Saccharin On Keto: Is It A Safe Sweetener?

The keto diet involves cutting back on high-carb foods and reducing sugar consumption. This can make it challenging to sweeten food and drinks. However, there are low-carb sweeteners that can be enjoyed, such as saccharin.

Saccharin is a zero-carb, zero-calorie sugar alternative that is 300–400 times sweeter than sugar. It has no effect on blood sugar levels, making it keto-friendly. However, it has been linked to gut health problems and a bitter or metallic taste, so natural sweeteners like stevia or monk fruit are often preferred.

Saccharin's safety profile

Saccharin is a synthetic sweetener that was first discovered in 1878, making it the oldest artificial sweetener. Marketed under brand names such as Sweet'N Low and Sugar Twin, it is well-known for its bitter aftertaste.

Saccharin has a chequered safety history. In the early 1970s, the FDA attempted to ban saccharin due to studies showing that a high percentage of rodents exposed to extremely large doses developed bladder cancer. However, this association was never found in humans. Overall, research on saccharin's health effects is mixed, with some studies suggesting it may negatively impact gut and metabolic health in some individuals. Critics have questioned the relevance of these studies to humans, noting that the doses consumed by rats before experiencing negative health impacts would be equivalent to a human drinking 800 sodas per day.

Further studies, including over 30 human trials, found no links between saccharin and cancer. As a result, the FDA has since deemed saccharin safe for consumption. It is now generally recognised as safe by the FDA and has been designated "Generally Recognised as Safe (GRAS)" by the organisation.

Despite this, some people choose to avoid saccharin due to its association with negative health effects in some studies and its bitter aftertaste. Other keto-friendly sweeteners such as stevia, monk fruit, and erythritol are often recommended as alternatives.

Saccharin's impact on gut health

Saccharin is a zero-calorie, zero-carb sugar alternative that is about 300 times sweeter than sugar and has no effect on blood sugar levels. It is considered keto-friendly but has a bitter or metallic taste, which is why many people on keto diets opt for natural sweeteners instead.

Saccharin has been linked to gut health problems when consumed regularly. A 2014 study found that artificial sweeteners, including saccharin, induce glucose intolerance by altering the gut microbiota. The study also found that the effects of saccharin were dependent on the basal gut microbiota of the participants. Another study found that saccharin can inhibit the growth of certain bacteria, including Lactobacillus and Escherichia coli.

However, other studies have found no significant effect of saccharin on the gut microbiota. A 2021 study found that short-term saccharin consumption at maximum acceptable levels did not alter the gut microbiota or induce glucose intolerance in healthy humans and mice. The study also found no effect on the gut microbiota in mice fed a high dose of saccharin.

Saccharin's effect on blood sugar

Saccharin is a zero-calorie, zero-carb, artificial sweetener that is keto-friendly. It is about 300 to 400 times sweeter than sugar and has no effect on blood sugar levels. This means that it will not kick you out of ketosis.

However, despite having no effect on blood sugar levels, saccharin has been found to increase fasting blood glucose in rats. In a study comparing the effects of saccharin and a high-fructose diet, both increased fasting blood glucose levels to a similar extent. However, only the high-fructose diet increased insulin secretion, triglyceride levels, and the HOMA-IR index, indicating that it induced insulin resistance.

Saccharin is generally considered safe for human consumption and has been approved by the FDA. However, some people choose to avoid it due to concerns about potential negative health effects, such as gut health problems. There are also natural keto-friendly sweeteners available, such as stevia or monk fruit, which are preferred by some people following a keto diet.

Saccharin's taste

Saccharin is a non-nutritive artificial sweetener that is around 300-500 times sweeter than regular sugar. It is often used as a sugar substitute because it does not contain any calories or carbs.

Saccharin has a bitter or metallic aftertaste, especially at high concentrations. This is why it is often mixed with other low- or zero-calorie sweeteners such as aspartame. Blends of saccharin with other sweeteners are used to compensate for each sweetener's weaknesses and faults. For example, a 10:1 cyclamate-saccharin blend is common in countries where both sweeteners are legal; in this blend, each sweetener masks the other's off-taste.

Saccharin is stable at high temperatures and can be used to replace sugar in baking recipes. It is also safe to consume after years of storage. In addition to carbonated diet drinks, saccharin is used to sweeten low-calorie candies, jams, jellies, cookies, and medicines. It can also be used as a table sweetener, sprinkled onto food such as cereal or fruit, or as a sugar substitute in coffee or when baking.

Natural vs artificial sweeteners

Artificial sweeteners are synthetic sugar substitutes. They are zero-calorie, zero-carb substances that are much sweeter than regular sugar. They include aspartame, saccharin, and sucralose. Artificial sweeteners are often found in "sugar-free" products like sodas and low-calorie desserts and foods. They can be consumed in moderation but may lead to gut health problems if consumed regularly.

Natural sweeteners include honey, agave nectar, maple syrup, and other forms of sugar that are considered more natural or unprocessed than table sugar. They are also broken down into glucose and fructose during digestion, so there is no scientific evidence that they are any better for you than table sugar. Stevia, a plant-based sweetener, is also considered a natural sweetener, but it is highly processed and often cut with fillers or other sugar substitutes.

While both types of sweeteners can be consumed in moderation, artificial sweeteners are generally considered unhealthy and should be avoided on keto. Saccharin, for example, was linked to bladder cancer in a 1970s study, and although this has been disputed, it may still lead to gut health issues. Natural sweeteners like stevia and monk fruit are considered better alternatives for keto as they are safe, have little to no effect on blood sugar levels, and may even have positive health impacts.

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