Moet je meteen paniek hebben bij 1 suikerpiek? En wat is nu te veel suiker? Tom test zijn suikergrenzen in de praktijk, Alexander duikt in de wetenschap achter glucosepieken, stress, slaap en zoetstoffen. Kortom: eindelijk helderheid in een van de meest gehypete gezondheidsthema’s van dit moment.
In deze aflevering:
🍬 Hoe slecht is een glucosepiek nu écht?
😴 Kunnen stress en slechte slaap je bloedsuiker verpesten?
🍏 Is suiker gewoon suiker, maakt een appel net zo’n piek als een reep chocola?
🍭 Zijn kunstmatige zoetstoffen beter voor je gezondheid dan suiker?
🥤 En: werkt appelazijn of een handje amandelen écht tegen glucosepieken?
Tom test, Alexander fileert de feiten, zodat jij voortaan slim met suiker omgaat (zonder paniek of pieken). 

🎧 Geproduceerd door Tonny Media
👉 Volg ons op Instagram, TikTok en YouTube
🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:
Wu Y, Ehlert B, Metwally AA, Perelman D, Park H, Brooks AW, Abbasi F, Michael B, Celli A, Bejikian C, Ayhan E, Lu Y, Lancaster SM, Hornburg D, Ramirez L, Bogumil D, Pollock S, Wong F, Bradley D, Gutjahr G, Rangan ES, Wang T, McGuire L, Venkat Rangan P, Ræder H, Shipony Z, Lipson D, McLaughlin T, Snyder MP. Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology. Nat Med. 2025 Jul;31(7):2232-2243. doi: 10.1038/s41591-025-03719-2. Epub 2025 Jun 4. PMID: 40467897; PMCID: PMC12283382.
Song J, Oh TJ, Song Y. Individual Postprandial Glycemic Responses to Meal Types by Different Carbohydrate Levels and Their Associations with Glycemic Variability Using Continuous Glucose Monitoring. Nutrients. 2023 Aug 13;15(16):3571. doi: 10.3390/nu15163571. PMID: 37630761; PMCID: PMC10459284.
Giuntini EB, Sardá FAH, de Menezes EW. The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives. Foods. 2022 Dec 6;11(23):3934. doi: 10.3390/foods11233934. PMID: 36496742; PMCID: PMC9736284.

Richter EA, Bilan PJ, Klip A. A comprehensive view of muscle glucose uptake: regulation by insulin, contractile activity, and exercise. Physiol Rev. 2025 Jul 1;105(3):1867-1945. doi: 10.1152/physrev.00033.2024. Epub 2025 Apr 2. PMID: 40173020.
Hulett NA, Scalzo RL, Reusch JEB. Glucose Uptake by Skeletal Muscle within the Contexts of Type 2 Diabetes and Exercise: An Integrated Approach. Nutrients. 2022 Feb 3;14(3):647. doi: 10.3390/nu14030647. PMID: 35277006; PMCID: PMC8839578.
Klimontov VV, Saik OV, Korbut AI. Glucose Variability: How Does It Work? Int J Mol Sci. 2021 Jul 21;22(15):7783. doi: 10.3390/ijms22157783. PMID: 34360550; PMCID: PMC8346105.
Belli M, Bellia A, Sergi D, Barone L, Lauro D, Barillà F. Glucose variability: a new risk factor for cardiovascular disease. Acta Diabetol. 2023 Oct;60(10):1291-1299. doi: 10.1007/s00592-023-02097-w. Epub 2023 Jun 21. PMID: 37341768; PMCID: PMC10442283.
Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907.

Weickert MO, Pfeiffer AFH. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr. 2018 Jan 1;148(1):7-12. doi: 10.1093/jn/nxx008. PMID: 29378044.

Gulliford MC, Bicknell EJ, Scarpello JH. Differential effect of protein and fat ingestion on blood glucose responses to high- and low-glycemic-index carbohydrates in noninsulin-dependent diabetic subjects. Am J Clin Nutr. 1989 Oct;50(4):773-7. doi: 10.1093/ajcn/50.4.773. PMID: 2679037.

Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021 Feb;50(2):280-287. doi: 10.18502/ijph.v50i2.5340. PMID: 33747991; PMCID: PMC7956086.

Tiwari R, Tam DNH, Shah J, Moriyama M, Varney J, Huy NT. Effects of sleep intervention on glucose control: A narrative review of clinical evidence. Prim Care Diabetes. 2021 Aug;15(4):635-641. doi: 10.1016/j.pcd.2021.04.003. Epub 2021 Apr 10. PMID: 33849816.

St-Onge MP, Cherta-Murillo A, Darimont C, Mantantzis K, Martin FP, Owen L. The interrelationship between sleep, diet, and glucose metabolism. Sleep Med Rev. 2023 Jun;69:101788. doi: 10.1016/j.smrv.2023.101788. Epub 2023 Apr 28. PMID: 37156196; PMCID: PMC10247426.

Eyth E, Zubair M, Naik R. Hemoglobin A1C. 2025 Jun 2. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 31747223.

Boniol M, Dragomir M, Autier P, Boyle P. Physical activity and change in fasting glucose and HbA1c: a quantitative meta-analysis of randomized trials. Acta Diabetol. 2017 Nov;54(11):983-991. doi: 10.1007/s00592-017-1037-3. Epub 2017 Aug 24. PMID: 28840356.

Ghusn W, Naik R, Yibirin M. The Impact of Artificial Sweeteners on Human Health and Cancer Association: A Comprehensive Clinical Review. Cureus. 2023 Dec 29;15(12):e51299. doi: 10.7759/cureus.51299. PMID: 38288206; PMCID: PMC10822749.Qin L, Yu Y, Yu R. Artificially sweetened beverages do not influence metabolic risk factors: a systematic review and meta-analysis. Front Nutr. 2025 May 9;12:1482719. doi: 10.3389/fnut.2025.1482719. PMID: 40416387; PMCID: PMC12098100.

McGlynn ND, Khan TA, Wang L, Zhang R, Chiavaroli L, Au-Yeung F, Lee JJ, Noronha JC, Comelli EM, Blanco Mejia S, Ahmed A, Malik VS, Hill JO, Leiter LA, Agarwal A, Jeppesen PB, Rahelic D, Kahleová H, Salas-Salvadó J, Kendall CWC, Sievenpiper JL. Association of Low- and No-Calorie Sweetened Beverages as a Replacement for Sugar-Sweetened Beverages With Body Weight and Cardiometabolic Risk: A Systematic Review and Meta-analysis. JAMA Netw Open. 2022 Mar 1;5(3):e222092. doi: 10.1001/jamanetworkopen.2022.2092. PMID: 35285920; PMCID: PMC9907347.

Miller PE, Perez V. Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies. Am J Clin Nutr. 2014 Sep;100(3):765-77. doi: 10.3945/ajcn.113.082826. Epub 2014 Jun 18. PMID: 24944060; PMCID: PMC4135487.

Pang MD, Kjølbæk L, Bastings JJAJ, Andersen SSH, Umanets A, Sost MM, Navas-Carretero S, Reppas K, Finlayson G, Hodgkins CE, Del Álamo M, Lam T, Moshoyiannis H, Feskens EJM, Adam TCM, Goossens GH, Halford JCG, Harrold JA, Manios Y, Martinez JA, Blaak EE, Raben A. Effect of sweeteners and sweetness enhancers on weight management and gut microbiota composition in individuals with overweight or obesity: the SWEET study. Nat Metab. 2025 Oct;7(10):2083-2098. doi: 10.1038/s42255-025-01381-z. Epub 2025 Oct 7. PMID: 41057614; PMCID: PMC12552123.

Chia CW, Egan JM, Ferrucci L. Age-Related Changes in Glucose Metabolism, Hyperglycemia, and Cardiovascular Risk. Circ Res. 2018 Sep 14;123(7):886-904. doi: 10.1161/CIRCRESAHA.118.312806. PMID: 30355075; PMCID: PMC6205735.

Dhillon J, Lee JY, Mattes RD. The cephalic phase insulin response to nutritive and low-calorie sweeteners in solid and beverage form. Physiol Behav. 2017 Nov 1;181:100-109. doi: 10.1016/j.physbeh.2017.09.009. Epub 2017 Sep 9. PMID: 28899680; PMCID: PMC5634742.

Wen J, Wu Q, Li S, Liu Y, Wen D. Effects of Non-Nutritive Sweeteners on Weight Loss and Maintenance, Metabolic Improvement, and Appetite Regulation in Weight Management Programs: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutr Rev. 2025 Jul 16:nuaf094. doi: 10.1093/nutrit/nuaf094. Epub ahead of print. PMID: 40668953.

Jarvis PRE, Cardin JL, Nisevich-Bede PM, McCarter JP. Continuous glucose monitoring in a healthy population: understanding the post-prandial glycemic response in individuals without diabetes mellitus. Metabolism. 2023 Sep;146:155640. doi: 10.1016/j.metabol.2023.155640. Epub 2023 Jun 24. PMID: 37356796.

Flockhart M, Larsen FJ. Continuous Glucose Monitoring in Endurance Athletes: Interpretation and Relevance of Measurements for Improving Performance and Health. Sports Med. 2024 Feb;54(2):247-255. doi: 10.1007/s40279-023-01910-4. Epub 2023 Sep 2. PMID: 37658967; PMCID: PMC10933193.

Moet je meteen paniek hebben bij 1 suikerpiek? En wat is nu te veel suiker? Tom test zijn suikergrenzen in de praktijk, Alexander duikt in de wetenschap achter glucosepieken, stress, slaap en zoetstoffen. Kortom: eindelijk helderheid in een van de meest gehypete gezondheidsthema&rsquo;s van dit moment. In deze aflevering: 🍬 Hoe slecht is een glucosepiek nu &eacute;cht? 😴 Kunnen stress en slechte slaap je bloedsuiker verpesten? 🍏 Is suiker gewoon suiker, maakt een appel net zo&rsquo;n piek als een reep chocola? 🍭 Zijn kunstmatige zoetstoffen beter voor je gezondheid dan suiker? 🥤 En: werkt appelazijn of een handje amandelen &eacute;cht tegen glucosepieken? Tom test, Alexander fileert de feiten, zodat jij voortaan slim met suiker omgaat (zonder paniek of pieken).&nbsp;
🎧 Geproduceerd door Tonny Media 👉 Volg ons op <a href="https://www.instagram.com/langzaljelevendepodcast?igsh=YXpvZDZiZXUydm9k&amp;utm_source=qr">Instagram</a>, <a href="https://www.tiktok.com/@lang.zal.je.leven">TikTok </a>en <a href="http://ucvyi37oygfrw3hiubtoin8w">YouTube </a>🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier:
<ul>
<li>Wu Y, Ehlert B, Metwally AA, Perelman D, Park H, Brooks AW, Abbasi F, Michael B, Celli A, Bejikian C, Ayhan E, Lu Y, Lancaster SM, Hornburg D, Ramirez L, Bogumil D, Pollock S, Wong F, Bradley D, Gutjahr G, Rangan ES, Wang T, McGuire L, Venkat Rangan P, R&aelig;der H, Shipony Z, Lipson D, McLaughlin T, Snyder MP. Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology. Nat Med. 2025 Jul;31(7):2232-2243. doi: 10.1038/s41591-025-03719-2. Epub 2025 Jun 4. PMID: 40467897; PMCID: PMC12283382.</li>
<li>Song J, Oh TJ, Song Y. Individual Postprandial Glycemic Responses to Meal Types by Different Carbohydrate Levels and Their Associations with Glycemic Variability Using Continuous Glucose Monitoring. Nutrients. 2023 Aug 13;15(16):3571. doi: 10.3390/nu15163571. PMID: 37630761; PMCID: PMC10459284. Giuntini EB, Sard&aacute; FAH, de Menezes EW. The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives. Foods. 2022 Dec 6;11(23):3934. doi: 10.3390/foods11233934. PMID: 36496742; PMCID: PMC9736284. </li>
<li>Richter EA, Bilan PJ, Klip A. A comprehensive view of muscle glucose uptake: regulation by insulin, contractile activity, and exercise. Physiol Rev. 2025 Jul 1;105(3):1867-1945. doi: 10.1152/physrev.00033.2024. Epub 2025 Apr 2. PMID: 40173020.</li>
<li>Hulett NA, Scalzo RL, Reusch JEB. Glucose Uptake by Skeletal Muscle within the Contexts of Type 2 Diabetes and Exercise: An Integrated Approach. Nutrients. 2022 Feb 3;14(3):647. doi: 10.3390/nu14030647. PMID: 35277006; PMCID: PMC8839578.</li>
<li>Klimontov VV, Saik OV, Korbut AI. Glucose Variability: How Does It Work? Int J Mol Sci. 2021 Jul 21;22(15):7783. doi: 10.3390/ijms22157783. PMID: 34360550; PMCID: PMC8346105.</li>
<li>Belli M, Bellia A, Sergi D, Barone L, Lauro D, Barill&agrave; F. Glucose variability: a new risk factor for cardiovascular disease. Acta Diabetol. 2023 Oct;60(10):1291-1299. doi: 10.1007/s00592-023-02097-w. Epub 2023 Jun 21. PMID: 37341768; PMCID: PMC10442283. Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907. Weickert MO, Pfeiffer AFH. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr. 2018 Jan 1;148(1):7-12. doi: 10.1093/jn/nxx008. PMID: 29378044. Gulliford MC, Bicknell EJ, Scarpello JH. Differential effect of protein and fat ingestion on blood glucose responses to high- and low-glycemic-index carbohydrates in noninsulin-dependent diabetic subjects. Am J Clin Nutr. 1989 Oct;50(4):773-7. doi: 10.1093/ajcn/50.4.773. PMID: 2679037. Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021 Feb;50(2):280-287. doi: 10.18502/ijph.v50i2.5340. PMID: 33747991; PMCID: PMC7956086. Tiwari R, Tam DNH, Shah J, Moriyama M, Varney J, Huy NT. Effects of sleep intervention on glucose control: A narrative review of clinical evidence. Prim Care Diabetes. 2021 Aug;15(4):635-641. doi: 10.1016/j.pcd.2021.04.003. Epub 2021 Apr 10. PMID: 33849816. St-Onge MP, Cherta-Murillo A, Darimont C, Mantantzis K, Martin FP, Owen L. The interrelationship between sleep, diet, and glucose metabolism. Sleep Med Rev. 2023 Jun;69:101788. doi: 10.1016/j.smrv.2023.101788. Epub 2023 Apr 28. PMID: 37156196; PMCID: PMC10247426. Eyth E, Zubair M, Naik R. Hemoglobin A1C. 2025 Jun 2. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan&ndash;. PMID: 31747223. Boniol M, Dragomir M, Autier P, Boyle P. Physical activity and change in fasting glucose and HbA1c: a quantitative meta-analysis of randomized trials. Acta Diabetol. 2017 Nov;54(11):983-991. doi: 10.1007/s00592-017-1037-3. Epub 2017 Aug 24. PMID: 28840356. Ghusn W, Naik R, Yibirin M. The Impact of Artificial Sweeteners on Human Health and Cancer Association: A Comprehensive Clinical Review. Cureus. 2023 Dec 29;15(12):e51299. doi: 10.7759/cureus.51299. PMID: 38288206; PMCID: PMC10822749.Qin L, Yu Y, Yu R. Artificially sweetened beverages do not influence metabolic risk factors: a systematic review and meta-analysis. Front Nutr. 2025 May 9;12:1482719. doi: 10.3389/fnut.2025.1482719. PMID: 40416387; PMCID: PMC12098100. McGlynn ND, Khan TA, Wang L, Zhang R, Chiavaroli L, Au-Yeung F, Lee JJ, Noronha JC, Comelli EM, Blanco Mejia S, Ahmed A, Malik VS, Hill JO, Leiter LA, Agarwal A, Jeppesen PB, Rahelic D, Kahleov&aacute; H, Salas-Salvad&oacute; J, Kendall CWC, Sievenpiper JL. Association of Low- and No-Calorie Sweetened Beverages as a Replacement for Sugar-Sweetened Beverages With Body Weight and Cardiometabolic Risk: A Systematic Review and Meta-analysis. JAMA Netw Open. 2022 Mar 1;5(3):e222092. doi: 10.1001/jamanetworkopen.2022.2092. PMID: 35285920; PMCID: PMC9907347. Miller PE, Perez V. Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies. Am J Clin Nutr. 2014 Sep;100(3):765-77. doi: 10.3945/ajcn.113.082826. Epub 2014 Jun 18. PMID: 24944060; PMCID: PMC4135487. Pang MD, Kj&oslash;lb&aelig;k L, Bastings JJAJ, Andersen SSH, Umanets A, Sost MM, Navas-Carretero S, Reppas K, Finlayson G, Hodgkins CE, Del &Aacute;lamo M, Lam T, Moshoyiannis H, Feskens EJM, Adam TCM, Goossens GH, Halford JCG, Harrold JA, Manios Y, Martinez JA, Blaak EE, Raben A. Effect of sweeteners and sweetness enhancers on weight management and gut microbiota composition in individuals with overweight or obesity: the SWEET study. Nat Metab. 2025 Oct;7(10):2083-2098. doi: 10.1038/s42255-025-01381-z. Epub 2025 Oct 7. PMID: 41057614; PMCID: PMC12552123. Chia CW, Egan JM, Ferrucci L. Age-Related Changes in Glucose Metabolism, Hyperglycemia, and Cardiovascular Risk. Circ Res. 2018 Sep 14;123(7):886-904. doi: 10.1161/CIRCRESAHA.118.312806. PMID: 30355075; PMCID: PMC6205735. Dhillon J, Lee JY, Mattes RD. The cephalic phase insulin response to nutritive and low-calorie sweeteners in solid and beverage form. Physiol Behav. 2017 Nov 1;181:100-109. doi: 10.1016/j.physbeh.2017.09.009. Epub 2017 Sep 9. PMID: 28899680; PMCID: PMC5634742. Wen J, Wu Q, Li S, Liu Y, Wen D. Effects of Non-Nutritive Sweeteners on Weight Loss and Maintenance, Metabolic Improvement, and Appetite Regulation in Weight Management Programs: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutr Rev. 2025 Jul 16:nuaf094. doi: 10.1093/nutrit/nuaf094. Epub ahead of print. PMID: 40668953. Jarvis PRE, Cardin JL, Nisevich-Bede PM, McCarter JP. Continuous glucose monitoring in a healthy population: understanding the post-prandial glycemic response in individuals without diabetes mellitus. Metabolism. 2023 Sep;146:155640. doi: 10.1016/j.metabol.2023.155640. Epub 2023 Jun 24. PMID: 37356796. Flockhart M, Larsen FJ. Continuous Glucose Monitoring in Endurance Athletes: Interpretation and Relevance of Measurements for Improving Performance and Health. Sports Med. 2024 Feb;54(2):247-255. doi: 10.1007/s40279-023-01910-4. Epub 2023 Sep 2. PMID: 37658967; PMCID: PMC10933193.</li>
</ul>

Klei drinken reinigt je lichaam, intermittent fasting helpt met afvallen en koffieklysma's zijn goed voor je darmen. Het wemelt tegenwoordig van de trends en hypes, die je zouden helpen om gezonder oud te worden. Maar hoe weet je wat klopt? Je kunt er eindeloos over lezen of alles zelf testen. Of je besteedt het allebei uit door deze podcast te luisteren.

In Lang Zal Je Leven voorziet dokter Alexander je van de theorie over gezondheidsclaims. Praktijkexpert Tom ondervindt alles aan den lijve. Allemaal zodat jij kan vieren dat je alle kennis op een presenteerblaadje krijgt. Lang Zal Je Leven!

Klei drinken reinigt je lichaam, intermittent fasting helpt met afvallen en koffieklysma's zijn goed voor je darmen. Het wemelt tegenwoordig van de trends en hypes, die je zouden helpen om gezonder oud te worden. Maar hoe weet je wat klopt? Je kunt er eindeloos over lezen of alles zelf testen. Of je besteedt het allebei uit door deze podcast te luisteren.
In Lang Zal Je Leven&nbsp;voorziet dokter Alexander je van de theorie over gezondheidsclaims. Praktijkexpert Tom ondervindt alles aan den lijve. Allemaal zodat jij kan vieren dat je alle kennis op een presenteerblaadje krijgt. Lang Zal Je Leven!

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