#141 - AMA #18: Deep dive: sugar and sugar substitutes

The Peter Attia Drive

Peter Attia, MD

Health & Fitness, Medicine, Fitness

4.7 • 7.3K Ratings

🗓️ 14 December 2020

⏱️ 16 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In this “Ask Me Anything” (AMA) episode, Peter and Bob talk all about sugar and sugar substitutes and provide a way to think about sugar consumption. The conversation begins by defining the various forms of sugar, delineating between added sugar and naturally occurring sugar, and describing the important variables that determine the potential for metabolic damage from consumption. They then take a dive deep into three main categories of sugar substitutes—non-nutritive sweeteners, alcohol sugars, and leaving allulose, in a class by itself—including the safety profile of each, impact on blood sugar and insulin, side-effects, taste preferences, and more.

If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #18 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Delineating the various forms of “sugar” (2:00);
Added sugar vs. naturally occurring sugar (12:30);
Important variables related to sugar consumption: Density, volume, and velocity (17:00);
Alternatives to sugar: Non-nutritive sweeteners (22:30);
Alternatives to sugar: Alcohol sugars (34:15);
Alternatives to sugar: Allulose (39:00);
Contextualizing risk when it comes to sugar substitutes (45:00);
Why some people report feeling better when eliminating non-nutritive sweeteners from their diet (46:30);
The impact of sweetness—Cephalic insulin response and the metabolic drive to eat more (49:45); and
More.

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Transcript

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0:00.0	Hey everyone, welcome to a sneak peek, ask me anything, or AMA episode of the Drive Podcast.
0:16.5	I'm your host, Peter Atia.
0:18.3	At the end of this short episode, I'll explain how you can access the AMA episodes in full,
0:22.9	along with a ton of other membership benefits we've created.
0:25.9	Before you can learn more now by going to peteratia-md.com forward slash subscribe.
0:31.5	So without further delay, here's today's sneak peek of the Ask Me Anything episode.
0:36.5	Welcome to Ask Me Anything, episode number 18.
0:43.2	Once again, joined by my header research, Bob Kaplan.
0:46.2	In today's episode, we talk exclusively about sugar and sugar substitutes.
0:51.8	There have been a lot of questions posed about so many aspects of this, so questions that
0:56.9	are follow-ups to the, what is it about sugar that's so bad, is sucrose, worse than hyphric
1:02.0	dose corn syrup, those types of questions, what about naturally occurring sugars?
1:06.4	So we sort of tackle a bunch of those questions.
1:09.4	And then the other half of the episode gets into all the substitutes for sugar, which are
1:13.2	largely broken down into three categories, the non-nutritive versions.
1:17.2	Those are things like aspartame and stevia, which again, you could further subdivide
1:21.4	as naturally occurring versus synthetic, the alcohol sugars and then actual sugars that
1:27.0	are not sugar, such as allulose.
1:28.8	And that's a question that has come up specifically.
1:31.8	So I think that anyone who's interested in allulose, which I've talked about in the past,
1:35.0	will find this episode very interesting.
1:37.1	So without further delay, I hope you enjoy AMA number 18.
	...

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