Insulin Scientist Reveals the Best Sweetener for Reducing Belly Fat - Dr. Bikman

Dr. Ben Bikman on Artificial Sweeteners & Sugar Substitutes

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Timestamps ⏱

0:00 - Intro
0:49 - 20% off RxSugar
2:43 - Consequences of Artificial Sweeteners & Rare Sugars
12:45 - Allulose & Fat Oxidation
23:38 - Ranking Sweeteners
31:52 - Where to Find More of Dr. Bikman's Content

[JRM_Tube]

Key Takeaways from the Video

1. Diet Soda Preferences:
• The speaker prefers diet sodas without sucrose due to its sweetness and potential metabolic effects.
• Diet Dr. Pepper is favored over zero-calorie options that contain sucrose.
2. Artificial Sweeteners and Insulin Response:
• Though artificial sweeteners are non-nutritive, they may still influence insulin levels due to the body’s anticipatory response to sweetness.
• The “caloric phase insulin response” occurs when sweet tastes trigger the brain to signal insulin release, even in the absence of glucose.
3. Allulose Benefits:
• Allulose is highlighted as a unique sweetener that may promote satiety and has potential benefits for blood sugar control.
• It appears to be metabolically advantageous, especially in reducing blood sugar spikes when consumed with carbohydrates.
4. Individual Variation in Responses:
• The response to sweeteners varies between individuals; some may experience increased cravings after intake, while others do not.
• Sweeteners like allulose may help curb cravings for some individuals while not impacting others negatively.
5. Mitochondrial Function and Fat Oxidation:
• Research suggests that allulose may enhance mitochondrial uncoupling, promoting fat oxidation, which could aid weight loss.
• It might stimulate lipolysis and fat breakdown, potentially leading to better body composition.
6. Ranking of Sweeteners:
• The speaker ranks sweeteners based on their metabolic impact:
• Best: Allulose
• Good: Stevia and monk fruit extract
• Moderate: Sugar alcohols (like erythritol, with xylitol being better than others)
• Caution: Aspartame (considered safe in moderation)
• Worst: Sucrose due to its potential effects on brain signaling.
7. Fiber and GLP-1:
• Soluble fibers are generally beneficial and can stimulate GLP-1 secretion, which is crucial for appetite regulation and weight loss.
8. Personal Experiences:
• The speakers share their personal experiences and preferences regarding sweeteners and diet sodas, emphasizing their understanding of how these choices impact their eating behaviors and health.
9. Conclusion:
• The conversation highlights the complex interactions between sweeteners, insulin responses, and individual metabolic differences, stressing the importance of personal awareness and experimentation in dietary choices.

[-observation]

Hey Thomas,
I see you never interrupt him; you generally let your experts finish speaking first before you speak! Kudos to you to have such a huge discipline! Thank you very much for all you do! Keep it up!

[TugbaAhmet-ef]

For everyone reading this, finding the banned book called “the hidden herbs” by anette ray should be your top priority

[JoyJJ]

Thomas you are a great interviewer because you do not interrupt your guest. Thank you for this.

[andrewsommerdc]

I think the biggest question we need to ask, outside of the questions of safety with these sweeteners, is what do they do to the gut microbiome?
From a personal experience, when I started my ketogenic journey years ago, I consumed a lot of xylitol, erythritol, Stevia, etc. and my gut health sucked,
Even though my blood sugars and fasting insulin improved, I felt like I traded one bad thing for another. Even if the sweeteners discussed in this video are “safe“ continue asking further questions and evaluate your personal experience. Your body is always telling you something.

[dawnb]

I've been using artificial sweeteners for 30 yrs. As far as I can tell, no problems. Cravings? None! Regular sugar and corn syrups though- all I want is more sugar/carb laden foods. It really triggers my unhealthy eating.

[Aviator]

The only sugar substitute I use is for my morning cup of coffee. I have been using stevia and/or monk fruit extracts for years. I have been reducing their usage as well. Thinking of switching to allulose.

[elibennett]

We tend to buy Zevia - no dyes or artificial sweeteners. Dropping erythritol out due to research indicating it may clump platelets in the blood. Allulose is our go-to sweetener now, good for homemade ice cream.

[Neolifeketoshari]

Aspartame will never again be allowed in our house. Years ago my t1d had been consuming it for a long time. It really seemed to build up or something and he had major brain fog, memory issues, effected his personality, and many other things. The only thing he changed was cutting it out of his life and detoxed from it. He said it was like coming out of a fog, memory issues gone, personality better. We weren't keto yet and that was the only thing he changed, he can feel it in his head if he has aspartame by accident. That and sucralose are not in our home. It has to be an N=1

[tugyorktown]

I tried Rx's Allulose, just tasting it plain it tastes sweet, problem is it takes a ton to sweeten coffee or tea.

[dreaminginnoother]

One of your better guests imo. Ben is a great source of information.

[sosunshine]

Sadly, Allulose is not available in the U.K. 🙄 and Monkfruit is really expensive 😳 so stevia and erythritol have to be my go to if I need the sweet treat

[ttfweb]

Monkfruit with no additives - seems to work really well for me. Expensive but really strong, so it lasts quite a while.

[kayeszymanski]

Aspartame and sucralose make me ravenously hungry! Monkfruit raises my bg about 20 points. Stevia glycerite and erythritol 1-2 points, allulose decreases my bg about 5-10 points but I can’t have more than 1/2 teaspoon; or I’m in the bathroom for awhile 😂

[LightningKing]

From what I've seen with diet sodas is they all have aspartame in them, not suraclose.

[grailsgg]

Never seen Dr. Bikman before, but I really like him — chill dude who clearly knows his stuff. Great pod!

[lucretiasulimay]

I started drinking a cup of chicory root before bed for the inulin with allouse . Really an informative discussion today gentleman thank you . Have a beautiful day 😊😊

[rabbitears]

People commenting on this channel are so smart and have a great sense of humor. Is that common among people who are health conscious? If so, I’m going to find some of them to hang out with.

[daniellem]

I use liquid sucralose in my coffee. I like the taste. That being said, Dr. Bikman is someone I truly trust, so I will reconsider.

[underath]

The 98 Subaru is gone?? Nooo!! That's been a legend through Bikman's talks!