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Frequent indulgences, especially of sweets, can have a negative impact on your ketosis levels and hinder your keto diet efforts.
Because of this, many people rely on artificial sweeteners such as sucralose to sweeten their foods and drinks.
Sucralose is claimed to be keto-friendly because it lacks calories and carbs, but many question its benefits.
Does sucralose kick you out of ketosis?
Find out if there are any health benefits of sucralose and if sucralose is keto-friendly. We also explore the best keto-friendly sweeteners you can try!
What is Sucralose?
Sucralose is a no-calorie and no-carb sweetener made from sugar in a multi-step chemical process.
Made from table sugar, it is formulated using chlorine atoms instead of hydrogen-oxygen groups.
Even if sucralose provides sweetness since it is made from table sugar, the way it is structured hinders enzymes in your stomach from breaking it down.
About 85% of the sucralose you ingest is not absorbed for energy by the body. The remaining amount that does get absorbed is excreted right away through urine.
This means that sucralose doesn’t contribute any calories, proteins, fat, fiber, or carbs to your body.
Discovered in 1976, sucralose is used in both cooking and baking. It’s also added to thousands of food products worldwide.
It comes in granulated and liquid forms. Maple flavored syrups often contain sucralose as well.
Is Sucralose Sugar?
Even though sucralose is made from table sugar, it is not sugar.
Three hydrogen-oxygen groups on a sucrose molecule are replaced with three chlorine atoms which result in a sweetener that is 600 times sweeter than sugar without the bitter aftertaste.
Like other no- and low-calorie sweeteners, you only need a small amount of sucralose to achieve the sweetness of sugar.
Health Benefits of Sucralose
Sucralose has no nutritional benefits, but people continue using it in hopes of losing weight and lowering their blood glucose.
For instance, it is a good replacement for sugar at a very cheap cost. It provides more sweetness without the added calories and at a lower cost.
Sucralose also has no bitter aftertaste since it is made from sugar.
Sucralose is also safe for children, pregnant women, and breastfeeding women with no adverse effects.
It’s also a convenient sugar replacement as it measures the same with a 1:1 ratio.
Sucralose Health Risks
As mentioned, sucralose has no health benefits aside from the zero-calorie sweetener option.
But it has various health risks.
Sucralose may pose health risks despite the 100 safety studies saying that it is safe. Even the Food and Drug Administration approved its use in foods and beverages.
The FDA also stated that an acceptable daily intake for sucralose is 5 milligrams per kilogram of body weight.
Nevertheless, here are some reasons to avoid sucralose.
Dangerous When Exposed to High Heat
At high temperatures, sucralose breaks down and interacts with other ingredients.
Heating sucralose with glycerol produces substances called chloropropanols which can cause cancer.
It is best to use other types of sweeteners instead of sucralose when baking at a temperature above 350°F.
Sucralose Affects Gut Health
The good bacteria in your gut are interrupted when you consume sucralose. These friendly bacteria may fail to improve your digestion and immune function.
In a rat study, it was found that sucralose reduced beneficial bacteria named lactic acid and bifidobacteria.
This claim is still questionable as it lacks any human studies.
Check out this video for more on how sucralose can damage the gut.
Does Sucralose Help With Weight Loss?
Replacing table sugar with sucralose can play a role in weight loss.
In a study by the National Weight Control Registry members, over 50% of the respondents regularly consume low-calorie beverages.
78 percent of those felt that doing so helped control their calorie intake.
However, this is not always the case since sucralose may increase your cravings.
Is Sucralose Keto-Friendly?
Technically yes – but …
Because sucralose offers no calories and carbs, then it is good for the keto diet where you’re limiting your carb and sugar intake.
But the keto diet should also be healthy. Just because it is low-carb doesn’t mean it is good for you.
Fast foods, lab-made chemicals, and other low-quality foods should not be your choices in the diet. You should make healthy whole foods the predominant part of any diet.
Here are other reasons to avoid sucralose on the keto diet.
Raises Blood Sugar
Splenda, the trade name for sucralose, passes through your body unabsorbed. However, it can alter your blood glucose levels.
This could be a result of the other ingredients in Splenda, which are maltodextrin and dextrose.
Sucralose won’t kick you out of ketosis as it has no carbs or calories. But it can increase your appetite.
Sucralose is usually added to your smoothies, coffees, protein bars, and other treats.
Thinking that these snacks or drinks are low-carb can lead you to eat more calories than recommended and go beyond your daily carb intake.
Aside from compensatory eating, sugar substitutes also increase your appetite.
What Is the Best Keto Sweetener?
It’s normal to crave sugar when you’re in ketosis.
But you don’t have to stick to sucralose to limit your carb intake.
Look for these keto sweeteners which are not only low-carb but also nutritious!
Stevia is a common keto sweetener that is 150 times sweeter than table sugar.
Primarily grown in Brazil, Paraguay, Japan, and China, it has no impact on your blood sugar and is also full of minerals.
Stevia has a unique aftertaste, so a lot less is required when using it.
This natural sweetener has eight glycosides which are sweet components isolated and purified from the leaves of stevia.
Monk fruit is a natural sweetener extracted from the monk fruit. It derives its sweetness from mogrosides.
Used for many years in Asia, monk fruit contains no calories and is 200 times sweeter than table sugar.
Unlike most non-nutritive sweeteners, monk fruit has no known side effects like gas, bloating, or allergic reactions.
Erythritol is the most used sweetener in keto cooking and baking as it is safe at high temperatures, unlike sucralose.
It is a sugar alcohol that occurs naturally in fruits from fermentation
Although there is a distinct taste in this sweetener, its difference with table sugar is not obvious.
Is Splenda The Same as Sucralose?
No. Splenda is a popular brand name for a sucralose-based sweetener.
Splenda is not pure sucralose. Hence, it is not purely zero-calorie.
Splenda contains bulking agents such as maltodextrin and dextrose which are fillers, sweeteners, and binders.
Find out whether Splenda is keto-friendly or not here.
Can I Have Dessert on the Keto Diet?
You can surely enjoy keto desserts using keto sweeteners like stevia, erythritol, and monk fruit.
You may be tempted to use sucralose but remember that it poses health risks!
How Do I Test My Ketone Levels?
We have an article all about ketone level testing methods, but the three main ways to test your ketone levels are through your urine, breath, or blood.
You should test yourself at least once a day to make sure you’re still in ketosis. This allows you to adjust your diet to compensate.
So, Does Sucralose Kick You Out of Ketosis?
Because sucralose has no carbs and calories, then it won’t kick you out of ketosis.
However, its ability to increase your sugar cravings may knock you out of ketosis if you don’t pay attention to what you are eating.
Knowing that your food also contains a no-calorie sweetener may cause you to eat too much.
Instead of sucralose, opt for healthy and keto-friendly sweeteners like stevia, erythritol, and monk fruit.
Find out more about sugar and how it affects ketosis.