Is Sucralose Keto Friendly? Best Sugar Substitute for Keto

Do you think sucralose is a keto-friendly sweetener? Okay, we know everyone wants to know the answer to this question, but have you ever asked yourself what sucralose is? Does sucralose kick you out of ketosis? Is sucralose good for your health in general? What are the potential benefits and risks of sucralose?

Sucralose may seem keto-friendly because it is free from calories and contains no carbohydrates, but is that true?

Restricting a group of foods on the ketogenic diet (such as oatmeal, wheat grains, corn, sweets, and sugars) is a hassle, as some people find it difficult to stay in a ketosis state for a long time and stick to this low-carb diet.

For this reason, we may find that some people resort to using some artificial keto-friendly sweeteners to sweeten foods and drinks.

If you’re really interested, read on to learn more on the topic “Is sucralose keto?”

What is sucralose?

Sucralose is an artificial sweetener that is free of calories and is produced through a multi-step chemical process in which three groups of hydrogen and oxygen are replaced by chlorine atoms. And it is 400-700 times sweeter than sugar. It is a popular substitute for sugar in many diets.

In 1976, this artificial sweetener (sucralose) was discovered by chance. It is also known by the brand name “Splenda”.

Sucralose is found in several foods and drinks like toothpaste, chewing gum, dairy products, juices, canned fruits, sugar-free sodas, and spices.

Sometimes you will likely find sucralose in various products labelled “no sugar” or “sugar-free” or “less sugar” or “reduced sugar” and so on.

Is sucralose safe to consume?

Sucralose, like other artificial sweeteners, is hugely controversial, with some claiming it is harmful and unsafe.

Some new studies also indicate that it may have some effects on the metabolism process.

It can be said that the long-term health effects of sucralose are not clear, but they are generally considered safe by the US Food and Drug Administration (FDA).

Some keto products contain sucralose

Sucralose is one of the most common artificial sweeteners in the United States, and it is commonly found in particularly “diet,” “sugar-free,” or low carb products such as:

  • Supplements and vitamins
  • Protein bars
  • Soda
  • Candy
  • Protein powder

Sucralose and Keto: Health Benefits

It can be said that sucralose does not have any known nutritional benefits, but despite this, we find many people continue to use it to lose weight and lower blood sugar.

It is a good sugar substitute, as you can get it cheaply.

Using an appropriate amount does not lead to weight gain.

Low-calorie content; This prevents the increase in cholesterol in the blood.

Sucralose is sweeter than table sugar, and its sweet taste does not turn into a bitter taste.

3 Reasons to Avoid Sucralose on keto:

A body of research indicates that sucralose can have unwanted side effects.

* Here are some reasons why you should want to avoid sucralose before using it on the keto diet:

But this depends on you as an individual because if you do not consume it regularly, you may experience some noticeable changes in your sugar and insulin levels.

But if you are used to consuming artificial sweeteners, including sucralose, it is likely that no effect will occur.

You should know that sucralose is dangerous when exposed to high heat.

At higher temperatures, sucralose breaks down and interacts with other components, which increases the risk of cancer.

Sucralose can affect gut health.  

We all know that the friendly bacteria in your gut are important to your overall health. [Strong Evidence] 

According to some studies, it has been found that sucralose and Splenda can lower levels of healthy gut bacteria or prevent the growth of beneficial bacteria.

Increased risk of developing type 2 diabetes.

Does sucralose help in losing weight on keto?

In general, food products that contain no-calorie sweeteners are often marketed as good for weight loss.

Note: Sucralose or other artificial sweeteners do not appear to have significant effects on weight gain compared to the regular sugar you usually eat.

But be aware that consuming too much sucralose on the ketogenic diet may cause symptoms such as:

  • Increased cravings for sugar.
  • May increase appetite and thus overeating.
  • Increase in insulin production.
  • Gain weight
  • Hence, all of these side effects can hinder your progress while on the keto diet.

The amount that should be consumed daily of sucralose

According to the World Health Organization, excessive consumption of sucralose or other artificial sweeteners and regular sugar substitutes may cause a lot of harm to human health. It has determined that the appropriate safe daily intake of sucralose is 5 milligrams per kilogram of body weight.

Is Sucralose Keto-Friendly?

Before answering whether or not sucralose is keto-friendly, you must bear in mind that your ketogenic diet has to be healthy and clean to take advantage of all of its health benefits.

We know that sucralose provides no calories and is low in carbs. But that’s not enough to make sucralose a keto-friendly one.

Because based on the previously mentioned side effects of sucralose, it turns out that it can contribute to insulin resistance and also lead to high blood sugar levels, making it impossible to get into ketosis and thus slowing your progression on the keto diet.

Note: You can check this to see if sucralose is keto, we recommend that you test your blood glucose level after consuming sucralose.

The best keto alternatives to sucralose

If your goal is to stick to the ketogenic diet properly, there are much better alternatives to sucralose.

1. Stevia

Stevia is a popular keto sweetener that is 150 times sweeter than table sugar.

* It comes with health benefits such as:
  • Blood pressure adjustment
  • It does not cause fat accumulation
  • It regulates blood sugar levels

2. Monk Fruit

It is a popular natural sweetener that is free of calories and high in antioxidants.

* Some health benefits of monk fruit such as:
  • Promotes weight loss
  • Prevention of cancer
  • Promotes heart health
  • Antioxidant effects
  •  Contains zero carbs

Final recommendations: Is Sucralose Keto?

If you are on the keto diet, then naturally you want to try some nutritional products that are low in carbohydrates or sugar-free in order to stay in ketosis.

Sucralose may not have any health benefits, but eating small amounts of it will not significantly affect your ketogenic diet, but it is best to avoid it, especially if you take it frequently as it may cause multiple side effects.

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