ZOE Science & Nutrition
ZOE
Categories: Health
Listen to the last episode:
Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that – because they’re zero calorie – they’re free of consequence? New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live in your gut. You could see ripple effects like chronic disease, weight gain and a weakened ability to process real sugar. Today’s guest is at the forefront of this research. For the last decade, Dr Eran Elinav led breakthroughs on the science behind popular sweeteners. He leads The Institute for Microbiome Research at the Weizmann Institute of Science. He’s published over 100 publications in leading scientific journals. And his lab is on the cutting-edge of gut microbiome research. We’re also joined today by Tim Spector. Tim is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and my scientific Co-Founder at ZOE. You’ll finish today’s episode knowing what's in your sweetener, how it’s affecting you, and where to turn to satisfy your sweet tooth. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes: 00:00 The truth about artificial sweeteners 01:49 Quick fire questions 04:03 Tim's self-experiment 07:40 What is an artificial sweetener? 09:47 Examples of popular sweeteners 10:45 Detrimental effects of sugar on your health 13:11 Sugar's impact on gut health 16:30 Which factors affect the gut microbiome? 18:44 Full Fat Coke vs Diet Coke 21:05 Do diet drinks help weight loss? 26:00 Calorie restriction diets 28:01 Sweeteners and diabetes risk 35:50 Why your microbiome is a chemical factory 42:15 Not all sweeteners are created equal 49:00 The WHO's view on sweeteners 52:30 Practical advice on chemicals in food 55:05 How to transition off sweet drinks 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episode Artificial sweeteners induce glucose intolerance by altering the gut microbiota (2023), published in Nature Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance (2022), published in Cell Acute and two-week effects of neotame, stevia rebaudioside M and sucrose-sweetened biscuits on postprandial appetite and endocrine response in adults with overweight/obesity-a randomised crossover trial from the SWEET consortium (2024), published in EBioMedicine The contentious relationship artificial sweeteners and cardiovascular health (2023), published in The Egyptian Journal of Internal Medicine Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
Previous episodes
-
183 - Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim SpectorThu, 12 Dec 2024
-
182 - Recap: Reduce inflammation with a sprinkle of spices | Kanchan KoyaTue, 10 Dec 2024
-
181 - How to track your menopause symptoms | Dr. Sarah Berry and Tamsen FadalThu, 05 Dec 2024
-
180 - Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah BerryTue, 27 Aug 2024
-
179 - Our ancestors’ diet: surprising discoveries from a 5000 year old icemanThu, 23 Jun 2022
-
178 - Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus CooperTue, 03 Dec 2024
-
177 - The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will BulsiewiczThu, 28 Nov 2024
-
176 - Recap: Boost health by defeating stress | Dr. Rangan ChatterjeeTue, 26 Nov 2024
-
175 - 5 years after COVID, what did we learn? | Dr. Tim SpectorThu, 21 Nov 2024
-
174 - Recap: How to stop the rise of heart disease | Peter AttiaTue, 19 Nov 2024
-
173 - 8 foods that soothe anxiety | Dr. Uma NaidooThu, 14 Nov 2024
-
172 - Recap: Diet changes that could reduce bad cholesterol | Dr Sarah BerryTue, 12 Nov 2024
-
171 - Eat your way to better gynecological health | Dr. Jennifer Ashton & Prof. Sarah BerryThu, 07 Nov 2024
-
170 - Recap: How much protein do you need? | Prof. Christopher GardnerTue, 05 Nov 2024
-
169 - 4 immunity tips for healthy ageing | Dr. Jenna MacciochiThu, 31 Oct 2024
-
168 - Recap: What time of day are your muscles strongest? | Prof. Karyn EsserTue, 29 Oct 2024
-
167 - Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica AmatiThu, 24 Oct 2024
-
166 - Recap: Tips to build better food habits | James ClearTue, 22 Oct 2024
-
165 - Menopause ruins sleep and sex - here’s how to fix it | Dr. Kameelah Phillips and Prof. Sarah BerryThu, 17 Oct 2024
-
164 - Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica AmatiThu, 10 Oct 2024
-
163 - Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin SheldrakeTue, 08 Oct 2024
-
162 - The truth about protein shakes, according to science | Dr Federica AmatiThu, 03 Oct 2024
-
161 - Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim SpectorTue, 01 Oct 2024
-
160 - Simple ways to improve gut health | Dr. Karan RajanThu, 26 Sep 2024
-
159 - Recap: Is honey really better than sugar? | Dr. Sarah BerryTue, 24 Sep 2024
-
158 - Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah BerryThu, 19 Sep 2024
-
157 - Recap: How to heal your gut health after taking antibiotics | Prof. Tim SpectorTue, 17 Sep 2024
-
156 - Seed oils are not ‘evil’ - they could lower your risk of disease | Prof. Sarah BerryThu, 12 Sep 2024
-
155 - Recap: How much coffee is bad for your health? | Prof. Tim Spector and James HoffmannTue, 10 Sep 2024
-
154 - Davina McCall: Make this choice every day to reduce menopause symptomsThu, 05 Sep 2024
-
153 - Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa KimbellTue, 03 Sep 2024
-
152 - How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim SpectorThu, 29 Aug 2024
-
150 - Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim SpectorThu, 22 Aug 2024
-
149 - Recap: Why nuts make you healthier | Professor Sarah BerryTue, 20 Aug 2024
-
148 - Why one in ten children have a food allergy | Dr. Gideon LackThu, 15 Aug 2024
-
147 - Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim SpectorTue, 13 Aug 2024
-
146 - How to lower cholesterol in 10 days | Prof. Sarah BerryThu, 08 Aug 2024
-
145 - Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah BerryTue, 06 Aug 2024
-
144 - Olive oil: How to unlock health benefits | Prof. Tim Spector & Elizabeth BergerThu, 01 Aug 2024
-
143 - Recap: What Prof. Tim Spector got wrong about Mushrooms and UPFsTue, 30 Jul 2024
-
142 - Why are young people getting colon cancer? | Dr. Andy ChanThu, 25 Jul 2024
-
141 - Recap: Exercise and your blood sugar | Prof. Javier GonzalezTue, 23 Jul 2024
-
140 - Plant protein and strength: all you need to know | Simon Hill & Dr. Will BulsiewiczThu, 18 Jul 2024
-
139 - Recap: Improve blood vessel health to slow aging | Dr William LiFri, 12 Jul 2024
-
138 - Hidden health risk? The truth about emulsifiers with Dr. Federica AmatiThu, 11 Jul 2024
-
137 - Recap: The top foods high in pesticides | Prof. Tim SpectorFri, 05 Jul 2024
-
136 - Can NASA research help fight cancer? | Dr Jessica ScottThu, 04 Jul 2024
-
135 - Obesity and the new science of weight loss | Dr. Louis J AronneThu, 27 Jun 2024
-
134 - Fix your body clock to improve long term health with Prof. Satchin PandaThu, 20 Jun 2024
-
133 - Remembering Michael Mosley: 4 habits that changed his lifeThu, 13 Jun 2024
