Sucralose: Is It Good For Your Health?

The minute we start a diet, the first thing we want to avoid is refined sugar. The first choice that comes to mind is sugar-free sweeteners like sucralose. However, we often wonder if it is safe to consume sucralose, how much sucralose to consume, and what are the side effects of sucralose.

Sucralose makes our food sweeter than refined sugar and also reduces our calorie intake. Although experts say it is safe, there is some research that points to its side effects as well.

What is sucralose?

Sucralose is a calorie-free artificial sweetener derived from sucrose. It is about 600 times sweeter than sugar. Used in a variety of food and beverage products, sucralose provides sweetness without contributing to calorie intake. It is widely favored for its stability under high-temperature conditions, making it suitable for cooking and baking, dietician Kejal Shah told Health Shots.

Does Sucralose Affect  Sugar and Insulin?

Sucralose does not have a significant effect on  sugar and insulin levels because it is not metabolized by the body. “It passes through the digestive system and is not absorbed. This makes it a suitable sweetener for people with diabetes or those looking to control their  sugar,” says Shaw. This characteristic contributes to its popularity as a sugar substitute in diets that focus on regulating carbohydrate intake and insulin response.

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A study published in Applied Physiology, Nutrition and Metabolism suggests that sucralose does not affect insulin sensitivity.

Is baking with sucralose harmful?

Baking with sucralose is generally considered safe. Unlike some sweeteners, sucralose is stable at high temperatures, making it suitable for cooking and baking. “No harmful substances are formed during the baking process, allowing for the creation of low-calorie and sugar-free treats. However, it is advisable to follow recommended consumption guidelines to maintain the desired sweetness and avoid any potential changes in taste or texture,” explained Shah.
However, these are some studies that suggest otherwise. The study, published in Food Chemistry, points to the fact that heating sucralose with glycerol produces a harmful substance called chloropropanols.

Does Sucralose Affect Gut Health?

There are mixed opinions on whether sucralose consumption affects gut health. A study published in Frontiers in Physiology suggests that consuming sucralose for 6 months affects the gut microbiome and improves inflammation. However, other studies, such as this British Journal of Nutrition study, point to no effect on the gut microbiome. “The overall effects appear to be neutral to most people. As for weight, sucralose is often used as a weight loss aid due to its lack of calories. It provides sweetness without contributing to overall energy intake, making it a popular choice for those aiming to reduce calorie intake and maintain weight,” Shaw says, “but , individual responses may vary and consideration of overall eating habits is essential to effective weight management.”

Does Sucralose Help You Lose or Gain Weight?

Sucralose is commonly used as a tool for weight management and weight loss. Because it is calorie-free and does not affect sugar or insulin levels, it allows people to enjoy sweetness without adding extra calories to their diet. “By substituting sucralose for sugar in foods and beverages, individuals can reduce total calorie intake, which when combined with a healthy diet and lifestyle can contribute to weight loss. However, maintaining a balanced diet and exercise is important for comprehensive weight management,” Shah explained.

Also Read: Be Careful! There may be a connection to artificial sweeteners and anxiety

Is Sucralose Safe to Take?

Yes, sucralose is generally considered safe for consumption. “The body doesn’t metabolize sucralose, so it passes through without providing calories. However, some people may be sensitive to artificial sweeteners, so moderation is important,” says Shaw, adding, “As with any food additive, there are concerns about adherence to recommended intake levels and its use. If so it is best to consult a health care professional.” , especially for certain health conditions or during pregnancy.”

What are alternative natural sweeteners that are safer than sucralose?

Stevia and monk fruit are popular natural sweeteners that are recognized as safe alternatives. “Stevia is derived from the leaves of the rebaudiana plant and is calorie-free. Monk fruit extract, derived from monk fruit, is also calorie-free and known for its intense sweetness. Both sweeteners are considered safe, with minimal impact on  sugar levels,” says Shah. Plus, they don’t have the potential concerns associated with some artificial sweeteners. However, individual preferences and sensitivities may vary, so it is advisable to take in moderation and consult a healthcare professional if necessary.