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Drink diet coke (or any other non-nutritive sweetener "NNS"), and you gain weight.
Why?
It sends a signal to your brain to release more insulin.
Because there is no glucose to uptake, it makes you insulin resistant.
Also, it disturbs your gut microbiome. This will cause you to gain weight as well because your digestion is messed up.
And lastly, it will hinder your ghrelin and leptin levels, making you more hungry and gain weight, respectively.
Not to mention you'll most likely get cancer from NNS, too.
Or is this all bulls***?
I got RIPPED APART with my diet coke post on Instagram...unfollowed, sent hate email...the response was as though I had made an anti-semitic or political statement.
My post was basically that it is all bulls***.
And I'm here to go thru all the research one by one to show you the actual truth.
And why health "gurus" such as Mark Hyman and Dr. Oz are pushing this nonsense.
Myth #1: NNS cause insulin resistance
Artificial sweeteners have been researched to spike insulin when consumed. Repetitive insulin spikes result in insulin resistance, which can cause weight gain.
And the spike wasn't significant to causing insulin resistance, especially when compared to full sugar.
The whole story? This was done on subjects with diabetes AND were obese.
And rats.
Rats metabolize carbohydrates VERY differently than humans (which debunks a lot of Gary Taubes' claims...btw I read "Good Calorie/Bad Calorie" and was a keto zealot from 2008-9 until I learned how to actually read research LOL).
Myth #2: Ghrelin and Leptin spikes
Ghrelin is the hunger hormone. Leptin is the hormone that determines body composition.
NNS spikes ghrelin!
Or does it?
More rat studies! Yay!
In contrast, in the study of ghrelin cells in vitro, they found there was no effect of NNS on ghrelin cells in this research HERE.
Ghrelin does spike when there is REAL sugar, but not fake sugar.
Lastly, leptin DOES NOT respond to sweet taste, as hypothesized for awhile. Meaning that if you have sugar or NNS, you will crave more. Thoroughly investigated HERE and HERE.
Myth #3: NNS destroys gut microbiome!
In a 2019 research review, they explored MANY gaps in the research of a positive relationship of NNS and poor gut microbiome HERE.
Big reason for this? MOST OF THE STUDIES WERE ON ANIMAL GUT MICROBIOME.
No evidence on human gut microbiome.
Myth #4: NNS cause cancer
"the European Union (EU), the European Food Safety Authority (EFSA), and Codex Alimentarius have evaluated and confirmed that NNSs and LCSs are safe for human consumption and do not cause cancer or other health-related problems as long as they are consumed within the Acceptable Daily Intake (ADI)"
Enough said!
All of the research on this is correlation, not causation like this one HERE.
As in, artificial sweeteners have no clear link to causing cancer.
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