Always Adaptive
Dive into trending health and fitness topics with Evidence Based Coach, Randall James. Having a background in many different exercise modalities, he looks at all exercise through the lens of health AND performance and so provides a unique perspective that's hard to find elsewhere.
Always Adaptive
Is Sucralose Actually Bad? You're the Test Subject
You’ve may have heard sucralose is harmful. But what does the science actually say?
This week, I break down four major concerns around sucralose: glucose impairment, gut microbiome disruption, potential weight gain, and mutagenicity.
Some studies show negative effects. Others show nothing. The truth lies in the nuance, and that's exactly what I unpack.
If you're consuming sucralose for weight management or blood sugar control, you need to understand how it really interacts with your body. I don't give you fear or fluff, just evidence.
This is just one part of the full story. Listen to the full episode if you want the complete breakdown.
00:00 Introduction to Sucralose and Its Controversies
02:15 Sucralose Origin Story
03:53 Glucose Impairment
08:33 The Gut Microbiome and Sucralose
15:24 Mutagenic Concerns and Safety of Sucralose
20:19 Weight Management and Sucralose's Role
24:21 Final Stance
References:
Glucose Impairment Bad Control Group: https://diabetesjournals.org/care/article/36/9/2530/37872/Sucralose-Affects-Glycemic-and-Hormonal-Responses
Carb Sensing from Mouth Rinsing: https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/jphysiol.2008.164285
Glucose Impairment/Gut Microbiome Better Control Group: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/shortterm-impact-of-sucralose-consumption-on-the-metabolic-response-and-gut-microbiome-of-healthy-adults/BF3E70C09C5514E4078DB3ED3E8D39B3?
Gut Microbiome Bad Control Group: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/shortterm-impact-of-sucralose-consumption-on-the-metabolic-response-and-gut-microbiome-of-healthy-adults/BF3E70C09C5514E4078DB3ED3E8D39B3?
Blautia Species Provides Benefits: https://www.nature.com/articles/s41467-024-47594-w?
More Blautia Benefits: https://advanced.onlinelibrary.wiley.com/doi/10.1002/advs.202309255
Mutagenicity Study: https://www.tandfonline.com/doi/full/10.1080/10937404.2023.2213903#d1e1138
Sucralose and Weight Management: https://www.sciencedirect.com/science/article/pii/S0002916522031860?via%3Dihub
Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com
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