Natural Splenda On Keto: Friend Or Foe?

The artificial sweetener Splenda is a highly controversial topic among those on the keto diet. While it is keto-friendly in that it won't impact ketosis, it does contain maltodextrin and other dangerous substances that raise blood sugar and insulin levels, and may trigger inflammation. There are also concerns about the safety of cooking with Splenda, as it may produce harmful byproducts when exposed to high temperatures. As such, it is generally recommended to opt for natural sweeteners like stevia and monk fruit instead.

Splenda's effect on gut bacteria

Splenda is the commercial brand name for sucralose, an artificial sweetener made from table sugar. Sucralose is about 600 times sweeter than sucrose (table sugar). Sucralose is poorly absorbed and undergoes little metabolism, with more than 85% of the consumed sucralose reaching the colon.

The effect of sucralose on the gut microbiome in humans has not yet been studied extensively, but the effects in mice are concerning. In one study, researchers fed rats sucralose for six months at a dose equal to the human acceptable daily intake. The sucralose-fed rats not only had altered microbiomes but also showed signs of chronic liver inflammation. In another study, 12 weeks of Splenda consumption lowered levels of lactic acid bacteria and bifidobacteria (both known to be beneficial) in the rodent gut. Sucralose is also bacteriostatic, meaning it inhibits the growth of certain bacteria.

Some studies have found that sucralose has no effect on the gut microbiome. One such study, which involved giving 46 subjects a placebo, saccharin, lactisole, or saccharin with lactisole twice daily for two weeks, found that saccharin supplementation did not change the gut microbiome. Another study, which involved giving 34 healthy men a placebo or 780 mg of sucralose per day for one week, found that sucralose did not modify the gut microbiome.

The link between Splenda and weight gain

Splenda is the commercial brand name for sucralose, an artificial sweetener made from table sugar. Sucralose is about 600 times sweeter than sucrose (table sugar). It is often assumed to be a zero-calorie sweetener, but this is not entirely accurate. While sucralose itself cannot be metabolised by the body, Splenda also contains dextrose and maltodextrin, which are sugars.

The relationship between Splenda and weight gain is confusing. Some studies have found that people who use Splenda tend to have higher body weights than those who don't. However, other studies have found no link between Splenda and weight gain.

There are several possible reasons why Splenda may cause weight gain:

• Increasing the rate of intestinal glucose absorption
• Signalling beta cells in the pancreas to produce insulin
• Altering sweet taste receptors in the gut, which may increase sweet cravings
• People who use Splenda may eat more to compensate for the fact that they are not getting any calories from their sugar-free foods or drinks

The effect of Splenda on the gut microbiome

The effect of Splenda on the gut microbiome in humans has not yet been extensively studied. However, studies in rodents have shown that Splenda can alter the gut microbiome, leading to a decrease in beneficial bacteria and signs of chronic liver inflammation.

The effect of Splenda on blood glucose and insulin levels

Splenda may increase blood glucose and insulin levels, even though sucralose is considered "metabolically inactive". This is because Splenda contains dextrose and maltodextrin, which have a high glycemic index. Splenda has also been found to reduce insulin sensitivity in both diabetic and non-diabetic individuals.

While Splenda is technically keto-friendly, it may not be the best option for a healthy keto diet. There are other natural, sugar-free sweeteners such as stevia and monk fruit that are both keto-friendly and safe to use.

The safety of cooking with Splenda

The safety profile of cooking with Splenda, or sucralose, is a highly debated topic. While Splenda is generally considered safe for consumption and suitable for cooking and baking due to its heat resistance, recent studies have raised concerns about its potential health risks.

Splenda is a popular artificial sweetener that is approximately 600 times sweeter than sugar. It has been approved for general use as a sugar substitute and is often used in baked goods, beverages, frozen desserts, and diet foods. One of the advantages of using Splenda in baking is its stability at high temperatures, with the US Food and Drug Administration (FDA) stating that it is heat stable up to temperatures of 450 °F (232 °C). This makes it a favored sugar alternative in many recipes as it does not lose its sweetness when heated.

However, there are growing concerns about the potential health effects of cooking with Splenda. One study found that heating Splenda with glycerol, a compound found in fat molecules, produced harmful substances called chloropropanols, which may increase the risk of cancer. Additionally, there are studies indicating that ingested sucralose has been linked to altered intestinal microbe levels in mice, and it is believed that cooking with sucralose may produce toxic compounds. Human and rodent studies also suggest that sucralose might alter glucose and insulin levels in the blood, contrary to the idea that the compound is biologically inert.

While Splenda is generally recognized as safe by regulatory authorities, the long-term health effects of consuming it, especially when heated, are not fully understood. Some people may prefer to choose other natural sweeteners when cooking or baking, such as stevia or monk fruit, which are also suitable for keto diets. These alternatives are not only heat stable but also offer potential health benefits, such as improving blood sugar control and reducing inflammation.

The effect of Splenda on insulin sensitivity

Splenda is the commercial brand name for sucralose, an artificial sweetener made from table sugar. Sucralose is about 600 times sweeter than sucrose (table sugar). To make sucralose, chlorine is added to sugar (sucrose) molecules using a chemical process. This way, the sugar cannot cross into the bloodstream and therefore should not cause a rise in blood sugar levels, at least in theory.

Splenda is sold as a zero-calorie sweetener. However, this is not entirely accurate. The sweetness in commercially available Splenda powder is attributed to sucralose, which is indeed a zero-calorie zero-carb sweetener. However, the bulk of commercial Splenda is made up of dextrose and maltodextrin. In other words, the maker of Splenda combines dextrose and maltodextrin powder with sucralose to give it the equivalent volume of table sugar.

Dextrose is another word for glucose, which is the simplest carbohydrate, meaning it’s absorbed into the bloodstream without needing any additional breakdown during digestion. Maltodextrin is a form of carbohydrate that has a glycemic index higher than that of glucose. The glucose and maltodextrin in Splenda contribute about 3.4 kcal per serving.

While sucralose is likely not absorbed in the gut, it may still trigger an increase in blood sugar and insulin levels. A 2018 study showed that sucralose, although considered “metabolically inactive,” has an effect on blood glucose and insulin levels. Scientists believe that sucralose increases insulin production by triggering the release of the hormone glucagon-like-peptide 1 (GLP-1).

Some studies have found conflicting results showing that sucralose has no effect on GLP-1 production and therefore does not affect insulin levels. However, an often ignored but crucial effect of sucralose is its effect on insulin sensitivity. Sucralose has been noted to reduce insulin sensitivity in both diabetic and non-diabetic individuals.

The effect of Splenda on the gut microbiome

The effect of sucralose on the gut microbiome in humans has not yet been studied extensively, but the effects in mice are concerning. In one study, researchers fed rats sucralose for six months at a dose equal to the human acceptable daily intake. The sucralose-fed rats not only had altered microbiomes but also showed signs of chronic liver inflammation. In another study, 12 weeks of Splenda consumption lowered levels of lactic acid bacteria and bifidobacteria (both known to be beneficial) in the rodent gut. Finally, sucralose is bacteriostatic, meaning it also inhibits the growth of certain bacteria.

Splenda encourages customers to cook and bake with their products. This may pose some risk to consumers as the effects of heat on Splenda under different conditions are not fully understood. The FDA states that sucralose is heat stable up to temperatures of 450 0F or 232 0C. This only applies when Splenda is heated alone, which is rarely the case in cooking. This study found that in the presence of glycerols (a component of fats), heating sucralose yields potentially cancerous chemicals known as chloropropanols.

The potential carcinogenic effects of Splenda

Splenda, or sucralose, is a highly controversial sweetener. While it is keto-friendly, it contains other substances that may negatively impact health. There are concerns about the potential carcinogenic effects of Splenda, with studies showing mixed results. Here is an overview of the potential carcinogenic effects of Splenda:

Studies on animals

A 2016 Italian study found that male mice exposed to high doses of sucralose had an increased risk of developing leukemia and other blood cancers. However, a follow-up study by the manufacturer failed to show this association. It is important to note that the mice in the study were given sucralose in doses equivalent to four times the recommended daily intake for humans, and such high doses are not typically consumed by humans.

Human studies

A 2023 study by researchers from North Carolina State University and the University of North Carolina at Chapel Hill found that sucralose-6-acetate, a chemical found in artificial sweeteners, is genotoxic and could lead to DNA damage. They exposed human gut tissues to sucralose and found that it caused leaky gut and damage to the gut lining. Additionally, they observed an increase in gene activity linked to oxidative stress, inflammation, and carcinogenicity. However, it is important to note that this was an in vitro study, and further research is needed to understand the broader impact on human health.

Recommendations from healthcare professionals

Healthcare professionals generally recommend that individuals with a sweet tooth opt for natural alternatives such as erythritol, fruit, 100% juice, monk fruit sweetener, or stevia. These alternatives are considered safer and may provide additional health benefits.

Overall conclusion

While there is some evidence suggesting potential carcinogenic effects of Splenda, particularly in animal studies, the research is inconclusive, and further studies are needed. The regulatory committees and food authorities have approved the use of sucralose in consumer products, but some researchers and healthcare professionals advise caution and recommend natural alternatives.

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