Sucralose is one of the most commonly used sugar alternatives often added to diet beverages, baked goods, dairy products, snacks, and candies. This artificial sweetener has zero carbs, so is sucralose keto-friendly?
No, sucralose isn’t keto-friendly. Despite being classified as a low-carb sweetener, sucralose can increase blood sugar levels and has been linked to gut microbiome disruption.
Find out why you should avoid sucralose on keto and discover the best low-carb sweeteners that help maintain lower blood sugar levels and won’t interfere with ketosis.
What is sucralose?
Sucralose is a sweetener artificially produced by chlorinating sucrose, which is widely known as table sugar. In this process, three sucrose molecules are removed and replaced with chlorine, making sucralose 600 times sweeter than regular sugar.
To balance its intense sweetness and add volume, pure sucralose is often mixed with ultra-processed filler ingredients such as modified food starch.
Sucralose is available in liquid and powdered form and contains zero calories. It’s often confused with sugar alcohols, though it’s chemically distinct from them.
Sugar alcohols, such as xylitol or erythritol, are a separate category of sweeteners that typically contain fewer calories than sugar but aren’t the same as sucralose.
Common products that contain sucralose
Splenda, a popular sugar substitute brand, is among the most used artificial sweeteners containing sucralose.
Sucralose can also be found in a wide range of products labeled “no sugar,” “zero sugar,” “reduced sugar,” or “sugar-free.”
Here are some common foods and beverages sweetened with sucralose:
- Diet sodas and soft drinks
- Flavored water and flavor enhancers
- Milk and dairy products
- Coffee beverages and creamers
- Ice cream and frozen desserts
- Chocolate syrup
- Chocolate
- Hard and chewy candies
- Jello and pudding
- Baked goods such as cupcakes and muffins
- Chewing gum and breath mints
- Breakfast products, including cereals and oatmeal
- Snack bars
- Condiments such as ketchup and relishes
- Protein shakes and supplements
It’s important to remember that this list isn’t exhaustive, as countless highly processed food products use artificial sweeteners such as sucralose.
Watch the video below to learn more about why you should avoid Splenda on a ketogenic diet.
Is sucralose keto-friendly?
Sucralose is considered a non-nutritive sweetener, which means it’s calorie and carb-free.
Although it may be suitable for a dirty keto diet, it’s not a recommended sugar alternative for those following a nutritious low-carb diet, such as Healthy Keto®.
Healthy Keto involves consuming organic, grass-fed meats, vegetables, and healthy fats while avoiding ultra-processed foods. This approach aims to minimize the intake of chemical preservatives and artificial sweeteners that can negatively impact weight loss and overall health.
“Sucralose is usually combined with maltodextrin, which can raise your blood sugar and worsen insulin resistance,” explains Dr. Berg. “It also can alter the gut microbiome, which has been linked to weight gain, cravings, and sugar addiction.”
In addition, changes in gut bacteria might influence blood sugar management and insulin sensitivity, making sucralose a poor choice for those with diabetes, metabolic syndrome, or excessive body weight.
The effects of sucralose on blood sugar and insulin balance may promote fat storage, which explains why consuming this artificial sweetener can disrupt ketosis and hinder weight loss.
Why you should avoid sucralose
There are various reasons why keto dieters should consider avoiding sucralose, including its ability to raise blood sugar levels, trigger insulin release, and adversely affect the intestinal microflora.
Sucralose is high on the glycemic index, which is a measure of how quickly a food raises blood glucose levels.
This means that sucralose can rapidly elevate blood sugar concentrations, which stimulates the release of insulin into the bloodstream to keep blood sugar levels balanced.
Chronically high blood sugar and insulin levels can lead to insulin resistance, a metabolic condition that inhibits cells’ ability to absorb and utilize blood sugar. This metabolic imbalance is associated with obesity, diabetes, polycystic ovarian syndrome (PCOS), and fatty liver disease.
Additionally, many artificial sweeteners, including acesulfame, aspartame, neotame, saccharin, and sucralose, have been shown to alter the gut microbiome.
A study published in the Journal of Neurogastroenterology and Motility found that “…the total number of anaerobic microbes decreased significantly in all sucralose plus maltodextrin groups. At the lowest dose, total anaerobes were reduced by approximately 50%, and Bifidobacterium, Lactobacillus, and Bacteroides were also significantly reduced.”1
An imbalance between beneficial and potentially harmful microbes in the gastrointestinal (GI) tract can impair immune function, lead to inflammation, and contribute to poor digestion, nutrient malabsorption, and various intestinal disorders.
The best keto alternatives to sucralose
Many keto dieters experience sugar cravings, especially during the early stages of adapting to a low-carb diet. Fortunately, several natural sweetener options can help transition to fat-burning easier.
Here are the four best keto alternatives to sucralose that won’t raise blood sugar or insulin levels.
1. Xylitol
Xylitol, a natural sugar alcohol derived from plants, offers a sweetness similar to table sugar without the added calories or potential health risks.
Although it may have a slight cooling aftertaste, it’s often considered a healthier alternative for those seeking to reduce their sugar intake.
With a much lower glycemic index than sugar, xylitol won’t significantly affect blood sugar or insulin levels, making it a popular choice for those following a keto diet.
Opting for non-genetically modified (GMO) and certified organic xylitol is recommended to avoid a product derived from bioengineered corn, which often contains traces of the toxic herbicide glyphosate.
2. Monk fruit
Monk fruit extract is derived from monk fruit, a small, round fruit native to Southeast Asia. It’s approximately 100 to 250 times sweeter than cane sugar and is available in liquid or powdered form.
Monk fruit derives its sweetness from antioxidants called mogrosides. Unlike traditional sugars, which contain fructose or glucose, monk fruit’s sweetness is entirely attributed to these compounds.
Mogrosides and antioxidants in general, help protect the bodies from harmful free radicals, reducing the risk of disease, DNA damage, and inflammation.
In addition, a study published in the Brazilian Journal of Medical and Biological Research found that mogrosides may help regulate glucose metabolism and enhance insulin secretion and signaling.2
3. Erythritol
Erythritol is a sugar alcohol produced from yeast. Its glycemic index is zero, indicating that it won’t raise blood sugar levels or trigger insulin secretion.
Erythritol has a similar texture and taste to sugar. However, it has a slight cooling effect and aftertaste that may be off-putting, especially when used in large quantities for recipes.
Due to its ability to be used as a one-to-one substitute for sugar, erythritol is often used by keto dieters. However, it’s linked with gastrointestinal discomfort, such as bloating and gas, when consumed in excess.
4. Stevia
Stevia is a natural sweetener derived from the Stevia rebaudiana plant.
It’s up to 400 times sweeter than table sugar and only a small amount is needed to sweeten foods and beverages. Although versatile, stevia is often described as having a slightly bitter aftertaste.
Stevia is rated zero on the glycemic index, and research shows that it may also provide health benefits, including improved glucose regulation. A study published in Appetite found that stevia intake is linked to reduced blood glucose and insulin levels after consuming a meal.3
7 Keto dessert recipes without sucralose
Those just starting on the ketogenic diet often have difficulties adjusting to a no-sugar, low-carb lifestyle. Fortunately, various keto-friendly recipes can help you curb cravings.
Here are seven sweet dessert recipes without sucralose or sugar.
1. Easy Keto Peanut Butter Cookies
These Easy Keto Peanut Butter Cookies are a low-carb, sugar-free take on a classic cookie flavor.
Made with only four simple ingredients and baked to golden perfection in 15 minutes, these Peanut Butter Cookies will be a go-to keto treat.
2. Keto Brownies
This chewy, fudgy Keto Brownies recipe has the bold, chocolatey flavor you know and love without the added carbs.
Customize these brownies with your favorite toppings, such as almonds, sugar-free chocolate chips, or nut butter.
3. Amazing Keto Cinnamon Rolls
Indulge in savory cream cheese and aromatic spices with this Amazing Keto Cinnamon Rolls recipe.
Crafted with a homemade filling and drizzled in heavy cream frosting, this recipe is the perfect way to satisfy your sweet tooth.
4. Keto Chocolate Avocado Ice Cream
If you’re looking for a healthy take on your favorite frozen dessert, look no further than this Keto Chocolate Avocado Ice Cream.
Packed with healthy fats, this creamy and decadent treat is a guilt-free indulgence that lets you enjoy rich chocolate flavors without added sugars or artificial ingredients.
5. Keto Cheesecake Fluff
This Keto Cheesecake Fluff recipe is simple, quick, and ready to eat in ten minutes.
Made with grass-fed heavy cream and cream cheese and garnished with fresh berries, this sweet treat is rich in satiating fats and antioxidants.
6. Keto Pumpkin Blondies
Made with pumpkin puree, cinnamon, ginger, clove, nutmeg, and vanilla, these Keto Pumpkin Blondies will be a new fall favorite.
They have a fluffy, cakey texture and can be customized with sugar-free chocolate chips, coconut flakes, or pumpkin pie spice for a bolder flavor.
7. Keto Carrot Cake Fat Bombs
Fat bombs are a great way to keep you satisfied between meals and help extend fasting periods.
These Keto Carrot Cake Fat Bombs are prepared with shredded carrots, pecans, cinnamon, nutmeg, and cream cheese for a delectable dessert with exciting textures and flavors.
Key takeaways
Is sucralose keto-friendly? No, sucralose isn’t the best sugar alternative for keto dieters.
While sucralose can technically be used on a low-carb diet, it isn’t suitable for those following a Healthy Keto diet plan due to its potential to disrupt the gut microbiota and affect insulin sensitivity.
Fortunately, several sugar substitutes, such as xylitol, erythritol, monk fruit, and stevia, are low-glycemic, keto-friendly options without the health risks associated with sucralose.
FAQ
1. Is sucralose keto?
No, sucralose isn’t suitable for a Healthy Keto® diet. Sucralose is an artificial sweetener made by combining sucrose with chlorine atoms.
Although sucralose is considered a zero-calorie, zero-carb sugar substitute, it has a negative impact on insulin and blood sugar regulation, which can inhibit ketosis and cause weight gain.
2. Does sucralose spike insulin?
Yes, sucralose can cause insulin release and reduce the rate at which insulin is cleared from the body. This is likely due to the cephalic phase of insulin secretion, in which there is an initial rise in insulin triggered by the intense sweetness of sucralose.
Sucralose may also elevate insulin levels due to the addition of other ingredients, such as maltodextrin, which has a high glycemic index and contributes to blood sugar imbalances.
3. How many carbs are in sucralose?
Sucralose is a zero-carb, zero-calorie sweetener. However, sucralose products such as Splenda often include other ingredients, such as maltodextrin, resulting in 0.9 grams of carbohydrates per packet.
4. Is sucralose as safe as stevia?
No, stevia is a safer alternative to sucralose. Sucralose is a synthetic sweetener that can negatively affect insulin balance, blood sugar regulation, and gut microbiome diversity.
In contrast, stevia is a natural sweetener derived from the stevia plant with a glycemic index of zero, meaning it doesn’t impact insulin or blood sugar levels.
5. What sweetener is keto-friendly?
Xylitol, erythritol, monk fruit, and stevia are keto-friendly sweeteners that won’t significantly spike blood sugar or insulin levels while providing a sweetness comparable to regular sugar.
6. Are natural sugars keto-friendly?
No, natural sugars such as brown sugar, coconut sugar, and maple syrup aren’t suitable for a keto diet. These sugars can raise blood sugar and insulin levels, which disrupts ketosis and can cause weight gain, sugar cravings, and mood swings.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819855/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854338/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2900484/ ?
