- LenDentonThrive Letter
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- An Update on Artificial Sweeteners
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Welcome to the LenDentonThrive Letter, my weekly newsletter focused on helping 50+ Guys lose weight, get fit, and stay fit for life. We accomplish that by building our ThriveLives!
The ThriveLife is my science-based, food-first, gym-optional approach to building a sustainable, enjoyable, and healthy lifestyle - without relying on crazy diets or grueling workouts.
The Perils of Sugar
In Summer 2024, I wrote that sugar is both toxic and addictive. You can read that edition here. I noted that, if you’re a 50+ Guy who grew up in the USA, chances are you’ve grown up in a food culture that is filled with sugar! Sugar is everywhere and in practically everything! The Standard American Diet is full of sugar. Americans consume more sugar per person than any other country in the world!
Because of these high levels of sugar consumption, obesity is at epidemic levels in America. And, so are obesity-driven diseases like heart disease, stroke, diabetes, dementia, and even some cancers.
The two main sources of sugar in Americans’ diets are sugary soft drinks and ultra-processed foods. A recent study shows that over 70% of the average American’s daily calorie intake comes from these two sources!
Sugar is also addictive!
Research has shown that sugar and sweetness can induce rewards and cravings that are comparable in magnitude to those caused by addictive drugs! Another study found that intense sweetness can surpass the cocaine reward!
Sugar is toxic and addictive. It’s deeply embedded in our Standard American Diet. And, it’s leading to bad health outcomes for Americans.
Escaping The Sugar Trap
Sugar is toxic and addictive… and, it’s slowly killing us!
This is the Sugar Trap! It’s everywhere and we don’t even think about it. If you are overweight, it’s likely because you are stuck in the Sugar Trap.
Can’t seem to lose weight, no matter how hard you work out?
Sugar Trap!
You get the idea.
So, what do we do?
The obvious answer is to radically reduce the amount of sugar in our daily diets. But, that’s easier said than done.
Here are some quick tips:
Eat more protein at mealtime.
Reduce snacks, fast foods, and sugary soft drinks.
Eat more farm-foods like lean meats and vegetables.
Eat less factory-foods like pizzas, chips, and frozen dinners.
Replace sugar with artificial sweeteners.
An Artificial Sweetener Update
Throughout my ThriveLife journey over the past 11 years, I’ve been a strong advocate of using artificial sweeteners to replace sugar in my diet. It has been a big part of my success!
However, choosing the right artificial sweetener can be tricky. In my original post, I included a table that showed the pros and cons of the top 6 artificial sweeteners. I’ve updated the table below with some recent research.
Sweetener Name | Pros | Cons |
Aspartame | - Similar taste to sugar - Minimal impact on blood sugar (low glycemic index) - Low calories | - High consumption may be linked to health risks such as liver and kidney damage; and mood swings - Cancer concerns (although not conclusively proven.) |
Sucralose | - Minimal impact on blood sugar (low glycemic index) - Calorie-free - Suitable for cooking and baking | - High consumption may reduce insulin resistance and affect gut health - (New!) Increasing concerns about impacts on microbiota |
Stevia | - Natural in origin - No calories | - Potentially bitter after-taste |
Saccharine | - Zero calories - Long history of use (150 years) | - Metallic after-taste - Large amounts may negatively affect gut health - Cancer concerns (although not conclusively proven.) |
Erythritol | - Low calorie - No tooth decay | - Recent studies suggest an increased risk of heart attack and stroke |
Allulose | - Low calorie - Minimal impact on blood sugar (low glycemic index) - Similar taste to sugar - No tooth decay | - High consumption may cause gastrointestinal discomfort - Higher cost than Sucralose or Aspartame - Limited research (Allulose is a relatively new sweetener.) |
The biggest change is the growing concern around the impacts that Sucralose (Splenda) has on our gut microbiota (the trillions of tiny organisms that live in our intestines). Research is increasingly indicating two important findings related to our gut health:
There is growing evidence that supports a connection between our brain health and our gut health. This includes claims that poor gut health contributes to poor brain health outcomes like various forms of dementia and general mental decline.
Sucralose has been shown to negatively affect our gut biome when used in large quantities over time.
As an active, healthy 60+ Guy, I pay a lot of attention to brain health issues. So, I recently discussed the artificial sweetener situation with my doctor. When I asked about the use of Aspartame, my doctor said: “Absolutely not! Don’t use it.”
When I asked about the use of Sucralose, the answer was: “ Not recommended.”
I wasn’t surprised by Doc’s Aspartame response, but I was mildly surprised by the Sucralose response.
I went home and did some research, and Doc is right. There’s new research on Sucralose and gut health that warrants a fresh look at its use.
Sucralose has been my go-to artificial sweetener throughout my ThriveLife journey and has been a big part of my success. But, I’ve recently started experimenting with Allulose to replace Sucralose as my main sweetener.
So far, things are going well. The taste is good and I’m not experiencing any gastro-issues as some users have reported. I’ll update you on my progress in the future.
Hopefully, this information will allow you to make smart decisions about your daily use of sugar and sweeteners.
Take Action
What should you do about sugar and artificial sweeteners in your diet? Here are three actions you can take starting today to build your healthy and sustainable ThriveLife:
1 - Escape the Sugar Trap - if you already have an escape plan, keep working it. If you don’t have an escape plan yet, read this.
2 - Check your use of artificial sweeteners- choose a product that fits your long-term needs. It’s probably a good idea to avoid Aspartame. Your doctor might have a recommendation as well.
3 - Eat smarter - Eating a diet of more protein and whole foods helps reduce cravings and hunger. Learn more about Eating Smarter here.
Use these tips to help you begin your journey to your own ThriveLife. Enjoy the journey!
When you’re ready for a real and sustainable fitness transformation, here are three ways I can help you:
#1 - Sign up for this newsletter. Every week, you’ll receive tested, actionable tips and strategies to help you build your own customized version of the ThriveLife that fits your needs, preferences, and personal style. And, it’s free!
#2 - For a Do-It-Yourself approach to the ThriveLife, download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife. Just click the button below.
#3 - When you’re ready to join a community of other busy 50+ Guys building their ThriveLives together, check out my new ThriveLife Transformation course. The ThriveLife Transformation guides you through a 30-day transformation process which includes online video training and daily support and assistance through our online community. Join alone or bring your friends. To learn more about the ThriveLife Transformation, click the button below.
Do You Know Somebody?
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Please consider sharing this information with them. Just forward your copy of this email to them. Or, give them a free copy of my 6 Smart Moves ebook!
It might change their life!
(And remember, this works for Under-50 Guys, too!)
Thanks for reading this week.
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