Sucralose on Keto – Can You Use Splenda On The Ketogenic Diet?

Who doesn’t love a perfectly toned body? Of course everybody, and for that people practice challenging exercises and follow strict diet plans too.

We all know very well that along with regular exercise, a proper diet is also equally important. Now, those who follow the keto diet are aware of the fact that the first thing which they need to avoid is sugar. Even because of a bit of sugar, also all your hard work can go in vain, i.e., you can gain weight rapidly.

But what about the tastebuds? What about the difficult time when the sugar cravings kick in?

Well, for such cravings, something called “sucralose” has been brought in.

Have you ever heard about sucralose?

No?

So, without wasting time, let’s quickly discuss what sucralose really is? How it benefits you while on Keto?

What is Sucralose?

When it comes to sucralose, the very first thing which we should know is about Sucralose.

Sucralose is nothing but an artificial sweetener that is used as a sugar substitute. It is one of the most common and majorly preferred artificial sweeteners available in the market.

Sucralose

The name “sucralose” has been derived from the base “sucrose.” Sucrose has a little different chemical structure than that of sugar.

When it comes to sweetness, it is six hundred times sweeter than sugar, so a little amount of it will also work, and when it comes to health, it contains zero calories and zero carbs.

Unlike sugar, it does not have any digestibility properties, so it passes through the body completely undigested. To be more specific, only 15% of the Sucralose is absorbed by the body, and the rest of it gives as it is.

Sucralose differentiates itself from regular sugar in one more way that it does not have any effect on the body’s blood glucose levels. While regular sugar and other sweeteners affect your blood glucose level just after consumption, that’s what makes it the very first choice for diabetic patients as well as for keto dieters.

Foodstuffs That Contains Sucralose:

All the coffee shops and restaurants provide a container of different sugar packets. Some are standard sugars, and the others are “Splenda.” Basically, “Splenda” is a popular brand name for Sucralose.

Including coffee and other beverages, Sucralose is found in many different food items as well. Some of those are:

  • Frozen desserts
  • Diet soda
  • Gelatin products
  • Gum

Just like sugar, baking with Sucralose is also easy and hassle-free. This is because of its heat-stable properties.

This property distinguishes Sucralose from other sweeteners as in many other sweeteners this trait is absent.

As we are already aware of the fact that Sucralose is six hundred times sweeter than that of regular sugar, quantities should, of course, have to be adjusted according to the different recipes.

How is It Helpful for Keto-dieters?

As Sucralose is 100% calorie and carb-free, it is entirely keto-friendly.

It is very easy to reduce the amount of calorie and carb consumption by replacing sugar with Sucralose in your regular diet. It can help you to stay in the state of ketosis.

The most important thing which matters here is brand. Though “Splenda” is one of the most popular brand names for Sucralose, there are other brands also available.

Sucralose on Keto

To be more precise, Splenda is primarily a combination of the Sucralose, dextrose as well as maltodextrin. Maltodextrin contains 4 calories per grams, which is precisely the number of calories as regular standard sugar.

With so many benefits, Sucralose also comes with a few drawbacks. It has a high Glycaemic Index (GI) from anywhere between 106 to 136, which is similar to regular sugar.

This could be problematic for Keto dieters as foodstuffs with a high Glycaemic Index(GI) can cause a steep increase in blood sugar levels. In Splenda, dextrose is also present as it has a GI of more than 90.

As compared to Sucralose, there are some other low carb sugar alternatives which are much more beneficial for keto dieters because of the amount of Glycaemic Index and dextrose.

Side Effects of Sucralose:

As Sucralose is an artificial sweetener, it is essential to consider whether it is safe or not.

According to the Food and Drug Administration (FDA), “sucralose is surely safe.” In the year 1988, the organization approves and states that the consumption of the Sucralose for a human is entirely safe. A study shows that the Sucralose doesn’t have any side effects if taken correctly.

As the body absorbs the small portion of the Sucralose; therefore, the rest of the part will be passed undigested.

This can cause you some of the adverse health effects. A study also shows that Sucralose can cause obesity, high blood pressure, metabolic syndrome, heart problems, diabetes, as well as gut inflammation.

Sucralose Alternatives for the Keto Diet:

It might be utterly free from calories and carbs. But in any way, it is always best to go for something natural. Sucralose is free of carbs; though it has artificial nature, it might be useful to find out some of the best alternatives to Sucralose.

i) Erythritol – Erythritol is fundamentally a class of compounds known as sugar alcohols. Now, there are so many different types of sugar alcohols used in the food producers. They also include Xylitol, sorbitol as well as maltitol.

It has only 0.24 calories per gram and almost tastes like sugar. Moreover, they function as a low-calorie sweetener in sugar-free or low-sugar products. Overall, Erythritol virtually has no carbs or calories; however, it doesn’t raise blood sugar levels or insulin.

ii) Xylitol – Well, Xylitol is categorized as a sugar alcohol. Radically, the sugar alcohols combine traits of sugar molecules and alcohol molecules chemically. The structure of Xylitol helps your taste receptors stimulate for sweetness on your tongue. It can be found in small amounts in a lot of fruits as well as veggies.

Moreover, it is common ingredients present in sugar-free chewing gums, candies, mints, diabetic-friendly foods as well as oral-care products. Essentially, the Xylitol has a similar sweetness as regular sugar; however, it does contain 40% fewer calories.

iii) Monk Fruit – It is being extracted from Monk Fruit. It is also known as Luo han guo or “Buddha Fruit.” It mainly grows in Southeast Asia. Monk fruit is used as standalone sweetener, an ingredient in food and drinks, a flavor enhancer as well as a component of sweetener blends. It only contains 0.4 grams of carbs.

iv) Stevia – Stevia is also known as “Stevia Rebaudiana,” that is a plant that is a member of the chrysanthemum family. The sweeteners made with Red-A are considered as the “Novel Sweeteners” as because they’re blended with different sweeteners just like Erythritol and Dextrose.

Stevia can help you reduce blood pressures to some extent, and sometime it may even help you to fight with diabetes.

Pros:

  • It does not increase the blood sugar level.
  • Don’t affect insulin.
  • Can be baked easily.
  • It is entirely calorie and carb-free.
  • Only a small amount of it is enough for sweetening.
  • It is one of the safest artificial sweeteners in the market.

Cons:

  • It contains the Glycaemic Index and dextrose, which is not suitable for health.
  • It may conflict calorie counts.
  • As the body does not wholly absorb, it may be not so suitable for some people, especially for the ones who have a weak digestive system.

Frequently Asked Questions:

Q.1. Can Sucralose be used in every food item as a sugar substitute?

A.1. Yes, it can. But, as Sucralose is six hundred times sweeter than sugar, its quantity should be adjusted according to the recipe.

Q.2. Is Sucralose completely OK for ketosis?

A.2. Yes, it is entirely OK for ketosis. As it does not affect blood glucose or ketosis, so it is 100% keto-friendly.

Q.3. Does Sucralose raise blood sugar?

A.3. No, Sucralose does not affect sugar level in blood. But, if you consume a large amount of Sucralose, it can increase sugar level as it is six hundred times sweeter than standard sugar.

Q.4. Is Sucralose Safe?

A.4. Yes! A study from Food and Drug Administration {FDA}, Sucralose is entirely safe.

Conclusion

So, it was all about a very popular artificial sweetener called “Sucralose.”

We know very well that it is challenging for everyone to fight with sugar cravings. So, we shared almost every necessary detail about one of the most popular artificial sweeteners called Sucralose.

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