Sucralose
Sucralose is ubiquitous throughout the food and beverage industry. It tastes sweet all while providing no calories and no glycemic index. These unique properties make it a common ingredient found in most low sugar/low calorie products.
Sucralose was discovered in 1976 by scientists from Tate and Lyle. After a researcher mis-interpreted the request of “testing” the new molecule with “tasting”, it was found that it was extremely sweet. After many studies on its use and safety, scientists found that it could be marketed as a sugar-alternative. The brand, Splenda, was formed and it exploded in popularity in the United States after the FDA approved sucralose for use as a general all-purpose sweetener in 1999.
Sucralose is 600 times sweeter than sugar. So, in order for it to be available for direct-to-consumer use, ingredients need to be added to it in order to “dilute” the potency. Splenda is actually a combination of maltodextrin, dextrose, and sucralose. Current animal-based research has shown that Splenda--not necessarily sucralose itself-- might encourage the growth of bad bacteria in the gut causing inflammation in the body. (Human-based research has yet to prove this.) Additionally, current research has shown that Splenda (once again, not sucralose itself) might raise blood sugar. The dextrose and maltodextrin that are added to Splenda have a high glycemic index. These studies did not prove whether the dextrose and maltodextrin that is added to Splenda does this or if it is directly related to sucralose itself. In 2022 the World Health Organization (WHO) came out with a report that showed that a combination of sucralose with another simple carbohydrate (like maltodextrin) “impairs insulin sensitivity…and disrupts brain-gut regulation of glucose metabolism”.1
One of the main marketed benefits of sucralose is its ability to help people lose weight. The sweetness of sucralose allows people to reduce their sugar intake while still satiating their sweet tooth. The studies on this benefit are mixed. Most studies support this, however, the weight loss is barely significant (1-2 pounds). Other (smaller) studies show no weight loss. The 2022 WHO report stated that non-nutritive sweeteners like sucralose may help individuals lose weight in the short term, but they do not help individuals keep weight off in the long term.
Before approving any ingredient for use in food and beverage products, the FDA does thorough studies on its safety and use. The acceptable daily limit of sucralose at 5 milligrams/kilogram/day. For a 150-pound person, this would be 340 milligrams per day. A typical beverage has a range of 20-100 milligrams of sucralose (not Splenda), which is well below the FDA acceptable limit. There is no current research, to the author’s knowledge, that suggests that sucralose itself that is consumed within the FDA acceptable range has any negative side effects. As many studies have shown, sucralose is a great way to satiate sweet cravings without increasing sugar intake.
Are you skeptical to sucralose? If so, what causes you to avoid it?
Rios-Leyvraz M, Montez J. “Health effects of the use of non-sugar sweeteners: a systematic review and meta-analysis.” Geneva: World Health Organization; 2022