What is Sucralose, and Should You Be Eating It?

If you’ve ever read the ingredients on your protein powder, pre-workout, or most powdered drink mixes, you’ve probably come across sucralose. 

Sucralose, more commonly known as Splenda, is a zero-calorie sweetener that is about 600 times sweeter than raw sugar, which is chemically known as sucrose. The biggest difference between table sugar and sucralose is their molecular structure: sucralose is sucrose with three hydrogen-oxygen groups removed and replaced with chlorine atoms. This altered atomic structure is responsible for its sweetness-without-guilt combo. 

Thanks to those chlorine groups, the enzymes in your digestive system aren’t able to break the sugar down, meaning sucralose travels through the body without being absorbed or providing energy (or calories). 

Now that all sounds well and good, but is something like this too good to be true? 

Is Sucralose Good for You?

After hundreds of safety studies over the past two decades, the FDA considers sucralose to be “generally recognized as safe,” or GRAS. The administration has approved a daily consumption (also known as ADI or Approved Daily Intake) of 5 milligrams per kilogram of body weight (mg/kg), which is still 100 times less than the total quantity that would be deemed unsafe for the human body.

Although there is very limited research available regarding the long-term effects of sucralose, there have been some studies that suggest this sweetener isn’t great for our bodies. One Italian study suggests the artificial sweetener leads to an increased risk of cancer, but this has never been definitively linked in human trials.  

Other studies have also claimed sucralose is responsible for causing Inflammatory Bowel Disease (IBD) by lowering your good gut bacteria and negatively altering your gut microbiome. The study outlines a few other not-so-pleasant side effects like diarrhea, bloating, and general discomfort when it comes to your digestive system. 

Overall, though, these negative effects really come down to the amount of sucralose you’re consuming. Most people consume nowhere near the daily amount you’d need to ingest to cause these sorts of problems, and scientists still haven’t found anything that suggests long-term use, as long as it’s in moderation, is anything to be concerned about. 

However, if you’re still a bit wry about using sucralose, or other artificial sweeteners like aspartame, here are a few alternatives: 

Stevia: This plant-based sweetener is our top pick when it comes to satisfying your sweet tooth without guilt. It contains zero calories and can be consumed by those with prediabetes or diabetes without immediately raising blood sugar. It also may even have positive effects like lower cholesterol, regulated blood pressure, and even anti-cancer benefits. 

However, just because this sweetener is natural, it should still be consumed in moderation. Excessive use has been linked to bloating, dizziness and nausea. 

Monk Fruit: Monk fruit is another plant-based sweetener that packs a sweet punch sans calories. Like stevia, it doesn’t cause a blood sugar spike and is FDA approved. However, there’s minimal research when it comes to its long-term effects, so just make sure you’re consuming it in moderation. 

Erythritol: Another zero-calorie option is erythritol. This naturally occurring sugar has been man-made since the 1990s and is considered a safe sugar substitute by the FDA. Like the other options on our list, its long-term effects really aren’t known, as it’s only been around for about 30 years. However, in its suggested dosages, no significant side effects have been observed, apart from gastrointestinal discomfort (gas, bloating, diarrhea) when consumed in excess. 

If you don’t mind the calories, other sweet options include coconut sugar, honey, maple syrup, and agave. Though they do contain calories and carbohydrates, natural sugars tend to be the easiest on our bodies, and some even contain antioxidants and nutrients. 

However, whether artificial, plant-based or naturally occurring without processing, sugar is sugar and should be consumed in moderation, as the less sugar you can consume in any form, the better. 

Overall, the key takeaway here is that sucralose, and artificial sweeteners in general, are not inherently bad for you, as long as they’re consumed sparingly. So if your favorite protein powder or pre-workout lists sucralose as an ingredient, you don’t immediately need to chuck it in the trash – just make sure you’re eating an otherwise healthy diet that’s not packed with lab-made sugars. 

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