Stevia vs Acesulfame Potassium – Which is Healthier?

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Our Verdict

When comparing stevia to acesulfame potassium, we picked the stevia.

Why?

You may be wondering: is acesulfame potassium a good source of potassium?

And the answer is: no, it is not. Obviously, it does contain potassium, but let’s do some math here:

  • Acesulfame potassium is 200x sweeter than sugar
  • Therefore replacing a 15g teaspoon of sugar = 75mg acesulfame potassium
  • Acesulfame potassium’s full name is “potassium 6-methyl-2,2-dioxo-2H-1,2λ6,3-oxathiazin-4-olate”
  • That’s just one potassium atom in there with a lot of other stuff
  • Acesulfame potassium has a molar mass of 201.042 g/mol
  • Potassium itself has a molar mass of 39.098 g/mol
  • Therefore acesulfame potassium is 100(39.098/201.042) = 19.45% potassium by mass
  • So that 75mg of acesulfame potassium contains just under 15mg of potassium, which is less than 0.5% of your recommended daily amount of potassium. Please consider eating a fruit instead.

So, that’s that, and the rest of the nutritional values of both sweeteners are just a lot of zeros.

What puts stevia ahead? Simply, based on studies available so far, moderate consumption of stevia improves gut microdiversity, whereas acesulfame potassium harms gut microdiversity:

Want to give stevia a try?

Here’s an example product on Amazon

Enjoy!

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  • Replacing Sugar: Top 10 Anti-Inflammatory Sweet Foods

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    For those with a sweet tooth, it can be challenging to indulge one’s desires while also avoiding inflammation. Happily, Dr. Jia-Yia Lui has scientific insights to share!

    Dr. Liu’s Top 10

    We’ll not keep them a mystery; they are:

    • Grapes
    • Goji berries
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    • Persimmons
    • Longans
    • Lychees
    • Raisins¹
    • Applesauce²
    • Plums³
    • Dates

    ¹Yes, these are technically also grapes, but there are enough differences that Dr. Liu tackles them separately.
    ²It makes a difference how it’s made, though.
    ³And dried plums, in other words, prunes.

    For more details on all of these, plus their extra benefits and relevant considerations, enjoy:

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  • Spreading Mental Health Awareness

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

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    Request: more people need to be aware of suicidal tendencies and what they can do to ward them off

    That’s certainly a very important topic! We’ll cover that properly in one of our Psychology Sunday editions. In the meantime, we’ll mention a previous special that we did, that was mostly about handling depression (in oneself or a loved one), and obviously there’s a degree of crossover:

    The Mental Health First-Aid That You’ll Hopefully Never Need

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  • How to Stop Negative Thinking – by Daniel Paul

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    Just think positive thoughts” is all well and good, but it doesn’t get much mileage in the real world, does it?

    What Daniel Paul offers is a lot better than that. Taking a CBT approach, he recommends tips and tricks, gives explanations and exercises, and in short, puts tools in the reader’s toolbox.

    But it doesn’t stop at just stopping negative thinking. Rather, it takes a holistic approach to also improve your general life…

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    Bottom line: definitely a book with the potential to improve your life from day one, and that’ll keep you coming back to it as a cheatsheet and references source.

    Get your copy of “How to Stop Negative Thinking” from Amazon today!

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    Dr. Doug Weiss, seniors-specialist physio, has an exercise that stops your knees from being tricked into collapsing (which is very common) by a misfiring (also common) reflex.

    Step up…

     Setup to step up thus:

    •         Use a sturdy support like a countertop or chair.
    •         Have an aerobic step or similar firm surface to step onto.

       When you’re ready:

    •         Stand facing away from the step.
    •         Place one hand on the support for stability.
    •         Step backwards up onto the step with your right leg, then your left leg, so both feet are on the step.
    •         Step forward to come back down.

    Once you’re confident of the series of movements, do it without the support, and do it for a few minutes each day. Don’t worry about how easy it becomes; this is not, first and foremost, a strength-training exercise; you don’t have to start adding weights or anything (although of course you can if you want).

    How it works: there’s a part of you called the Golgi tendon organ, and it can trigger a Golgi tendon reflex, which is one of the body’s equivalents of a steam valve. However, instead of letting off steam to avoid a boiler explosion, it collapses a joint to save it from overload. However, if not exercised regularly, it can get overly sensitive, causing it to mistake your mere bodyweight for an overload. So, it collapses, thinking it is saving you from snapping a tendon, but it’s not. By exercising in the way described, the Golgi tendon reflex will go back to only being triggered by an actual overload, not the mere act of stepping.

    Writer’s note: this one’s interesting to me as I have a) a strong lower body b) hypermobile joints that thus occasionally just fold like laundry regardless. Could it be that this will fix that? I guess I’ll find out 🙂

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  • Tips For Avoiding/Managing Rheumatoid Arthritis

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    Avoiding/Managing Rheumatoid Arthritis

    Arthritis is the umbrella term for a cluster of joint diseases involving inflammation of the joints, hence “arthr-” (joint) “-itis” (suffix used to denote inflammation). These are mostly, but not all, autoimmune diseases, in which the body’s immune system mistakenly attacks our own joints.

    Inflammatory vs Non-Inflammatory Arthritis

    Arthritis is broadly divided into inflammatory arthritis and non-inflammatory arthritis.

    You may be wondering: how does one get non-inflammatory inflammation of the joints?

    The answer is, in “non-inflammatory” arthritis, such as osteoarthritis, the damage comes first (by general wear-and-tear) and inflammation generally follows as part of the symptoms, rather than the cause. So the name can be a little confusing. In the case of osteo- and other “non-inflammatory” forms of arthritis, you definitely still want to keep your inflammation at bay as best you can, but it’s not as absolutely critical a deal as it is for “inflammatory” forms of arthritis.

    We’ll tackle the beast that is osteoarthritis another day, however.

    Today we’re going to focus on…

    Rheumatoid Arthritis

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    • Early onset of rheumatoid arthritis is most likely to show up around the age of 50 (but it can show up at any age)
    • However, incidence (not onset) of rheumatoid arthritis peaks in the 70s age bracket
    • It is 2–4 times more common in women than in men
    • Approximately one third of people stop work within two years of its onset, and this increases thereafter.

    Well, that sounds gloomy.

    Indeed it’s not fun. There’s a lot of stiffness and aching of joints (often with swelling too), loss of joint function can be common, and then there are knock-on effects like fatigue, weakness, and loss of appetite.

    Beyond that it’s an autoimmune disorder, its cause is not known, and there is no known cure.

    Is there any good news?

    If you don’t have rheumatoid arthritis at the present time, you can reduce your risk factors in several ways:

    • Having an anti-inflammatory diet. Get plenty of fiber, greens, and berries. Fatty fish is great too, as are oily nuts. On the other side of things, high consumption of salt, sugar, alcohol, and red meat are associated with a greater risk of developing rheumatoid arthritis.
    • Not smoking. Smoking is bad for pretty much everything, including your chances of developing rheumatoid arthritis.
    • Not being obese. This one may be more a matter of correlation than causation, because of the dietary factors (if one eats an anti-inflammatory diet, obesity is less likely), but the association is there.

    There are other risk factors that are harder to control, such as genetics, age, sex, and having a mother who smoked.

    See: Genetic and environmental risk factors for rheumatoid arthritis

    What if I already have rheumatoid arthritis?

    If you already have rheumatoid arthritis, it becomes a matter of symptom management.

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    Rheumatoid Arthritis Medication List (And What They Do, And How)

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    • Rest—while keeping mobility going. Get good sleep at night (this is important), but don’t make your bed your new home, or your mobility will quickly deteriorate.
    • Hot & cold—both can help, and alternating them can reduce inflammation and stiffness by improving your body’s ability to respond appropriately to these stimuli rather than getting stuck in an inappropriate-response state of inflammation.
    • Mobility aids—if it helps, it helps. Maybe you only need something during a flare-up, but when that’s the case, you want to be as gentle on your body as possible while keeping moving, so if crutches, handrails etc help, then by all means get them and use them.
    • Go easy on the use of braces, splints, etc—these can offer short-term relief, but at a long term cost of loss of mobility. Only you can decide where to draw the line when it comes to that trade-off.

    You can also check out our previous article:

    Managing Chronic Pain (Realistically!)

    Take good care of yourself!

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  • The Path to a Better Tuberculosis Vaccine Runs Through Montana

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A team of Montana researchers is playing a key role in the development of a more effective vaccine against tuberculosis, an infectious disease that has killed more people than any other.

    The BCG (Bacille Calmette-Guérin) vaccine, created in 1921, remains the sole TB vaccine. While it is 40% to 80% effective in young children, its efficacy is very low in adolescents and adults, leading to a worldwide push to create a more powerful vaccine.

    One effort is underway at the University of Montana Center for Translational Medicine. The center specializes in improving and creating vaccines by adding what are called novel adjuvants. An adjuvant is a substance included in the vaccine, such as fat molecules or aluminum salts, that enhances the immune response, and novel adjuvants are those that have not yet been used in humans. Scientists are finding that adjuvants make for stronger, more precise, and more durable immunity than antigens, which create antibodies, would alone.

    Eliciting specific responses from the immune system and deepening and broadening the response with adjuvants is known as precision vaccination. “It’s not one-size-fits-all,” said Ofer Levy, a professor of pediatrics at Harvard University and the head of the Precision Vaccines Program at Boston Children’s Hospital. “A vaccine might work differently in a newborn versus an older adult and a middle-aged person.”

    The ultimate precision vaccine, said Levy, would be lifelong protection from a disease with one jab. “A single-shot protection against influenza or a single-shot protection against covid, that would be the holy grail,” Levy said.

    Jay Evans, the director of the University of Montana center and the chief scientific and strategy officer and a co-founder of Inimmune, a privately held biotechnology company in Missoula, said his team has been working on a TB vaccine for 15 years. The private-public partnership is developing vaccines and trying to improve existing vaccines, and he said it’s still five years off before the TB vaccine might be distributed widely.

    It has not gone unnoticed at the center that this state-of-the-art vaccine research and production is located in a state that passed one of the nation’s most extreme anti-vaccination laws during the pandemic in 2021. The law prohibits businesses and governments from discriminating against people who aren’t vaccinated against covid-19 or other diseases, effectively banning both public and private employers from requiring workers to get vaccinated against covid or any other disease. A federal judge later ruled that the law cannot be enforced in health care settings, such as hospitals and doctors’ offices.

    In mid-March, the Bill & Melinda Gates Medical Research Institute announced it had begun the third and final phase of clinical trials for the new vaccine in seven countries. The trials should take about five years to complete. Research and production are being done in several places, including at a manufacturing facility in Hamilton owned by GSK, a giant pharmaceutical company.

    Known as the forgotten pandemic, TB kills up to 1.6 million people a year, mostly in impoverished areas in Asia and Africa, despite its being both preventable and treatable. The U.S. has seen an increase in tuberculosis over the past decade, especially with the influx of migrants, and the number of cases rose by 16% from 2022 to 2023. Tuberculosis is the leading cause of death among people living with HIV, whose risk of contracting a TB infection is 20 times as great as people without HIV.

    “TB is a complex pathogen that has been with human beings for ages,” said Alemnew Dagnew, who heads the program for the new vaccine for the Gates Medical Research Institute. “Because it has been with human beings for many years, it has evolved and has a mechanism to escape the immune system. And the immunology of TB is not fully understood.”

    The University of Montana Center for Translational Medicine and Inimmune together have 80 employees who specialize in researching a range of adjuvants to understand the specifics of immune responses to different substances. “You have to tailor it like tools in a toolbox towards the pathogen you are vaccinating against,” Evans said. “We have a whole library of adjuvant molecules and formulations.”

    Vaccines are made more precise largely by using adjuvants. There are three basic types of natural adjuvants: aluminum salts; squalene, which is made from shark liver; and some kinds of saponins, which are fat molecules. It’s not fully understood how they stimulate the immune system. The center in Missoula has also created and patented a synthetic adjuvant, UM-1098, that drives a specific type of immune response and will be added to new vaccines.

    One of the most promising molecules being used to juice up the immune system response to vaccines is a saponin molecule from the bark of the quillay tree, gathered in Chile from trees at least 10 years old. Such molecules were used by Novavax in its covid vaccine and by GSK in its widely used shingles vaccine, Shingrix. These molecules are also a key component in the new tuberculosis vaccine, known as the M72 vaccine.

    But there is room for improvement.

    “The vaccine shows 50% efficacy, which doesn’t sound like much, but basically there is no effective vaccine currently, so 50% is better than what’s out there,” Evans said. “We’re looking to take what we learned from that vaccine development with additional adjuvants to try and make it even better and move 50% to 80% or more.”

    By contrast, measles vaccines are 95% effective.

    According to Medscape, around 15 vaccine candidates are being developed to replace the BCG vaccine, and three of them are in phase 3 clinical trials.

    One approach Evans’ center is researching to improve the new vaccine’s efficacy is taking a piece of the bacterium that causes TB, synthesizing it, and combining it with the adjuvant QS-21, made from the quillay tree. “It stimulates the immune system in a way that is specific to TB and it drives an immune response that is even closer to what we get from natural infections,” Evans said.

    The University of Montana center is researching the treatment of several problems not commonly thought of as treatable with vaccines. They are entering the first phase of clinical trials for a vaccine for allergies, for instance, and first-phase trials for a cancer vaccine. And later this year, clinical trials will begin for vaccines to block the effects of opioids like heroin and fentanyl. The University of Montana received the largest grant in its history, $33 million, for anti-opioid vaccine research. It works by creating an antibody that binds with the drug in the bloodstream, which keeps it from entering the brain and creating the high.

    For now, though, the eyes of health care experts around the world are on the trials for the new TB vaccines, which, if they are successful, could help save countless lives in the world’s poorest places.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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