Spenda Vs Sugar: Which Sweetener Is Keto-Friendly?

Sugar is a big no-no on the keto diet, so what about Splenda? Well, it's complicated. Splenda is made from sucralose, which is derived from table sugar but is 600 times sweeter. This means you only need a tiny amount to sweeten your food or drink, and it contains almost no calories or carbohydrates. However, the bulk of commercial Splenda is made up of dextrose and maltodextrin, which are types of carbohydrates that can cause a rise in blood sugar and insulin levels. So, while you can technically consume Splenda in small quantities on keto, it's not recommended as part of a healthy keto diet. There are other natural sweeteners like stevia, monk fruit and erythritol that are better options for keto dieters.

Sucralose is 600 times sweeter than sugar

Sucralose, the sweetener marketed as Splenda, is 600 times sweeter than regular table sugar. This means that only a tiny amount of sucralose is needed to match the sweetness of sugar. Sucralose is made from sugar (sucrose) but is chemically altered so that it has almost no calories. To achieve this, some naturally occurring parts of the sugar molecule, called hydroxyl, are swapped out for chlorine. This chemical process prevents enzymes in the digestive tract from breaking it down, so it cannot be metabolised by the body and passes through without being stored as energy.

Because it is so much sweeter than sugar, sucralose is often mixed with dextrose and maltodextrin to give it the equivalent volume. This means that Splenda is not entirely calorie-free, as these other ingredients contribute around 3.4 kcal per serving. However, the amount is small enough that the FDA permits Splenda to be labelled as having zero calories.

The sweetness of sucralose means that it can be used in tiny amounts to sweeten foods and drinks such as yogurt, candy, ice cream, and soda. It is also used in tabletop sweeteners, with Splenda being the most common brand in the US. Sucralose is heat-stable, so it can be used in baked goods and foods that need to be heated to high temperatures.

Splenda contains maltodextrin and dextrose

Splenda is the commercial brand name for sucralose, an artificial sweetener made from table sugar. It is made by adding chlorine to sugar (sucrose) molecules, which prevents the sugar from crossing into the bloodstream and raising blood sugar levels. While sucralose itself cannot be metabolised by the body, Splenda is not a zero-calorie sweetener as it contains dextrose and maltodextrin.

Dextrose is another word for glucose, the simplest form of a carbohydrate. Glucose is absorbed directly into the bloodstream without needing to be broken down during digestion. Maltodextrin is a form of carbohydrate with a glycemic index higher than that of glucose. Both dextrose and maltodextrin contribute to the calorie content of Splenda, providing around 3.4 kcal per serving.

Maltodextrin is a plant-based white powder made from corn, potato, rice, wheat, or tapioca. It is widely used as a filler, preservative, and thickener in food and beverages. It is inexpensive and helps to preserve food's taste, appearance, and texture. It also acts as an anticaking agent in baked goods, preventing them from hardening over time.

While Splenda is technically allowable on a keto diet, it is not recommended due to concerns about its long-term effects on health. Studies have shown that artificial sweeteners like Splenda may increase the risk of thyroid cancer and elevate cancer risk. It can also increase blood glucose and insulin levels, affect gut bacteria, and cause weight gain.

Splenda may harm your gut microbiome

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.

The effect of sucralose on the gut microbiome in humans has not yet been studied extensively, but the effects in mice are concerning. More research is needed to determine the effects of Splenda on the human gut microbiome.

Splenda might not be heat stable

Splenda Original Granulated Sweetener can be used for baking and cooking. It measures and pours just like sugar, with a 1-to-1 ratio. It can also be used in microwave cooking and frozen desserts. However, there are some concerns about Splenda's stability when heated, especially during cooking and baking.

Splenda is the commercial brand name for sucralose, an artificial sweetener made from table sugar. It is approximately 600 times sweeter than sucrose (table sugar). The FDA states that sucralose is heat stable up to temperatures of 450 °F or 232 °C. However, this only applies when Splenda is heated alone, which is rarely the case in cooking and baking.

Some studies have found that heating food containing sucralose may result in the generation of potentially toxic chlorinated compounds, such as chloropropanols and dioxins. These compounds are considered potential carcinogens. The formation of these compounds is associated with the decomposition of sucralose at high temperatures.

One study found that heating sucralose in the presence of glycerols (a component of fats) yielded potentially cancerous chloropropanols. Another study by the German Federal Institute for Risk Assessment (BfR) hypothesized that the use of sucralose in heated foods might lead to the formation of certain chlorinated compounds, including polychlorinated dibenzodioxins (PCDDs) and polychlorinated dibenzofurans (PCDFs). However, subsequent studies by Jaspreet Gujral and others have refuted these claims.

Gujral's studies, requested by the European Food Safety Authority (EFSA), analyzed a range of foods heated during their manufacture, including wafers, cakes, biscuits, and pizza sauce. The foods were prepared with typical sucralose use levels and thermally processed under standard food processing conditions. The results showed no evidence of the formation of PCDDs, PCDFs, or 3-monochloropropanediol (3-MCPD).

Gujral's critical analysis of the studies cited by BfR also revealed no empirical evidence to support the concern. It was noted that the studies imposed conditions that would not be found in expected food manufacturing processes and could affect reaction kinetics. For example, the concentration of sucralose used in some studies was extremely high, and the testing environment excluded the presence of water.

In conclusion, while Splenda may be used for baking and cooking, there are conflicting findings regarding its heat stability. Some studies suggest that heating Splenda may lead to the formation of potentially toxic chlorinated compounds, while others refute this claim. Further research is needed to definitively conclude whether Splenda is heat stable and safe for cooking and baking.

Natural alternatives include monk fruit, stevia, and erythritol

Natural alternatives to sugar and Splenda include monk fruit, stevia, and erythritol. These alternatives are all keto-friendly and have been used in traditional medicine for centuries.

Monk fruit, also called luo han guo, is a natural sweetener extracted from a plant native to southern China. It contains natural sugars and antioxidants called mogrosides, which account for the fruit's sweetness. Monk fruit is 100–250 times sweeter than regular sugar, contains zero calories and carbs, and may have health benefits like reducing oxidative stress and inflammation. However, monk fruit has a licorice aftertaste that takes some getting used to.

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. Animal and human studies have shown that stevia may help lower blood sugar levels, decrease inflammation, lower insulin resistance, and reduce oxidative stress through antioxidant activity. It also protects dental health. However, stevia has a bitter aftertaste, and some brands add maltodextrin, which has a high glycemic index.

Erythritol is a type of sugar alcohol, a class of naturally occurring compounds that stimulate sweet taste receptors on the tongue. It is up to 80% as sweet as regular sugar but contains only 5% of the calories (0.2 calories per gram). Erythritol may help lower blood sugar levels and improve oral health. It is also heat stable, making it perfect for cooking and baking. However, it tends to have a cooling mouthfeel and can cause digestive issues like cramping and bloating in sensitive individuals.

While Splenda may be technically keto-friendly in small amounts, these natural alternatives offer a healthier and tastier option.

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