Gut Instincts: Understanding Sweeteners

Introduction

• Host: Dr. Stephen Gundry
• Topic: Effects of sweeteners on overall health
• Ranking of sweeteners from S (superfood) to F (trash)

Sweeteners Ranked F

1. Agave Nectar
   • Concentrated fructose
   • Described as a mitochondrial poison
2. Brown Sugar
   • Composed of sucrose (half glucose, half fructose)
   • Not healthier despite being less processed
3. Cane Sugar
   • Not supposed to be consumed by humans
4. Corn Syrup
   • Highly concentrated fructose
5. Brown Rice Syrup
   • Code word for pure sugar with a lot of fructose
6. Maple Syrup
   • Boiled and reduced to concentrated sugar
7. Date Sugar
   • Essentially sugar, does not dissolve easily in drinks
8. Coconut Sugar
   • No different from regular sugar

Slightly Better Sweeteners

1. Honey
   • Contains fructose
   • Possible allergy benefits if local, but still sugar
   • Given a D grade
2. Molasses
   • Contains B vitamins
   • Considered if you need a "natural" sweetener

Natural Sweeteners

1. Stevia
   • Comes from the stevia plant
   • Can increase insulin levels and affect gut microbiome
2. Monk Fruit
   • Does not impact insulin levels or gut microbiome
   • Rated as one of the better options

Sugar Alcohols

• Names include xylitol, sorbitol, erythritol, malitol
• Not metabolized like sugar
• Can cause gas and bloating
• Erythritol manufacturing myth debunked
• Listed as non-preferred but not as harmful as others

Artificial Sweeteners

1. Saccharin
   • Destroys gut microbiome
   • Possible cancer risk
2. Aspartame
   • Can turn into a neurotoxin
3. Sucralose (Splenda)
   • Detrimental to gut microbiome
   • Highly prevalent

Superfood Sweetener

1. Allulose
   • True sugar with no calories
   • FDA-approved for prebiotic properties
   • Helps lower blood sugar and promote weight loss
   • Discovered in figs

Conclusion

• Allulose recommended as the best choice for sweeteners
• Encouragement to subscribe and engage with the content
• Emphasis on eating smart to feel great