Sucralose: Benefits, Side Effects & Dosage
What is Sucralose? Ordinary sugar has become the bane of modern society, causing no end of health
problems. Rotten teeth? That’s just the beginning. Sugar increases the risk of developing serious illnesses such as obesity, diabetes and cancer. But very few of us are willing to give up dessert for the rest of our life. We need a safe alternative, and sucralose may be the answer.
Widely used in a variety of beverages and food products, sucralose is a safe alternative sweeter, particularly for diabetics since it does not affect insulin levels and has better stability and taste qualities than other sweeteners. You may find it in many dairy products, snack foods, beverages, nutritional products and dietary supplements.
Forms of Sucralose The popular sugar alternative known as Splenda is made from sucralose and can be used for baking, cooking and canning because it contains a stabilizing agent called maltodextrin, which raises the calorie count to 3.36 calories per gram. It is a great lowcalorie option. In fact, in comparison to sugar, only a very tiny amount of sucralose is necessary to sweeten your food (x).
Benefits of Sucralose Zero-Calorie Sweetness The Food and Drug Administration (FDA) approved sucralose in 1998 (x). It is nonnutritive because it does not provide any calories or macronutrients (fats, proteins,
carbs). The bonus of sucralose’s zero-calorie sweetness is that while it has a sweet taste, the body does not recognize it as sugar or carbohydrate, so it passes through undigested (x).
The most significant benefit of sucralose is that although it comes from regular sugar, it has none of the adverse health effects of sugar.
Great Alternative to Sugar Sucralose can be an excellent alternative for those looking to reduce their sugar and calorie consumption. Sucralose also has a long shelf-life, and the product remains sweet even with extended storage. The sweetener is also heat-stable and is a common ingredient in baking and canning. Because sucralose does not promote the growth of bacteria in the mouth, it does not contribute to tooth decay (x).
As a reaction to skyrocketing obesity rates, the keto diet has become popular. Keto involves eating low-carb foods, so sugar is the first thing to go. On a positive note, sucralose is not metabolized by the body, is calorie-free and safe to use while following a keto diet.
Dental Health Nine out of 10 people over the age of 40 have some form of tooth decay. Many people know that sugar is bad for the teeth, but it isn’t the sugar itself that is bad. Certain bacteria that live in the mouth feed off the sugar. Bacteria need to eat just like every
other living thing, and one of their favorite foods is sugar. Some bacteria are helpful, but others cause harm when they produce an acid that eats through your teeth and gums. Sucralose, however, does not promote the growth of bacteria in the mouth (x).
Side Effects of Sucralose Side effects can include bloating, diarrhea and flatulence, but they are generally mild and quite common. When consumed in large amounts, sucralose may have a laxative effect. Some research suggests that eating high levels of sucralose can harm gut bacteria and potentially reduce the absorption of certain medications (x).
Pregnant women should avoid sucralose supplements. If you are pregnant or planning to become pregnant, consult with a doctor before adding this supplement to your health regimen.
Sugar vs. Sucralose and Other Sweeteners Sugar We can all appreciate sugar’s sweet taste. However, consuming sugar has many adverse health effects. The American Heart Association recommends consuming no more than 50 grams or about 10 teaspoons of sugar each day (x). In fact, when refined sugar is added to processed foods, it increases the caloric consumption. Sugar is potentially more addictive than cocaine, and excessive sugar consumption affects our physical and mental health and our behavior. In other words, obesity, depression, diabetes, cancer, allergies and other conditions are all linked to sugar consumption.
Stevia As a no-calorie sweetener, Stevia is much sweeter than table sugar. When Stevia is used in recipes that require cooking, much less is required due the intensity of its sweetness (x). Moreover, it is suitable for a keto diet because it contains less than five grams of carbohydrates and is not metabolized by the body.
Acesulfame Potassium (Sweet One) You have probably had Acesulfame potassium since it can be found in candy, frozen desserts, alcoholic beverages and many other products around the world. You can find it under the brand names of Sweet One and Sunett. Acesulfame potassium is not metabolized or stored in the body. In other words, after it is consumed, the body absorbs it and it is quickly excreted (x).
Aspartame (Equal) Aspartame is actually approved by the FDA, the World Health Organization and other health-related organizations. You can find aspartame in Equal and Nutrasweet. At only four calories per gram it is 200 times sweeter than sugar. It is a very common ingredient in diet soda, sugar-free ice cream, yogurt and other sugarless products. Aspartame has been known to cause headaches, dizziness, changes in mood and skin reactions (x).
Sugar Alcohols These are commonly used to sweeten sugar-free candies, sugarless gum, jellies and
preserves. Sugar alcohols share a chemical structure that is quite similar to sugar. They actually activate the sweet taste buds on your tongue. They are sweeteners like sorbitol, mannitol, malitol and xylitol. Consuming sugar alcohols will not cause intoxication. On the positive side, they are a good choice for diabetics who want to occasionally enjoy sweets made with sugar alcohols because they cause a lower glycemic response than sugar. More importantly, there are no adverse effects on health when taking it (x).
Saccharin (Sweet ‘n Low) Widely used in fruit juices, chewing gum, toothpaste and pharmaceuticals, saccharin is sold under the brand name Sweet’n low. It is 300 times sweeter than sugar, has zero calories and does not cause tooth decay. Most importantly, saccharin is generally safe to consume in moderation (x).
Xylitol Xylitol is present in many candies, mints and chewing gums because the level of sweetness it provides is comparable with that of table sugar. It is an excellent sugar substitute for people with diabetes because it will not cause a rise in blood glucose or insulin levels in the body. More importantly (x), the use of xylitol may actually reduce cavities and fight tooth decay (x).
Sucralose Dosage The acceptable daily intake for sucralose powder is reasonably high. A serving size of
30 mg is optimal when taking sucralose. Of course, it is best to discuss taking it with a physician before adding it to your regimen.
The Bottom Line Life would not be as sweet without a few treats in it, but the consequences of consuming sugar are too high a price to pay. Because sugar plays a role in the texture, structure and flavor of food, a small amount of sucralose could be the remedy to satisfying your sweet tooth. In fact, sucralose is 600 times sweeter than table sugar and has virtually no calories. As a popular sweetener, it is often present in a broad range of foods, beverages, low-calorie fruit drinks, baked goods and syrups. On the positive side, it may curb your cravings, help you manage your weight and blood sugar levels without making you feel deprived.