#141 - AMA #18: Deep dive: sugar and sugar substitutes
Dec 14, 2020
Dive into the world of sugar as its different forms are explored, including the distinctions between added and naturally occurring sugars. Learn about the metabolic impacts of glucose versus fructose and the rise of sugar substitutes like non-nutritive sweeteners and alcohol sugars. Discover the unique profile of allulose and why some feel better without certain sweeteners. The discussion sheds light on historical trends in sugar consumption and helps clarify misconceptions, empowering listeners to make informed dietary choices.
16:18
forum Ask episode
web_stories AI Snips
view_agenda Chapters
auto_awesome Transcript
info_circle Episode notes
insights INSIGHT
Sugar Nomenclature
The word "sugar" is imprecise because it encompasses various molecules with different properties.
Glucose, fructose, sucrose, and allulose are all sugars, but have distinct metabolic effects.
insights INSIGHT
Glucose vs. Fructose
Glucose and fructose share the same chemical formula (C6H12O6) but differ in their structure.
This structural difference leads to significant variations in their metabolic impact.
insights INSIGHT
Sucrose Composition
Sucrose is a disaccharide formed by combining one glucose and one fructose molecule.
Refined white sugar is essentially pure sucrose, extracted from sources like sugar cane and beets.
Get the Snipd Podcast app to discover more snips from this episode
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
The Peter Attia Drive