Is Sucralose Keto (& Is It Healthy?)
Sucralose is considered keto-friendly as it is a non-nutritive sweetener that does not contain carbohydrates or calories, and thus does not impact blood sugar levels. This makes it suitable for a ketogenic diet, which restricts carbs to maintain a state of ketosis.
However, the healthiness of sucralose is debated. While it's generally recognized as safe by many health authorities, some studies suggest potential negative effects on gut health and insulin response, especially when consumed in large amounts.
As with any artificial sweetener, moderation is key, and it's wise to consult healthcare professionals for personalized dietary advice.
Is Sucralose a Healthy Sweetener?
Splenda, the most common name sucralose is sold under, is an artificial sweetener that many people use in their diet to aid in weight loss and help avoid table sugar. When you decide to make that switch to use sucrose to curb your sweet tooth, are you making a healthy choice?
The jury is still out on sucralose and the impact on blood sugar. While many studies state that sucralose has zero glycemic index, there are some contradictory studies that show that sucralose increasing insulin sensitivity. According to Healthline, there is a need for more high-quality scientific studies to be certain.
There are also new studies that claim that sucralose products may break down when cooked into foods at high temperatures. This results in a byproduct that is linked to cancer. For this reason, you may not want to bake with sucralose.
Although dieters often use artificial sweeteners like Splenda (the brand name for sucralose), more natural sweeteners can help you cut calories, eat low carb, and reduce your sweet cravings.
With so many natural sweeteners on the market, why not make a more natural choice?
Sweeteners such as monk fruit and allulose are excellent sugar substitutes that are found in nature.
4 Possible Negative Side Effects of Sucralose
Do the health benefits of saving calories warrant using sucralose as an artificial sweetener? While some people can enjoy a packet of Splenda now and then with no negative impact, other people do experience some side effects.
Headaches: Sucralose is considered to be migraine triggering for some people.
Gut Health: Sucralose diminishes gut health for some consumers as it kills healthy gut bacteria.
Gastro Distress: Some people experience side effects like diarrhea, bloating and stomach discomfort
Insulin Response: Although it is said to have zero carbs some people do seem to have an insulin response to sucralose. The last thing you want if eating keto is to have your blood glucose go up when you eat sugar-free sweets!
Is Sucralose Keto-Friendly?
There is no clear evidence either way. Sucralose has almost zero calories and net carbs which, in theory, makes it an acceptable part of a low-carb diet. However, there are studies that state that sucralose can impact blood sugar.
Since sucralose is an artificial food item it would be considered “dirty keto.” When following a strict keto diet or eating “clean keto,” you are only putting natural foods into your body. Sucralose would not qualify.
Although sucralose may not be the best sweetener out there, many people do enjoy it in moderation. If you want to know if eating sucralose is impacting your ketosis, consider using keto test strips to see if you stay in ketosis when eating it.
Does Sucralose Taste Like Sugar?
Sucralose has a sweet taste similar to regular sugar, except it is about 600 times sweeter. One benefit of sucralose is it does not have the bitter aftertaste that other sweeteners have.
When cooking with sucralose, it is important to realize it is not a 1:1 substitute for regular sugar.
How Many Carbs in Sucralose?
Sucralose is not digested by your body so it has zero calories and also zero carbohydrates. It is a non-nutritive sweetener.
Splenda Vs. Stevia
Like Splenda, Stevia is also a non-nutritive sweetener. Used in sugar-free, low carb, and light products, both Splenda and Stevia have grown in popularity.
Stevia is a natural sweetener whereas Splenda is artificial.
Both are calorie free and have zero carbs.
Splenda is 600-700 times as sweet as sugar. Stevia is more like 200 -400 times as sweet.
Many scientists question the long term use safety of Splenda. This is not true of Stevia, as it is naturally derived.