How Much Diet Coke Is Too Much? Artificial Sweetener Confusion, Ultra-Processed Food & Alcohol: Solosode #487
Ben Greenfield
Mar 13, 2025
Episode description
In this solosode, I dive headfirst into some of the everyday indulgences you likely encounter and the science behind them. From the fizz of Diet Coke to the intriguing realm of artificial sweeteners, and from those irresistible ultra-processed foods to the complexities of alcohol—I’m here to break it all down for you. Together, we’ll explore the studies, separate fact from fiction, and map out a way to enjoy these vices without derailing your health journey. Remember, it’s not about perfection—it’s about making informed choices that lead to a boundless life.
Full show notes: https://bengreenfieldlife.com/487
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Mindsip insights from this episode:
Limit aspartame intake to reduce heart disease risk
The problematic dose of aspartame linked to heart disease is equivalent to drinking about three cans of Diet Coke per day for at least 12 weeks.
Reduce ultra-processed food intake to preserve muscle mass
For every 1% increase in calories from ultra-processed foods, research found a corresponding decrease in muscle mass by 0.04 kilograms.
Minimize scannable labels for healthier food choices
A primary objective for healthy eating is to have as few foods in your pantry and refrigerator as possible that have a scannable label.
Discover Kraos: a unique alcohol for gut health
A special alcohol called Kraos, made from mastic tree extract, is mentioned as a potentially healthier option that is good for the microbiome.
Limit alcohol to 0.3 to 0.5 drinks daily for longevity
The ideal alcohol consumption for longevity and lowest all-cause mortality risk is an average of 0.3 to 0.5 drinks per day, or 10 to 15 drinks per month.
Rank artificial sweeteners for safer choices
The speaker ranks artificial sweeteners from safest to worst as aspartame, then Ace-K, and finally sucralose, making Diet Coke preferable to Coke Zero.
Moderate alcohol intake reduces risk of chronic diseases
Low to moderate alcohol intake is associated with a reduced risk of heart disease, diabetes, Alzheimer's, dementia, and even kidney disease.
Choose masa tortilla chips for a healthier snack option
Masa tortilla chips are a healthier alternative because they are made with organic corn, grass-fed beef tallow, and sea salt, avoiding inflammatory seed oils.
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