Is Stevia Sweetener Good For You? | Mastering Diabetes | Dr. David L. Katz [29fe2e]

The Sugar Switch: Understanding Artificial Sweeteners' Impact on Blood Sugar

When it comes to managing blood sugar levels, artificial sweeteners have become a popular alternative to regular sugar. But do they really help lower blood sugar? Let's dive into the world of low-calorie sweeteners and explore their effects.

Blood Sugar Basics: The Role of Insulin Sensitivity Maintaining healthy blood sugar levels is crucial for optimal health. When we eat, our body breaks down carbohydrates into glucose, which then enters our bloodstream. Insulin sensitivity plays a key role in regulating this process. It determines how effectively your body can use insulin to control blood sugar spikes and drops.

Artificial sweeteners like aspartame and sucralose claim to be calorie-free but have varying effects on the human body. Research suggests that they may alter gut bacteria, which is linked to is 111 a good blood sugar improved glucose metabolism (Source: Journal of Clinical Gastroenterology). However, a 2014 study found that artificial sweetener consumption was associated with increased risk of type 2 diabetes in women (Source: British Medical Journal).

Fiber-Rich Foods and Blood Sugar Control A diet rich in fiber can help regulate blood sugar levels by slowing down carbohydrate digestion. Fiber acts as an insulin-sensitizing agent, reducing the body's reliance on medications to manage glucose spikes.

Some of the best high-fiber foods for maintaining a healthy blood sugar range include leafy greens like spinach and kale (1 cup cooked contains around 5 grams of fiber), beans, lentils, and whole grains such as brown rice and quinoa. Aim for at least 25-30 grams of daily fiber intake to support your body's natural ability to regulate glucose levels.

The Impact of Stress on Blood Sugar Fluctuations Stress affects us all differently, but one thing is certain: it can significantly impact blood sugar levels. The stress hormone cortisol plays a key role in regulating the release of insulin from the pancreas. When we experience chronic stress, our body's ability to manage glucose spikes and drops is compromised.

Managing daily stress through relaxation techniques such as yoga or meditation can help stabilize your blood sugar range (Source: American Diabetes Association). Regular exercise also helps improve insulin sensitivity, which reduces the likelihood of developing metabolic disorders like type 2 diabetes.

The Science Behind Blood Sugar Regulation Understanding how your body regulates glucose levels is crucial for maintaining optimal health. The pancreas releases two main hormones: glucagon and insulin. Glucagon stimulates the breakdown of glycogen into glucose in response to fasting or low blood sugar, while insulin helps regulate blood sugar spikes by facilitating its uptake from the bloodstream.

Balancing Meal Timing and Blood Sugar Eating regular meals can help stabilize your blood what is the best way to lower blood sugar fast sugar range by spreading out carbohydrate intake throughout the day. This ensures a steady release of glucose into blood sugar monitor continuous the bloodstream, reducing fluctuations that occur with skipping or delaying meals (Source: American Journal of Clinical Nutrition).

Some effective strategies to balance meal timing include:

• Eating three main meals and one to two snacks per day
• Spaceing out protein-rich foods across each meal
• Incorporating healthy fats like nuts, seeds, and avocado into your diet

Do artificial sweeteners like Stevia raise blood sugar or insulin levels? A lot of people with diabetes are using Stevia because it comes from plants and has zero calories. But according to Dr. David Katz, the best natural sugar for diabetics is still real food. Here's why he's generally opposed to artificial sweeteners and what he thinks of Stevia. Notes from Dr. David Katz: Are artificial sweeteners better? I really don’t know, because nobody knows for sure. The literature on this topic is mixed with some studies showing benefit from cutting out sugar and calories through the medium of no-calorie, “artificial” sweeteners. Other studies, however, suggest that the currently prevailing sugar substitutes may do significant damage of their own. Whether or how this pertains to the newer entries such as stevia, or monk fruit extract, is still a work in progress. What I can say is that I avoid artificial sweeteners personally for three reasons. First, the precautionary principle, which argues that it’s safer to assume harms until they are disproven than it is to assume harmlessness until it is confirmed. Second, when sugar is “put in its place” and one’s diet is made up overwhelmingly of unprocessed foods, there is neither need, nor place, for artificial sweeteners. And third, I think there is a better way to reduce sugar intake, which I call “taste bud rehab.” By trading up choices and eliminating stealth sugar first, and more overt sugar after, you can cut your intake of sugar and calories; avoid any actual or potential harms of chemical additives; and rehabilitate/sensitize your palate into the bargain, so you actually come to prefer more wholesome, less copiously sweetened food. (Full article at: David L. Katz, MD, MPH, FACPM, FACP, FACLM is a specialist in Preventive Medicine and Lifestyle Medicine, with particular expertise in nutrition. He earned his BA at Dartmouth College (1984); his MD at the Albert Einstein College of Medicine (1988); and his MPH from the Yale University School of Public Health (1993). He completed sequential residency training and board certification in Internal Medicine (1991) and Preventive Medicine/Public Health (1993). Katz is the founder and former director of Yale University’s Yale-Griffin Prevention Research Center (1998-2019); Past President of the American College of Lifestyle Medicine; President and Founder of the non-profit True Health Initiative; and Founder and CEO of Diet ID, Inc. He is a Fellow of the American College of Preventive Medicine; the American College of Physicians; the American College of Lifestyle Medicine; and Morse College, Yale University. (Full bio at: 👉SUBSCRIBE TO OUR CHANNEL 👉GUARANTEED DIABETES COACHING If you’re living with prediabetes, type 2 diabetes or gestational diabetes and are tired of high blood sugar, a high A1c, being overweight, or feeling low energy, apply for Personalized Coaching today. Or if you’re living with type 1 or type 1.5 diabetes and want to control your blood sugar with precision, lower your A1c, increase your time in range (TIR), and lower your insulin use, our Personalized Coaching program can help. All of our programs are 100% guaranteed to lower your A1c and help you achieve your body weight. If we don’t deliver results, we’ll either coach you for free until you do, or we’ll give you your money back. Guaranteed. Click here to apply: 📺WHAT TO WATCH NEXT Insulin Resistance Diet — What To Eat & Why 8 Tips on How to Lower Your Blood Sugar | Mastering Diabetes EP 128 Insulin Resistance and Low Carbohydrate Diet by Dr Neal Barnard | Mastering Diabetes Low Fat vs Low Carb Diet for Weight Loss and Diabetes | Mastering Diabetes | Robby Barbaro What is Insulin Resistance | Simple Explanation | What Cause Insulin Resistance | Mastering Diabetes 😎 FOLLOW US Podcast: Instagram: Facebook: Mastering Diabetes Cyrus Khambatta, PhD Robby Barbaro, MPH Diabetes Nutrition and Fitness Coaches