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0:00We have been using artificial or alternative sweets for decades to eliminate or reduce the intake of sugar in our diet. The intake of too much sugar in our diet often leads to excessive overeating, uncontrollable tastes, high calorie intake, which leads to insulin resistance, which in many cases leads to diabetes, depression and obesity. And that is why in the last ten years they have become very popular, looked after, alternative or alternative sweets. artificial sweets, whose goal is to reduce or eliminate the amount of sugar in our diet. Artificial sweets contain a minimum or zero calories and therefore do not contribute to our energy consumption. And so in the next few minutes we will talk about what artificial sweets we know, what are the taste profiles and uses in our food, we

0:46will talk about the side effects of artificial sweeteners, which we know from studies and also from my practice, we will talk about some interesting alternatives to artificial sweeteners and also I will tell you my subjective opinion on how I think we should use artificial sweeteners, which we should use, which we should be careful about, etc. I hope you didn't get distracted. In the first half of the video, we will discuss the benefits and non-explicit effects of artificial sweeteners, but in any case, the purpose of this video is not to demonize artificial sweeteners, because they definitely have an impact on the well-being of many of us and also on the well-being of mine. If you are interested in the topics of supplementary nutrition, healthy diet, weight loss, muscle gain, personal development and spiritual development for the first time on this channel, then you can subscribe to this channel and we can go for it. So. As we said, artificial sweets contain

1:32a very low calorie value or almost no calorie value. Most artificial sweets are so-called polyalcoholic and our body can't digest polyalcoholic and therefore we can't use them in metabolism, we can't metabolize them, we can't generate energy from them. That means that most artificial sweets will last a while in our body and then simply go away. We already know relatively many alternative sweets today Let's start with two groups. The first group is artificial sweeteners. They are sweeteners that have no natural origin. They are usually made in a lab. Among these artificial sweeteners are acesulfame, aspartame, saccharin, sucralose and many others. Then we have the second group, which we call natural substitute sweeteners. Among them are stevia,

2:19monk fruit, xylitol, erythritol and and many others. But these are the most famous. Apart from the reason, artificial sweeteners differ from natural sweeteners mainly by their taste profile and also by the intensity of sweetness. When we take sweeteners such as sucralose, saccharin, spartan, acesulfame K, all these artificial sweeteners have a very high intensity. So if we want to taste the sweetness of a spoon of sugar, we need 10 mg of sucralose, acesulfam, aspartame or saccharin. But natural sweeteners like stevia or monk fruit also need 25-30 mg of sugar. 30-50 mg, which is a very minimal amount against 5-10 g of sugar. But natural sweeteners like erythritol and xylitol have the same sweetness as sugar or something weaker. That means if we want

3:06to achieve the same sweetness after feeding with erythritol or xylitol, we need to put as much sugar as we would put or something more. As we mentioned, one of the biggest benefits of all natural or artificial substitute sweets is that they do not contain any calories, or rather our body cannot metabolize them, cannot convert them into energy and we cannot store them in the form of fat. So if you are a sweet-lover, if you are a on sweet waters and you have a real problem controlling the amount of sugar absorbed in your food and you would replace it either partially or completely artificial or natural replacement sweets, you will quickly reduce When you take a 1lb of sugar, it contains about 100g of

3:55sugar, which is about 400kcal. And vice versa, if you eat the same amount of zero-sugar-free cola, it contains no calories. It contains artificial sweets, which the body somehow arranges, we'll get to that in a moment, but they are simply not calories. You have a sweet and tasty drink, but it does not contain any calories. So if you get used to drinking sweet water and sweets and replace it with artificial sweets, either partially or completely, you will save a huge amount of calories and you will save a lot of fat that would otherwise stick to you. In recent years, a huge number of polemics have been created due to scientific studies that study the influence of artificial sweeteners on

4:40our red microbiome and also the carcinogenic potential of artificial sweeteners. This means that the ability of artificial sweeteners or the further effect of artificial sweeteners in the sense that that they can increase the probability of us having cancer, but that we will have some kind of a disaster. And that's why today there are two opposing sides, where one group says that we don't eat sweets, it's dangerous, we will all have cancer, it will break our blood microbiome, etc. And then there is the second group that says that it's not done on mice and it's not done on people and the other effects are irrelevant. From my point of view and my practice, the truth is somewhere in the middle and like everything else in this world, nothing is black and white. From my point of view, the ingredients in our lives are really worth it.

5:26However, it is about how we use them, who uses them and and what we use them for. That is very important. As for the side effects of substitute sweeteners, we have studies that confirm that with an extremely high number of artificial sweeteners, I think that the standard solution is mainly sucralose, There is a higher probability that this sucralose will somehow modify our raw microbiome. In this study, it was specifically about the fact that sucralose attacks one specific family of our raw microbiome, which is not so essential for our survival, but its absence increases the probability that we will receive another microbiome into our body, which may have a negative effect on our

6:11whole microbiome. However, this change has been confirmed only on mice and only in extremely high doses. It is difficult to determine where the limit is, when it will start to affect a person just like a mouse. We simply don't know. At the moment, studies on people were not done. So we know that there is some theoretical potential that artificial foods can have a negative effect on our microbiome. And then there is the carcinogenic effect, which I think has appeared to a greater extent only when using aspartame. I'm not sure if it was also studies on people or mice, but I would put this effect aside completely, because I personally absolutely do not recommend consuming aspartame to anyone. Aspartame has a lot of polemics and personal experiences of people who had

6:59health problems when they used it. I would totally throw away aspartame from our diet. We have a lot of other sweets that we can use and there shouldn't be any bigger problem. However, there is one more group of potential side effects and they are laxative. This means that if you take more sweets than you should, you can easily get a cold or get a cold. which looks like a side effect that can be easily survived. I have tried on myself and on my clients that if we use some sweets to some limit where there are no side effects, then it's all completely fine and artificial sweets simply make life easier for me and my clients. However, when a limit is crossed, it is not a specific number, it

7:48is simply that we see that the person is a little more inflated, that he is a little more inflated and that it does not last very long. So in that case, There are other side effects that are not talked about much on the Internet, but I noticed them. You don't have to take it as a scientific fact, it's my own experience. And it's about the fact that when you simply experience these laxative effects and when they drive you and inflate you from artificial sweeteners, then in your life you can significantly to show fatigue, reduced ability to absorb nutrients from your food, increased water retention in your digestive tract. And most importantly, if you have some predispositions for intolerance, let's say you are not literally intolerant to lactose or you do not have an allergy to leprosy, But if you eat one

8:35whole bag of bread or two litres of milk, you have some intolerance. In the case that you use artificial sweeteners, these artificial sweeteners can significantly intensify all your other intolerances and allergies. I have never read about it on the internet, but I have tried it on many people myself. If you are still watching this video, you are probably interested in the effect of artificial sweeteners on insulin, on insulin inflammation. Because we know that insulin is usually inflamed when we take a meal, especially when we take sugar, insulin is inflamed to simply open all our cells, so that these cells simply eat from our food. We can't say exactly

9:24which artificial sweeteners have what effect on insulin. In general, artificial sweeteners should have minimal influence on insulin production, but there are a few big buts. Artificial sweeteners that have a significant sweetness, such as sucralose, when it is 50-100 mg, which is extremely sweet, there is a higher probability that insulin will flow out of you. When you take some natural substitute sweetener, the probability of insulin flowing out is much lower. Based on scientific studies on people, we know that if we consume only sweeteners, it can have no or minimal influence on insulin. However, there is one big "but" that has been confirmed in the studies and that is that if we consume

10:11artificial sweeteners more than once, for example with some classic food that contains calories, I don't know, it doesn't matter what, whatever insulin flows out, so when we consume this together, that is, a classic food that requires the work of insulin together with artificial sweeteners, so repeated in the consumption of such a food, we program our brain, our digestion, our nervous system so that in the future we consume the artificial sweetener even without food that would need insulin, the insulin will start to float. That means that if you simply drink your food for a long time with a zero-wheel and then consume a zero-wheel even without food, then in your case

10:57the insulin will float, just like if you drank the zero-wheel with a hamburger or something similar that requires the insulin to float. So, standard artificial or natural substitute sweets They don't have a great potential to release insulin. However, when we learn to take those artificial sweets with a classic diet, we program our body to let the insulin start to flow out. And here comes one big problem, which is not yet fully studied, but I'll tell you my theory. When your body is programmed to start to release insulin from artificial sweets without you taking a meal, just imagine. You consume artificial sweeteners that have no calories or no nutritional value. Your insulin will float, it will open all the cells and those cells want to eat. But you don't have any

11:46nutrients in that bloodstream that you would accept. It's a kind of a controversy, it's not yet scientifically proven theory, it's my theory and the theory of a few people who I recognize on the Internet, and that's the one that actually when Simply, once you are programmed to eat artificial sweeteners with insulin, and therefore also the consumption of artificial sweeteners increases your insulin, it increases the probability of insulin resistance. Because your cells open up to some food, thanks to the fact that insulin comes in, but no food comes into the cells. And this happens over and over again, every time you consume artificial sweeteners without that food. And simply, the cells open up completely unnecessarily and there is a high probability, But I warn you, it's not a scientific

12:36fact, it's my theory, that you will develop insulin resistance, which you definitely don't want, because insulin resistance quickly increases the probability of obesity, weight gain, etc. So if you are once taught If you don't eat artificial sweets with food, then try not to eat artificial sweets without food. Eat them only in combination with food that has a real nutritional value. Many of you will ask if artificial sweets have an effect on insulin flow or on fasting. I think you know the answer to this question. If you are programmed to take artificial sweets with food, then artificial sweets will interrupt your fasting. If you have never used artificial sweets, you go to a interrupted fasting and start using your sweets, for example, a little bit

13:26of stevia during fasting, probably the insulin won't raise you enough to get you out of the fast. So we get to my subjective recommendations or my subjective view on artificial sweets, that when they are suitable, when they are not suitable and who should use them, according to me, if you were my client. So first of all, if you are a person who consumes extremely a lot of sweets and drinks extremely a lot of sweet water, Artificial sweets, whether on a natural or artificial basis, will certainly be a suitable source of calories for you, from obesity, overweight, etc. In this case, artificial sweets can definitely help you. Then there is the second group of people, and these are people who are relatively healthy, eat relatively healthy, are not extra addicted to sugar in sweetened drinks or sweets, but sometimes they give you some sweetener. However,

14:14there is one psychological threat, which is that if you are a relatively fit person and you come to a bar and they give you, for example, now I will cut the letter KOLY, a classic KOLY with sugar, so if you are a relatively fit person and you know that you simply liter of cola will have about 400 calories so you can drink a little bit of cola and that's enough. You drink a little bit, it makes your life a little bit better but that's enough, you don't drink more. However, if you were given a liter of Colisero, you would have no problem drinking it in one sitting. And if you will behave like this every day, you will get enough of these sweets into your body to minimize the laxative side effects. That means that it will simply inflate you, overtake you and probably start pouring you out of it and you will be tired and maybe some of your

15:02intolerances will appear. From my point of view, if you are not part of a group of extremely ordinary people addicted to sugar, sweet drinks and sweets, and you are a relatively fit person, I definitely recommend you to consume artificial or natural substitute sweets so that it is either recreational use, that is, once in a while you really want something sweet, you are somewhere on Friday with your friends on the beach in a bar or somewhere like that, and you can have some colozyro or some other drink or some energy drink, even though I don't recommend energy drinks, but I always have them there. or use artificial sweeteners to be able to consume something nutritious that you don't like. That means you can use it in the same way as you use ketchup in some cases. You have some food at home that you haven't finished and you need to finish it, so you put ketchup on it and you can

15:49eat it right away. So with artificial sweeteners you can use it in such a way that if you don't like pure cheese, you can put sweeteners, cocoa and you have a perfect taste. You can put it in some essential nuts, you can put it in protein, or proteins are standardly sweetened with some artificial sweetener. So if you simply have some ingredient in the diet that you don't like very much, but it's very good to get into your body, into your diet and artificial sweetener will help you to make it much easier for you to consume, then this is a perfect way to This idea is the most important one in this video. I would like to point out that we are talking about the substitute of sugar. Which is the premise that sugar is bad and artificial sweets are better.

16:37I want to say this to the right extent. Sugar is naturally found in fruits, in oranges, apples, bananas, in vegetables. This does not mean that sugar is bad. Sugar is bad or not suitable for our body when it is in its white, crystalline, refined form. And also in the form of coconut, pecan and any other sugar. These are simply forms where sugar is fertilized with all the top minerals, vitamins, fiber and proteins that are commonly contained in fruit and vegetables, etc. So I want to tell everyone that if you take sugar in a regular form in the form of white sugar or

17:22in the form of white sugar that is hidden in some drinks or in some meals, then artificial sweets or natural alternative sweets are a much better alternative than such sugar. Always. They are always much better, healthier and not healthier, less healthy, harmful. artificial or natural substitute sweeteners than classic sugar. But it is always better to take sugar in some natural form, in the form of fruit or vegetables, or in the form of some juices, even though I wouldn't go too far with that, then this kind of sugar naturally contained is always better than any artificial or natural substitute sweetener. However, on the condition that you have a reasonable amount of sugar, that is, you

18:09have roughly divided calories and you know with the amount of sugar contained naturally in fruit or vegetables, you can get into your calories. If you can get your calories from fruits, vegetables and sugar in them, it is always much better than using artificial sweeteners. So, to put it briefly, artificial sweeteners or natural substitute sweeteners are better than sugar. Natural sugar in the form of fruit and vegetables is always better than artificial sweets because it contains some nutrition. Artificial sweets or natural sweeteners do not contain any nutritional value. The only thing they do is simply add flavor, add sweetness to you. We get to my personal recommendations,

18:55which sweets to use or how to use and which ones to be careful about. As for artificial sweeteners, ACSulfam K is not a winner, but it is not a big disaster when you take a very small amount of it. Sugarcane is also relatively safe. If you don't take an extreme amount, that is, 10 drinks or 10 servings of sweetened sugarcane a day, it's completely fine. If you use sugarcane in a small amount to get some 3-4 drinks, protein, yogurt or something similar, it's completely fine. However, it is much better if you can use natural substitute sweeteners instead of artificial sweeteners. I recommend Stevia especially because it is produced directly from the plant leaf, which we call Stevia. And this Stevia has the lowest insulin impact. and it

19:44has some positive health effects, I think it has a positive effect on teeth, it has some effect on blood sugar regulation and some other things that I haven't studied in depth, but simply stevia is natural and of all natural substitute sweeteners, stevia is the most sweet. You just need to sweeten one cup of stevia from a few grains. But if I wanted to sweeten one cup of erythritol or xylitol, which are also alternative natural sweeteners, I would need a tea spoon or a spoon of a soup to achieve the same sweetness. The only disadvantage of stevia is that it does not have full sweetness, it is sweet taste, but you feel that something is missing. I will tell you how to do it in a moment. I

20:32will also add that stevia has a slight bitterness. This bitterness is something I love. Many people don't like bitter taste. I like bitter taste, I like unsweetened coffee, I like hot chocolate, a lot of other hot things. If you don't like hot things, you will probably taste something more sugary for sure, but it's a artificial sweetener, which is relatively safe in a large amount, we said that. natural substitute sweeteners you will probably taste more erythritol or xylitol when we talk about the taste profile of sweeteners, as I mentioned, most of these natural substitute sweeteners do not have enough sweetness, it is usually a cooler sweetness that is not full enough, it does not have that milky a milky undertone that we usually have in sugar. What works very well to

21:18complement the sweetness of these natural natural sweeteners is paradoxically salt. The addition of a few grains of salt together with stevia or xylitol or erythritol adds and it will develop the sweetness of the substitute natural sweeteners. Absolutely beautiful. As for other alternatives that can further develop the taste, there are L-glycine and L-alanine amino acids, which are Amino acids are proteins, not saccharides, not sugars, but proteins with a sweet taste. When we can combine them with stevia or with natural sweeteners, they can develop the taste perfectly It can compete with the full sweetness, sugar, acesulfamuc and all other artificial desserts. When I mentioned at the beginning of the video that I have a few very unique

22:08types here, because I am dedicated to the production of food supplements, it is a couple of desserts that we do not even call desserts, they are some supplements for food that are sweet. When we tried to taste some supplements and we were looking for alternative ways to get rid of the sweet taste, we tested each of the components at home and we found that the aforementioned L-glycine is sweet and it is a protein. L-alanine is sweet and it is still an amino acid, it is a protein, which is great. inulin, which is a fiber from the root of the jackfruit. We have jackfruit syrup. Inulin and jackfruit syrup are actually fructooligosaccharides. It is a fiber that promotes our sperm microbiome. Just here you have to be careful

22:56that excessive consumption of fiber in the form of inulin and jackfruit syrup can simply blow you away. You will fart like a madman. But in some quantities that are which you have to test by yourself, how much you can consume when you start to fart, but in those quantities, under the level of farting, it is one of the best possible sweeteners, because not only is it a nutritious value, but it has a lot of positive effects on our body, our blood microbiome. You just can't go through the value when you start to fart. Then there is the last, the best form of sweetening anything, and that is sweetening fruit. I don't want to eat a steak that I've never eaten in my life. tons of meat, because I

23:45did some bodybuilding, but I only need one tea spoon of homemade 100% jam from chickpeas or from yahoos or anything similar. And when I consume this with meat, I can eat it without any problems and I know it's completely fine to eat it like this, because I don't eat a lot of it, that's the first thing, and I know it's fruit from the garden, it's unsweetened, there are no artificial sweeteners or anything like that, so especially the berry fruit, which contains relatively low amount of sugar and saccharides and relatively high amount of fiber and water, etc. So if you can sweeten things with fruit within your calories, including jams or some products made of fruit that are not sweetened with sugar, then it is a perfect choice that tastes like

24:32god, because the sweetness of the fruit has a perfect taste profile. So I'll try to summarize it again so practically. White sugar is bad, cane sugar is bad, coconut sugar has a lot of nutrients, but it's still sugar. If you have in your diet, in your sweet drinks, sweets, white sugar, classic sugar or glucose fructose syrup or fructose syrup or invert syrup, it's bad. It simply shouldn't be in your diet. This is ideal to replace with artificial or natural substitute sweets. Natural, alternative sweets are safer from a health point of view, but you have to get used to their taste

25:17profiles. Artificial sweets can have laxative effects in high amounts and they can also have some other effects, as I mentioned, fatigue and increased intolerance in your body. That's why I prefer to consume natural, substitute sweets if you can compare with your taste profile. And the best thing is if you can not consume any sweets, sugar, but only fruits and vegetables. That's the biggest bomb. And the most important idea I have for today's video is that we should all be able to go through some kind of evolution, that the diet is still improving, that the diet is improving, etc. And in that case, we should go from sugar to sweets, from sweets to natural sweets, and from natural sweets to

26:08normal foods that contain some natural sugar but in the end they are added to our calorie count. This is the most reasonable and most important process we should all go through. I am currently somewhere between natural side dishes and sweetenings of fruits that we have at home. I personally use either fruit or honey for the taste of salty food, like meat or Chinese cutlets. If I am going to use sweeteners, I use Stevia and I use it for sweeteners of the standard form and yogurt. As for the regular sweeteners, from time to time I add a protein

26:53powder, which is very tasty, flavored with sucralose. If you use protein powder and you use it from the company Namaximum, for which I make the tasting products, we use an extremely low amount of sweeteners, specifically sucralose, We try to balance the sweetness by adding some glycine and alanine to remove artificial sweeteners. I don't know how other companies do it, but if you buy protein powder or most of the supplements that are sweetened in some way, they contain a minimal amount of sucralose. Minimal amount needed to make it taste good. So when I take sucralose, I take protein powder, but I'm already in a state where I

27:38prefer pure protein powder over the flavored one. When I think about it now, there's a big internet controversy on the Internet, that when you take protein, either with sucralose or with stevia, what can you do? When you drink the protein once a day, the sucralose is completely fine, there's so little of it, that it's ridiculous. And the catch is that If you want to taste protein with stevia, you have to use stevia in a relatively safe way. However, it is a bit of a legal problem. So if you buy a protein with stevia, which will taste good, then it is quite likely that the company has crossed a limit that is allowed. Because I really tried to taste the protein so that I put the maximum allowed amount of

28:26the legislated protein from the stomach and the proteins taste like shit. It's not simply sweet enough. So I believe that today's video will help you somehow orient yourself and decide whether to use or not to use the sweeteners, what to use, and whether you should ever eat them because if you live a life where you don't eat any sweets and you can only eat sweet things from vegetables you know how to decide now, which direction to choose. Most of the stores that I mentioned in today's video and that I personally use, you will find a link to these stores below in the description under the video. These are affiliate links, so if you buy some of these stores from some link below in the description under the video, I have a smaller provision from it, with which you support the creation of this

29:13channel. But I'm not trying to convince you to buy something from it. It's your free choice. Buy it wherever you want. For me it is important to live a healthier life, to live a better and healthier life for all of us, because in a healthier body, a healthier mind, a healthier spirit, a better smile and greater joy in this whole world. If this video helped you or if you think it could help other people, give it a like, share it with other people, if possible, and know that I am Vlad Rožka and my goal is to dig a hole of fear, courage, procrastination and fat bunks with the help of knowledge and insight from my inside. If you agree with my goal, subscribe to the channel and see you in the next video.