Does Splenda break a fast? Though Splenda has zero calories, evidence suggests it may increase blood sugar levels and trigger an insulin response that inhibits fat burning and breaks a fast.
Not only is Splenda unsuitable while fasting, but it’s also linked to many potential health effects, and it’s best to avoid this artificial sweetener as much as possible.
Learn why regular Splenda consumption may increase the risk of metabolic diseases and discover which sugar substitutes are safe while fasting.
What is Splenda?
Splenda is a popular calorie-free sweetener often used by individuals trying to manage their weight or reduce their sugar intake.
Splenda is the brand name of sucralose, an artificial sweetener made by replacing the hydrogen-carbon bonds in regular sugar with chlorine atoms, resulting in a much sweeter and calorie-free sugar substitute.
Splenda can be found in a wide range of sugar-free products, including tabletop sweeteners, diet soda, lower-calorie foods, and baked goods.
In addition to sucralose, Splenda contains maltodextrin and dextrose, which is surprising because these sweeteners can raise blood sugar and insulin levels more than regular table sugar.
This explains why it’s possible to have high blood sugar levels despite no dietary sugar intake.
Watch the video below to learn why Splenda isn’t a keto-friendly sweetener.
Can sucralose break your fast?
Despite being calorie-free, sucralose has been shown to cause insulin spikes, inhibit fat burning, and trigger metabolic pathways that can break a fast in some individuals.
Research published in the American Journal of Clinical Nutrition suggests that consuming sucralose activates intestinal receptors called sweet taste receptors type 1 members 2 and 3 (T1R2 and T1R3), which directly stimulate insulin release from the pancreas.1
Moreover, there’s evidence that regular consumption of sucralose increases the amount of glucose transport proteins in the liver. This elevates blood sugar absorption and may lead to a persistent state of elevated blood glucose and insulin levels.
The combined effects of sucralose can significantly undermine the metabolic benefits of intermittent fasting and may increase the risk of long-term metabolic imbalances, including insulin resistance.
Four reasons to avoid Splenda
While the Food and Drug Administration (FDA) has declared sucralose a safe food additive, there is increasing evidence that artificial sweeteners may be linked to adverse health effects.
A study published in the Canadian Medical Association Journal found that using common artificial sweeteners, including sucralose, increases the risk of several metabolic conditions.2
The study concludes, “Consumption of nonnutritive sweeteners was associated with increases in weight and waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes, and cardiovascular events.”
Here are four reasons why it’s best to avoid Splenda.
1. Adverse effects on metabolic health
Because sucralose is 600 times sweeter than sugar, Splenda contains less than two percent of this synthetic sweetener.
The remaining 98 percent of Splenda typically consists of maltodextrin and dextrose, which are highly refined carbohydrates known to spike blood glucose levels.
Maltodextrin, one of the worst-hidden ingredients in processed foods, behaves much like sugar in the body and may have similar negative effects on metabolic health.
Regular consumption of maltodextrin and dextrose has been associated with reduced insulin sensitivity–an early driver of type 2 diabetes–and may contribute to metabolic syndrome, a condition linked to increased risk of heart disease, fatty liver, obesity, and certain cancers.
2. Disrupts intestinal microflora
A balanced gut microbiome is crucial for overall health.
“Evidence suggests that sucralose can disrupt the intestinal microflora,” explains Dr. Berg. “This increases the risk of dysbiosis, a condition characterized by decreased levels of beneficial bacteria and increased overgrowth of potentially harmful microbes.”
Dysbiosis can significantly impair immune defenses and gut health. It has been associated with an increased risk of inflammatory bowel disease, Crohn’s disease, colon cancer, and other gastrointestinal issues.
3. Linked to weight gain
Many people use non-calorie sweeteners, such as Splenda, to help with weight loss. However, this may be counterproductive.
The ingredients in Splenda can trigger the same metabolic processes as sugar. This may lead to increased fat storage and hinder fat burning, potentially resulting in weight gain.
4. May increase the risk of cancer
Although more research is needed to confirm the link between sucralose and cancer, research published in the International Journal of Occupational and Environmental Health found an increased risk in response to large sucralose doses.3
While this study has been conducted in rodents, it’s reasonable to question if long-term sucralose intake may have similar consequences in humans.
Additionally, Splenda has been shown to undergo chemical degradation when exposed to heat and may pose a health risk when used in baking or cooking.
Heating sucralose in combination with oils or fats has been found to generate chloropropanols, a potentially toxic class of compounds linked to fertility issues, impaired kidney function, and increased risk of cancer.
Alternatives to sucralose while fasting
Maintaining or prolonging your fasting periods can be difficult if you have a sweet tooth, as even a single sugary treat will break your fast.
Here are three alternatives to enjoy while fasting.
Stevia and monk fruit
Stevia and monk fruit are natural sweeteners that are much sweeter than sugar but contain no calories or carbs.
While stevia has been found to interact with taste receptors and may stimulate glucagon-like peptide-1 (GLP-1), a hormone involved in insulin regulation, this sweetener doesn’t appear to disrupt metabolic health.
This means that, when consumed in moderation, stevia and monk fruit can be a smart choice during fasting, offering sweetness without disrupting ketosis.
Erythritol
Erythritol is a sugar alcohol that mimics the taste of sugar but isn’t digested or metabolized for energy, meaning it won’t break a fast.
Research published in the Journal of Nutrition also shows that erythritol can stimulate gut satiation hormones, such as GLP-1 and peptide YY (PYY), which promote satiety by slowing gastric emptying and reducing appetite.4
Natural spices and extracts
If you enjoy herbal teas or bulletproof coffee while fasting, consider infusing your beverages with spices and extracts that add some natural hints of sweetness without adding calories or carbs.
Pure vanilla extract, cinnamon, nutmeg, and cardamom are excellent low-carb flavor enhancers.
Key takeaways
Does Splenda break a fast? Despite being calorie-free, Splenda isn’t keto-friendly and may break your fast. Splenda contains sucralose, a sugar substitute that may interfere with your fasting state by triggering insulin release, which inhibits fat burning and pushes you out of ketosis.
Sucralose has also been linked to potential adverse health effects, and it’s best to avoid Splenda. Instead, choose keto-friendly sugar substitutes that won’t break your fast, such as erythritol, monk fruit, or stevia.
FAQ
1. Does Splenda stop intermittent fasting?
Yes, Splenda breaks a fast. Small quantities of Splenda could potentially stop your intermittent fasting period.
Splenda contains sucralose, which has been found to break a fast in some people by triggering insulin release and activating metabolic pathways that may inhibit fat burning. Avoid diet sodas and other products that contain Splenda while fasting.
2. Will Stevia or Splenda break a fast?
There is evidence that Splenda breaks your fast. Splenda products often contain dextrose and maltodextrin, which are high-glycemic-index carbs that can quickly raise blood sugar and spike insulin levels.
Stevia, on the other hand, is one of the best keto-friendly zero-calorie sweeteners. It doesn’t impact blood or insulin levels and won’t break a fast. It’s also derived from the stevia plant, making it a more natural option for a healthy lifestyle.
3. Does Splenda kick you out of ketosis?
Although Splenda contains no calories and may not cause increased blood glucose levels, it has been found to trigger the release of insulin in some individuals, which can push you out of ketosis.
In addition, Splenda typically contains bulking agents such as dextrose and maltodextrin, which have been found to mimic the metabolic effects of sugar and can quickly interfere with ketosis.
4. What is the best sweetener for fasting?
Stevia and monk fruit are among the best sweeteners to use while fasting or on keto. These natural sugar substitutes contain little to no calories and have a negligible effect on blood glucose and insulin levels, making them ideal for preserving the benefits of a fast.
When choosing a sweetener, check the label to avoid added fillers such as maltodextrin or dextrose–these hidden refined carbs can raise blood sugar and break your fast.
5. Is Splenda an artificial sweetener?
Yes, Splenda is classified as an artificial sweetener. Splenda contains sucralose, which is a synthetic compound produced by chemically altering sugar molecules, resulting in a sugar substitute that’s much sweeter than sugar but contains no calories.
6. Can Splenda spike your insulin?
Yes, there is evidence that Splenda can cause insulin spikes in some individuals. It’s best to avoid Splenda as much as possible if you are fasting, doing keto, or have any metabolic imbalances such as insulin resistance, metabolic syndrome, or diabetes.
7. What is the best alternative to Splenda while fasting?
Natural sugar alcohols such as erythritol are an excellent alternative to Splenda while fasting. With a glycemic index of zero, erythritol doesn’t raise blood sugar or affect insulin levels, making it a keto-friendly option.
Other safe sweeteners for your fasting window include monk fruit and stevia, as they don’t add calories or break your fast.
Sources
- https://www.sciencedirect.com/science/article/pii/S0002916522029641?via%3Dihub ?
- https://pubmed.ncbi.nlm.nih.gov/28716847/ ?
- https://www.tandfonline.com/doi/abs/10.1080/10773525.2015.1106075?journalCode=yjoh20&#.VwWR7RMrJhE ?
- https://pubmed.ncbi.nlm.nih.gov/35135006/ ?
