Sucralose is an artificial sweetener commonly known by its brand name, Splenda. You’ll often find it listed as sucralose on food labels or as Splenda in marketing.
It’s widely used in products targeted for weight loss, diabetes management, and general health benefits due to its sugar-like taste and non-caloric nature.
But, when it comes to sucralose and diabetes, is it safe or is sucralose bad for you?
Let’s explore its effects, safety profile, and the latest research findings.
What Happens to Sucralose in the Body?
Most research suggests that sucralose passes through the body largely unmetabolized. The amount of absorption varies between individuals, but studies have shown that approximately 78% of sucralose consumed is excreted in the feces, while about 15% is absorbed and later eliminated through urine.
It’s interesting though, because while the majority of research suggests that sucralose does not accumulate in the body over time, more recent studies challenge this notion, highlighting potential long-term impacts that warrant closer scrutiny.
Some studies have demonstrated that small amounts of sucralose could remain in body tissues, raising questions about its cumulative effects on health, particularly with regular, long-term use.
This new data suggests we need more studies to clarify how sucralose interacts with human physiology over extended periods, as majority of safety studies have been conducted in animals or cells in a lab.
Is Sucralose Bad for Diabetics?
Sucralose has been extensively studied for safety and toxicity. Regulatory bodies, including the U.S. Food and Drug Administration (FDA) and European Food Safety Authority (EFSA), have deemed it safe for human consumption, even for children and pregnant women.
However, some studies raise concerns about its potential effects:
- Gut Microbiota: A systematic review revealed that sucralose might disrupt gut microbiota composition, which may lead to elevations in blood sugar levels. Alterations in gut microbiota have also been linked to inflammation, weight gain and metabolic syndrome in animal studies, although human studies are still limited.
- Intestinal Permeability: Another concern is the effect of sucralose on intestinal permeability or “leaky gut.” Research has suggested that sucralose might increase gut permeability, affecting gut health and potentially triggering systemic inflammation.
- Headaches and Migraines: Some individuals report headaches or migraines after consuming sucralose, although this appears to vary widely among people.
- Increased Risk of Type 2 Diabetes: Studies have suggested that consumption of sucralose and other artificial sweeteners like aspartame, saccharin and ace-k, may increase risk of being diagnosed with type 2 diabetes, which is something people with prediabetes or obesity need to consider.
- Increased Insulin Resistance: Some studies have found that sucralose and other artificial sweeteners may increase insulin resistance, which is not good, as we want you to be more insulin sensitive, not less.
- Weight Gain and Metabolic Syndrome: While sucralose itself contains no calories, research indicates that its long-term use might paradoxically contribute to weight gain.
These controversial studies are often met with high opposition from Splenda, which is no surprise considering sucralose is contained in more than 4000 products. This means there would be massive ramifications to the food industry and this company’s bottom line if this sweetener were removed from production, much like aspartame.
But, of course, while some negative associations with sucralose have been found, we need to consider that many studies are subject to flaws and among the research available.
The overwhelming majority of studies conclude that sucralose is safe when consumed within recommended daily intake limits. And according to research, most people consume well below the recommended intake.
Sucralose and Blood Glucose: What Does the Evidence Say?
Sucralose has long been considered safe for people with diabetes, as most clinical trials show minimal to no impact on blood glucose or insulin levels, and this does suggest that it is safe for diabetics. However, emerging research has identified potential exceptions.
Altered Glycemic Response: Research has revealed that sucralose could affect blood sugar regulation in specific populations, such as insulin-sensitive individuals with obesity.
Most studies done with sucralose do not exclude people who regularly consume sucralose and so researchers proposed that regular consumption has an overall effect on glucose metabolism that may blunt the effects of sucralose intake. So, they took insulin resistant people with obesity who did not use sucralose and put them through a study.
The researchers observed that participants had:
- Higher peak blood glucose after sucralose intake
- Higher peak insulin levels after sucralose intake
- Higher C reactive protein (a pro-inflammatory marker) after sucralose intake
- Decreased insulin clearance from consuming sucralose
These findings suggest that sucralose may interfere with glucose metabolism, particularly in individuals who are not regular consumers of artificial sweeteners.
Other studies have supported these results, showing that sucralose can modify glucose and insulin dynamics depending on prior exposure and individual metabolic health.
Is Sucralose “Good” for Diabetics?
Shanker et al. 2013 stated:
“Although the FDA and most published (especially industry-funded) studies endorse the safety of these additives, there is a lack of conclusive evidence-based research to discourage or to encourage their use.”
“It is also largely misunderstood how artificial sweeteners effect energy consumption, appetite, satiety, and hormones like insulin, glucose, leptin, and cortisol.”
Fast forward to now, we tend to agree with these statements – there is still a lack of conclusive evidence and a lot we still don’t know.
But that’s not helpful to you, so here’s some general guidelines around sucralose:
- For Diabetes Management: Sucralose remains a useful sugar substitute for many people with diabetes, as it can reduce overall sugar intake. However, some people may experience blood sugar fluctuations, making it important to monitor individual responses.
- For Gut Health: If maintaining a healthy gut microbiome is a priority, reducing sucralose consumption may be prudent, particularly given its potential impact on gut bacteria.
- For General Health: While sucralose is generally safe, its long-term effects are still not fully understood. Moderation is key, and natural alternatives like stevia, allulose or monk fruit may be safe sweeteners for diabetes, without negative consequences noted in research.
Final Thoughts
The large majority of research gives sucralose a big tick of approval for safety, so much so that it has been given the tick of approval for the entire population including pregnant women and children as well.
However, emerging research highlights potential drawbacks, including effects on gut health, blood sugar metabolism, and long-term health outcomes, including potential weight gain.
Keep in mind that some people with diabetes still get high blood glucose from consuming artificial sweeteners like aspartame and sucralose, not all, but some.
Out of all the artificial sweeteners, sucralose is definitely the best one to choose. If you find a product that contains aspartame and one that contains sucralose, choose the one with sucralose because you’d definitely be choosing a healthier option. If you can find a product with stevia, monk fruit or allulose, these will be an even better choice again.
As science evolves, we’ll stay informed about the latest research to help keep you on top of what’s what so you can make the best choices for your health!
Make sure you grab a copy of our recommended food list while you’re here, it will help you with the best foods to eat.
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