation of the hypoglycemia that
should come from that should come with
that because again in nature there's
nothing sweet that's not coming with
some form of carbohydrate always it
would come with a carbohydrate and so
it's rational for the brain to signal to
the pancreas
hey get ready there's something coming
and so the pancreas could start to
trickle out some insulin almost as an
anticipation this kind of anticipatory
response or uh to what it what it's
expecting but we faked we've tricked the
body here and that's where the sweetener
comes in again whether it's artificial
um like aspartame or sucralose or
whether it's a natural sweetener like um
monk fruit or monk fruit extract or
Stevia or a different category
altogether a rare sugar like allulose
unfortunately it's not as simple as
saying all sweeteners or rare sugars
have been shown to elicit a calic phase
of insulin because not all do um and
moreover um some that don't elicit like
sucrose on its own a pure load of
sucrose will have generally no insulin
response now however to complicate even
that part of the answer there is rodent
studies to show part of what can
determine the calic phase of the insulin
response to a sweetener is the microb
iome and so it could be that someone's
inherent gut bacteria Alters the
digestion of that sweetener or the
response and some person may drink
sucrose and not have an insulin response
which would be more common whereas
someone might drink sucrose and actually
get a calic insulin response so you have
some sweeteners that won't have an
insulin response on their own which is
the majority of them most sweeteners
whether they're artificial natural or
the rare sugar allulose will not elicit
an insulin
response most of them won't um some
sucrose maybe a little bit some of the
sugar alcohols will like arth uh not
ariol um like manitol malol those ones
are generally more on the insulin
spiking side but even having said that
some of them can amplify if you take
them with the glucose load it will dial
it up so if you eat a glucose load and
you got it say let's say an insulin
response that was an eight now you take
it with this sweet sweener and it went
up to an 11 you know on a scale of let's
say 1 to 20 um which I'm just totally
making up so while some might not elicit
an insulin response on their own they
may amplify the insulin response to a
carbohydrate load but again it's not as
clearcut as saying that they all do that
on
average I have admittedly a bit of a
mixed view when it comes to sweeteners
um because in some people if the
sweetener drives a person to eat more
carbs then it's problematic um if a
person is able to enjoy that sweetener
and if they're being honest with
themselves it does not stimulate
subsequent um kind of Scavenging eating
behaviors to want to find something
sweet over the following 12 or so hours
then I would say that's a person who can
handle it fine and I don't know what the
difference is between some people but we
know that that happens there are some
people who when they consume a zeroc
calorie sweet taste that a few hours
later they have a much stronger CR
for carbohydrate it's almost like the
brain is now demanding saying hey you
tricked me you said you told me through
what I felt in our mouth that we were
going to get a carbohydrate load and it
never came now I am driving you to do
this some people just don't have that
and they can weather the storm well so
my view on sweeten ners is pretty benign
or indifferent and then when it comes to
a population of people who want to
maintain or improve their insulin
resistance then it becomes a matter of
in if what is the sub what is the is
there a rebound
demand for filling that carbohydrate Gap
that your brain perceives if there isn't
then it would be fine but as we I would
say it would be generally okay but if we
look across those
sweeteners one of the reasons I become
an Unapologetic in uh Advocate or
Adventurer studying allulose like
literally we just published a paper on
it we're doing a human study now on it
is because it actually appears to be the
most self-correcting of all of them that
of all the sweeteners
allulose tends to promote a greater
sense of satiety than any of the others
and that could be because of its gp1
effect everyone's familiar with gp1 now
of course I've had my finger on the
pulse of those drugs since their
Inception almost in the in the kind of
late 90s early 2000s but anytime glp1
goes up it will stimulate satiety very
powerfully that might be why alose
appears to be kind of gaining so much
ground as a as a sugar replacement as a
rare sugar it's not technically a
sweetener um but with all the others I'm
pretty diplomatic about it like if
someone says well I really like
aspartame I really like sucralose I'm I
I would just say to both of them that's
great what do you do after you eat that
or you drink it more often after you
drank that or what are you getting it
with like if someone if they're going
out and they would say well I'm going to
get a burger and a Coke or I'm going to
get a um but now I'm going to get a Diet
Coke and because I'm getting a Diet Coke
now I'm going to get an order of fries
you know so they end up that also
becomes a complication um if the if the
diet version or the rare sugar sweetener
version is a pure replacement and it's
not being it's not acting as a way to
incorporate other things like say a box
of fries on the side that they wouldn't
have otherwise gotten that I think is a
good step and if it doesn't stimulate
further consumption later consumption of
refined starches and sugars then I would
say the person's doing it well whether
they do it or not I don't have strong
feelings on but you know as you and I
mentioned in a side conversation if you
were to tell someone that they could
never have something sweet again um
because they want to be ketogenic let's
say then many people would just say well
then forget it I'm not going to do it
but if there is someone who's adhering
to a say a low carb diet to get off
their diabetes medications as a type 2
diabetic and they say one of the ways
that helps me do this is I drink this
diet soda or or this other pack of
electrolytes with this sweetener in it
or something I'd say well that's great
don't stop you know you're doing it well
I wouldn't want them to think that
that's a uniform evil um to be consuming
this you know rare sugar or
sweetener it's interesting because you
the way you describe this there's I've
noticed there's almost two categories of
people that consume artificial
sweeteners or even natural sweeteners
whatever um I'm sure it's more complex
than two categories of people but it's
what I noticed right there's the people
that go to fast food and hit their diet
coke with their because it's habit and
they're making a slightly better
decision than maybe having the Coke and
then there's people I guess I'd even put
like myself where like I I understand
the impact of sugar and I'm not going to
go have a Diet Coke with a burger um but
I might have something that has
artificial sweetener I might have a Diet
Coke throughout a period of time when
I'm not eating because I want to sip on
something sweet and no way is
influencing me to go eat more it's a way
that I'm saying like oh I'm going to
have an ariol sweetened beverage or I'm
going to have this because I feel like
having a treat and it's also going to
make it so that I don't want to go eat
like I'm having it instead of eating so
I think that's the big difference there
some people will have these diet drinks
and say okay well I'm having this with
my meal with practically no regard to
how it's influencing their appetite and
things like that and then there's people
that are actually doing it to control
their appetite and they're aware of it
so if I ever have a Diet Coke it's
because I walking around at a theme park
or something I'd rather sip on a diet
coke than be tempted to grab a funnel
cake yep no tot that's fact you just
describ the way I use this myself that
for me it is only ever just all right
this is a moment of
indulgence um and I think we're both
perhaps aware enough of our behavior
that we would be able to notice a trend
hey look anytime I drink this diet coke
I really start craving the funnel cake
after but if some people are being
honest with themselves that's exactly
how it works so those individuals I
think need to be much more cautious with
their use of sweeteners or anything
sweet in some people tasting something
sweet just unleashes the Beast
and then it becomes almost impossible to
cage it back up and those individuals
need to be careful but even then if if
they still say well forget about it I'm
going to have something then I would say
it is worth trying it's worth
experimenting with alos then which
really does tend to have this um sort of
self-limiting effect perhaps because of
the glp1 stimulus where it's you you
don't want to eat any more than you just
ate whereas you know for me um I could
drink 44 ounces of die do pepper and
want another one right after um because
the Aspartame is just so it's so easy
it's so smooth kind of going down
because alosis I think it's slightly
less sweet than sugar so you don't get
this like insane hit of it all right so
Ben when people talk about alose there's
a obviously a a common discussion on the
you know the gp1 effect on the uh
glucose modulation effect but there's
also an impact on fat oxidation as well
at least it seems I think you and I have
both looked same paper and um it seems
kind of interesting that actually could
influence our rates of fat oxidation how
does that potentially happen right right
well in fact I actually think you
mentioned a leading candidate at least
so there were two two things probably
that explained this and just by way of
speaking with some Authority we just
published a rodent paper that we looked
at this we actually measured um we
measured at least mitochondrial function
so the the kind of most uh simplest
purest form of metabolic rate in tissues
multiple Tiss tissues and not only did
we find that the animals so these
animals had an option they had a western
diet which is high fat high carb very
much like the global diet um that
everyone eats from Singapore to the US
and everywhere in between so they had
this Western diet and it was sweetened
in they had water with stevia um or
water with allulose and the animals that
were eating the Western diet of course
got much fatter than the animals eating
the standard animal diet you know they
stay very lean um animals but the
animals that were eating alose were
significantly leaner than the animals
getting the stevia with their Western
diet um and they ate a lot less they
also had a much higher rate of a much
higher metabolic rate in their fat
tissue so what we found was a by
measuring some ATP markers ATP numbers
we determined that there was a greater
degree of mitochondrial uncoupling in
the atopos tissue of the animals that
were getting the allulose and how you
know where did so as a brief tangent
uncoupling is this I always invoke the
idea of a of an old stick shift car um
which you know i' I just replaced it but
when I was driving my old Subaru 1998
Outback I wouldn't even lock the doors
on campus Because a student couldn't
drive away with it because it was a
5-speed manual transmission and no one
can drive them these days but anyone who
knows the manual transmission knows that
there's three pedals you got that other
dreaded clutch on the far left side so
when we look at the engine I mean if
you're looking at the car the panel in
front of you you have these speedometer
and then you have the RPMs of the engine
normally uh normally if you are revving
the engine you are moving the car and so
we would say that the engine is very
coupled to the movement of the car and
so that that's very much the idea of how
the mitochondria work where the
mitochondria their main job is to create
ATP the main molecule of energy or the
molecule of a cell getting any kind of
work done ATP enables that work but to
get the ATP you have to get through some
energy you have to get through some fats
and some glucose products so that's the
electron transport part of it where you
are you're kind of generating the thrust
that is ultimately leveraged to create
the ATP that is very much analogous to
I'm revving the engine and I'm moving
the car the car movement would be
analogous to the production of ATP the
revving of the engine would be basically
breaking down the the the the calor the
caloric substrate the fats and the
glucose so um what affect through a
series of papers that my lab has
published previously um and other papers
that have existed from the early 1900s
we um we know that fat tissue can have a
varying level of mitochondrial coupling
so how efficient are the mitochondria
working this would be and when insulin
goes up the mitochondria and fat tissue
get very tightly coupled in other words
the fat cell is only burning what it
absolute must burn in order to create
however much ATP the fat cell needs
which is very little the fat cell has a
little a low metabolic rate but it's
being very miserly very careful very
efficient however when ketones are
elevated we we've published papers on
this from animal models to cell cultures
to human biopsy taking biopsies of human
fat tissue if a human is in ketosis
their metabolic rate of their fat tissue
is about three times higher than when
they're not in ketosis and that can add
up on a normal weight individual fat
tissues about 8% of their metabolic rate
so that can be meaning ful effect but
even still now basically back to the
analogy of the car whereas normal fat
tissue is you rev the engine and you're
moving the car it is very tightly
coupled the RPMs with the speedometer in
contrast when ketones are up and I'll
come back to the alos in just a second
now you're revving the engine but you
keep you're keeping a foot on the clutch
and so now you're not really moving that
much so the RPMs are going up but the
car is still just barely moving you know
when it had been coupled we would have
really been moving we would have been
hauling down the road revving the engine
getting those RPMs but now we're riding
the clutch a little bit um but so the
engine is revving we're burning fuel but
we're not really getting a lot of work
done for it that is I believe a great
way to understand mitochondrial
uncoupling and when ketones are high fat
cell mitochondria are more uncoupled
which is a very beneficial scenario to
lose weight now interestingly some
astute listener may be thinking well
what about other mitochondria we've
actually published papers on that too
and when ketones are high muscle cell
mitochondria are as efficiently coupled
as ever so the ketones are selectively
causing an uncoupling of the fat cell
mitochondria not something like muscle
cell mitochondria which is a benefit if
you want to go out and get a lot of
exercise done then ketones would be
problematic if they're making the muscle
less efficient and the muscle just
wasting energy but that appears to be a
pretty fat specific phenomenon now back
to the study allulose we found
significantly greater mitochondrial
uncoupling in these animals it could
have been a function of the higher
ketones because they were just eating
less they had much better insulin
control but also likely a direct effect
of glp1 so as much glp1 has multiple
effects throughout the body and this is
evidenced most especially with these
glp1 based weight loss drugs like you
know wovi and OIC and all these other
ones nowadays one of the reasons they do
cause substantial fat gain and I do not
mean for this to sound like an open
endorsement of them is that glp1 when
it's activated or that pathway is
activated in the case of these drugs it
does cause direct fatty acid oxidation
and and so it has a direct effect of
stimulating fat burning uh in fact this
is one of the reasons why let me let me
back that up it does help with beta
oxidation but it facilitates lipolysis
first so it has a direct effect on the
fat cell of stimulating lipolysis gp1
does and then it has a direct effect at
stimulating the burning or the o
oxidation of those fats as well um Dr
Mark fredman one of the leading
authorities in obesity research for
decades suggests that that actually
could be one of the important components
of the hunger controlling effects of
glp1 drugs that if you are stimulating
fat cells to release more fat the brain
senses even if the brain's not using it
the brain can monitor that energy and it
says oh boy the blood we are flushed
with energy right now we don't need to
eat as much and so that could be one of
the mechanisms whereby glp1 is
suppressing um appetite you know helping
the person lose more weight by eating
less so to bring a full circle I do
think You' mentioned even in the
question that one of the mechanisms
whereby alose May particularly be
helpful for fat loss is probably the
glp1 effect now that was the main one
actually when I first started this
answer I had a second idea in mind which
is that this is not published yet this
is unpublished anecdotal observations
but they are substantial so I'm
comfortable mentioning them
alilo consumption drastically reduces
uric acid uric acid levels you take
someone who is just
stubbornly in this kind of hyper uremia
or high uric acid levels I know people
multiple individuals who the only one
thing they do is they start consuming
more allulose and their uric acid levels
just plummet in a way that nothing has
helped with now there are Myriad
mechanisms that may explain that
including allulose changing the way the
body is metabolizing fructose because
fructose metabolism is the main source
ofc acid um and Dr Rick Johnson from the
University of Colorado is the authority
on this and indeed he's a collaborator
on some studies I'm doing with uric acid
and alose so the more alose is consumed
the further uric acid drops and the more
uric acid drops the more the body can
burn fat because uric acid disrupts that
process interesting and then you combine
that with well I mean I guess it's
combined but also it is in part of the
fact that I mean allulose essentially
occupies some of the same transporter as
that fructose like the glue does yep so
in
essence more than just what's happening
here more than what's just happening in
the periphery I mean literally in the GI
literally everything that's like from
Soup To Nuts it's like almost as though
the body I don't want to say it thinks
it's fructose but it's almost an
impostor of fructose yeah that's right
yeah so it is the kind of good twin as
opposed to the evil twin just a flipped
molecule it sure is in fact it is really
really close so me invoking the twin
analogy is pretty apt here but that it's
close it's so close that tastes like
fructose so it's sweet but it's just
different enough that it does not fit
all the enzymatic Pathways that fructose
does and so we do not metabolize it and
it does not give us you know caloric
energy but it fights with fructose you
know typical siblings there's a bit of a
compatitive relationship which ends up
playing in our favor in this case yeah
and I'll put a link down below for uh
you know our mutual friend Steve's R
sugar which is a really cool allulose
company and I don't want to make this
you know like a contrived pitch or
anything like that but I'll pop a link
down below cuz they've got some good
like almost candy bar like things they
got a brownie mix of stuff that really I
yeah I have no problem mentioning that I
I think that to me ARX sugar is the most
convenient way to get allulose the the
way they've processed these into cool
little products is makes it really
really enjoyable yeah have you tried the
brownie mix one oh I sure have no that
one's like legitimately and yeah I don't
know if you saw I had milk I had whole
milk on it to be frank love no it's like
you mix it it's like a couple
tablespoons mix it with water and then
it's like microwave I mean it's crazy
like 40 seconds got a little cup of
brownie not hungry for like 6 hours it
is what I that's a staple for me U Dom
di austino posted like his response like
pre-workout with it completely blunted
his uh his blood sugar Spike from the
workout too which is pretty wild anyway
yeah when I had Andrew cnck here it was
like we were talking about I don't want
to go on too much of a tangent but
essentially um you know his blood sugar
went to almost 400 with the workout that
we put him through He adjusted his
insulin monitored or his insulin pump to
be um High because he knew we were going
to go through a hard workout so it went
all the way up to 400 and that's just
give context of like what a hard workout
can do and Dom used allulose before his
workout and his glucose barely just you
know Tri it's pretty wild just the
effect it has there um I want to talk
just a couple other sweeteners kind of
in line also with alus like if you had
to sort of rank them I'm kind of writing
them down we've got okay we got
sucralose we've got aspartame we've got
yeah we have the sugar alcohols xylol
yeah so it's xylol malitol iol um
they're all in the same family but I
don't give them equal marks though so we
can still rank them so how I do want to
just double click on arrol for just a
second just um how is Athol processed
it's mostly urinated out right like is
that as far as I know yeah I I don't
know um so so not all of the sugar
alcohols have the same um like on the on
the kind of bad end of the sugar
alcohols not I can't it's either malitol
or manitol you actually do have a decent
amount of absorption and digestion and
even an insulin response and then you
have xylol which is substantially better
then you have rol which appears to have
no response whatsoever yeah but I think
on average not just the sugar alcohols
but even alose a lot of it um occupies
that urinary excretion pathway so that's
a main mechanism of exit for a lot of
them if it even gets absorbed at all one
of the problems with um like what's some
of the sugar alcohols is that they don't
even leave the gut and so they stay in
the gut while you taste it it stays in
the intes
and it creates what's called called an
osmotic gradient and pulling in a lot of
waterc yeah everyone you know if anyone
wants a few minutes of humor go on to
like Amazon and look up the reviews for
sugar-free gummy bears and it's just
people talking about these explosive
moments you know it's just the most
hilarious set of stories and and
analogies um we we were in Hawaii a
couple weeks ago with my um I'm just
going to say a family member cuz I and
he he has some he uh you know I've had
him he he's you know dro like 70 lbs
doing um you know low carbon anyway it's
like he but you know and to his credit
like he still likes his his sweet thing
so he does he makes good choices with
like you know a sugar-free chocolate
here and there and he found the
Hershey's sugar-free chocolate and he
showed him he was really excited to show
him he's like this is this is the one
that actually tastes like Hershey's it
actually tastes like Hershey's and he's
um I'm like oh cool and I like looked
looked at the back and I'm like oh mall
I'm like all and we were about to go on
a dinner cruise like on boat and he
didn't have a bunch of them but he had a
few of them and he went on there and I
remember him sitting there just being
like Oh you know yeah my stomach's a
little lit and you could like anticipate
the Pompeo about to erupt well he had
said to me you he asked if I wanted one
and that's someone looked at like no I'm
going to pass he's like oh they're
really good they're really good I'm like
I'm sure they are didn't want to like
rain on his parade but that's you know
you see that and you're like okay so
that's I mean what it is essentially and
you know if you've ever uh you
know gone all the way with maltatal to
the point where you've experienced the
exit
um yep oh no it's explosive it's it's
horrible yeah yeah so that I put those
ones I put those ones really really far
down even though metabolically because
it literally just passes right through
the body you could make the case that it
is the most inert yeah but that comes at
a hell of a socially expensive awkward
moment you know where you you can't go
out with friends and be in polite
Society if you've consumed that because
you don't know what's going to happen so
on that ranking I have no um I'm no
problem putting alos first and then I
actually am very comfortable Stevia um
and monk fruit extract I generally give
very good scores to as those natural
sweeteners um but then um most monk
fruit extract and even some Stevia is
actually mixed with arrol which I give
of all the sugar alcohols I consider rol
the best um and then I also have no
problem with aspartame to be frank as
much as people have a a very big fear of
it I think that fear is I think on
average the re Arch that show you know
aspartam causes cancer just as an
example yeah but that's when you give a
rodent model that is genetically
inclined to develop cancer the
equivalent of you know 28 cans of of a
caffeinated soda a day um and so as much
as people want to weaponize those few
studies against say something like
aspartame my counter always is well what
would have happened if you'd given the
animal that much sugar yeah um Not only
would they have gotten cancer but they
would have also become obese and
diabetic and everything else so
Aspartame is I don't think it has earned
or or or has is worthy of the um bad
press that it's received from most
people it is in a way among the most
simple because it just gets metabolized
into some amino acids that if a person
doesn't have a deficiency in the F
phenol alanine enzymatic pathway and the
vast majority of people do not there's
no problem in in my mind with Aspartame
is it literally just gets split into
amino acids and then used by the body
however it will so if I were to kind of
rank them all I'd put alul best I I I do
think monk fruit extract and Stevia are
perfectly benign and and thus acceptable
and then the rest kind of the sugar
alcohols get split up with Athol being
the best aspartame I consider it to be
no problem and then sucrose I actually
have more of a problem with sucrose
because of the little bit of evidence
showing its ability to cross the bloodb
brain barrier so that's one that I look
at with a little more caution although
that's a lot of speculative research no
real evidence in humans to confirm any
concerns um but it is one that gives me
a little pause so for me personally if
I'm going to indulge in a diet soda I'm
going to I personally pick the one that
doesn't have the sucrose in it but I
confess it's partly just because I don't
like sucrose is a little too sweet for
me that if I'm going to have a diet Dr
Pepper which is my preferred diet soda
Indulgence I like the diet like the zero
the zero kind of brand cuz that usually
has sucrose in it and that's just a
little too sweet and again that little
evidence of it having the ability to
cross the bloodb brain barrier is just
enough to give me a little pause what
about the weird uh the redheaded
stepchild that's the uh soluble corn
fiber yeah yeah I so um on average I'm
an advocate of soluble fibers um and
then if that soluble fiber is this a
sweet one yeah it's like the ones that
they're using like they use them in
certain gummies and things like that and
like a lot of like I don't know I don't
know enough about those but on average
I'm an advocate of fiber um uh if if
you're eating carbs I'm an advocate of
fiber if you don't eat any carbs and
you're on a carnivore diet then the
value of the fiber is diminished and
then I would just say it's up to
preference do you like your bowel
movements to be one particular way or
another that would really be the only
variable there for me but if you do eat
carbs focus on fiber that's a part of
that control carbs mantra for me so yeah
I mean if if if there are these kind of
Novel maybe kind of like inulin like
fibers that have a sweet taste as they
go down that to me would be a pretty
winning combination yeah you see like in
the uh yeah like fructooligosaccharides
and like all these different ones which
I mean they will definitely bloat you
but I've also noticed with those that
just like any fiber you build up you
know you get used to them like like it's
like if you if you haven't had like a
you know fruit oligosaccharide or you
know something type gummy and you have
two of them you're like oh my gosh I
could never eat those again I'm like
distended but you eat them for a and
like this is real you learned you kind
of metabolize it or digest it better
yeah but also just to bring it back to
the earlier topic these um soluble
fibers are really powerful stimulants
for glp1 exactly and so even coming back
to this most obsessed over hormone and
focus of these weight loss drugs I am an
advocate I mean the glp1 research has
been fascinating and as I mentioned I've
really kept my finger on the pulse of
them in part because my dissertation my
PhD lab was one of the first funded Labs
by Johnson and Johnson to study the
effect effects of these drugs and to
tease out the the pathway with these
hormones so I've been fascinated by them
and long appreciated
gp1 as something that it is in our best
interest to take advantage of to
leverage and can we manipulate our diet
in such a way that it's still very
edible and enjoyable but we get a little
more glp1 then I think that's going to
be something that works in our favor no
I'm totally with you on that um well Ben
where can everyone find you man yeah
yeah thanks again um so insulin IQ uh if
people remember insulin IQ whether it's
the website insulin iq.com that's where
I post a lot of my material including
some upcoming little mini lectures that
people can access and then my YouTube
channel at insulin IQ perfect thanks man
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