Sucralose

Sucralose

Sucralose

What is it:

Sucralose is a zero-calorie artificial sweetener that is commonly used in reduced-calorie packaged goods and drinks and is sold under the brand name Splenda. It is about 600 times sweeter than sugar and so it is used in much smaller amounts to match the sweetness of sugar. Splenda is made by taking a sucrose (sugar) molecule and swapping out three hydroxyl groups with three chlorine atoms. This causes the intestinal tract to be unable to absorb the majority of it and use it for energy.

Rating:

While some research has suggested that sucralose is safely consumed at the accepted daily intake set by regulatory agencies and that it has no impact on glucose metabolism and insulin sensitivity, other research has shown that it may in fact decrease insulin sensitivity. Sucralose may also negatively affect the bacterial composition of the microbiome and can be difficult for many people to digest, leading to gastrointestinal discomfort. When used for cooking or baking at high temperatures, compounds called chloropropanols can be produced, which are potentially toxic.

Resources:

  1. Health concerns of sucralose (review of human and animals studies) 
  2. Sucralose has no effect on insulin sensitivity in healthy adults (randomized, double-blinded, crossover clinical trial)
  3. Sucralose may decrease insulin sensitivity in healthy adults (randomized controlled trial)
  4. Long term sucralose consumption can affect glucose metabolism in healthy adults (randomized, double blind, controlled trial)
  5. Long term sucralose consumption induces gut dysbiosis and altered glucose metabolism in healthy adults (randomized clinical trial) 
  6. The safety of sucralose (review) 
  7. Heating sucralose may result in toxic compounds  
  8. Mechanisms for how non-nutritive sweeteners may affect metabolic factors

How we rate ingredients

Health is like a bank account, certain ingredients make a deposit into your health bank, meaning they add to
your health. Certain ingredients withdraw from your health bank. We want health promoting ingredients in our diet. To keep things simple, we rate ingredients on a green, yellow, red scale:

Clean

It is naturally occurring in food and has no harmful effects on the body. It is real food. It is health promoting.

Caution

It goes into one or more of the below categories

  • It is not naturally occurring in food but doesn’t have data showing it has a harmful effect on the body (additives like Gellan Gum)
  • It is naturally occurring but can have some harmful effects on the body (added sugars, oils, gums etc.)

We Avoid

It is known to have a harmful effect on the body (ex. All food colorings, Natural Flavors, MSG, Potassium bromate, aspartame, artificial flavors)

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