Splenda Side Effects & Health Review

Low-calorie artificial sweeteners can replace sugar in most recipes. Thanks to these products, you no longer have to worry about weight gain, insulin spikes, and other side effects of sugar. According to a 2017 report, 19 to 32% of all beverages in the U.S. contain these additives. 

Despite their growing popularity, Splenda and other sugar substitutes have been linked to a host of health programs. 

For example, a recent review featured in the journal Stroke states that artificially sweetened beverages may lead to heart disease and increase mortality risk. When consumed regularly, these products may contribute to dementia, stroke, and diabetes. 

Splenda side effects shouldn’t be overlooked either. This artificial sweetener, which is derived from sucralose, may promote weight gain and put you at risk for cardiometabolic disorders. 

The research is mixed, though. For every study that warns against the side effects of Splenda and other sweeteners, there’s another study showing the opposite. Your best bet is to take these findings with a grain of salt. 

But how much do we really know about Splenda? And what does the research say? That’s what we’ll discuss today — let’s get into it! 

What Is Splenda? 

Founded in 1992, Splenda has emerged as a leading provider of sugar substitutes. Its first products were based on sucralose, which is 600 times sweeter than sugar. 

Today, the company offers both artificial and natural sweeteners, including stevia-based products. Yet, most consumers still associate Splenda with sucralose. The original Splenda sweeteners, which contain this additive, have few or no calories. 

Splenda No Calorie Sweetener, for example, provides less than 1 gram of carbs per serving, or packet. As its name suggests, it’s calorie-free. 

According to the manufacturer, sucralose is eliminated from your body unchanged and cannot be used for energy. This additive is heat-stable and can be used at high temperatures, states the FDA. Therefore, it’s a good choice for baked goods. 

The FDA doesn’t mention any side effects of Splenda, or sucralose. It actually points out that more than 110 studies confirm its safety. Not everyone agrees to this statement, though. 

Is Sucralose Safe?

Sucralose was approved by the FDA in 1998. While it’s true that it’s not fully absorbed into the body, it may cause adverse effects. 

For example, a 2013 study published in Diabetes Care suggests that sucralose may increase blood sugar and insulin levels. The research was conducted on obese subjects who didn’t normally consume low-calorie sweeteners. Since the study was small, its findings require further investigation. 

Another study, which was conducted on rats, has found that sucralose altered gut flora and reduced the efficacy of oral medications. These changes occurred in as little as 12 weeks. 

Research published in the journal Advances in Nutrition confirms these findings. As it turns out, artificial sweeteners may indeed affect the microbiota and contribute to the onset of metabolic disorders, such as diabetes, obesity, and heart disease. Again, more studies are needed to confirm these findings. 

Scientists are also concerned about the effects of heat on Splenda. 

While the FDA states that sucralose is heat-resistance, studies tell a completely different story. When exposed to high temperatures, this additive may release chloropropanols, a class of potentially toxic compounds. 

Chloropropanols are classified as chemical contaminants and may have negative effects on the cardiovascular, nervous, renal, and reproductive systems. 

All in all, it’s hard to tell whether or not sucralose is safe. Let’s take a closer look at how it affects blood sugar, body weight, and other cardiometabolic health markers. 

Splenda and Diabetes 

As discussed earlier, sucralose may cause insulin and blood sugar spikes — and so do most artificial sweeteners. These additives alter your body’s normal response to glucose and may lead to diabetes, especially in those who are overweight or obese. 

But that’s not all. 

According to a 2018 study, sucralose may trigger inflammation and mess up your metabolism, despite the lack of calories. 

Researchers analyzed 18 fat samples from normal weight and obese individuals. Next, they added sucralose to some of the samples collected. The samples treated with sucralose had more fat accumulation than the control group. 

As the scientists note, this additive may alter the glucose transporter gene and hence promote fat storage and weight gain. 

Also, it’s interesting to note that obese sucralose consumers had higher insulin and triglyceride levels, which are major risk factors for diabetes. 

Splenda and other similar products are marketed as a healthy way to satisfy your sweet tooth. Since they contain no calories or sugar, they should be safe for those with diabetes. Unfortunately, it’s not that simple. 

Several studies have artificial sweeteners to metabolic abnormalities. Sucralose may promote the development of diabetes, affect insulin sensitivity, and cause DNA damage, states a 2018 review in the Indian Heart Journal. 

However, it’s still a safer choice than saccharin, acesulfame K, aspartame, and other sugar substitutes that get absorbed into the body. 

Furthermore, there is a dose-response relationship between sucralose and diabetes risk. Simply put, the higher your sucralose intake, the more likely you are to develop diabetes and other metabolic disorders. 

Does Splenda Promote Weight Gain?

Splenda and other artificial sweeteners are not directly linked to weight gain or obesity. 

A meta-analysis of nine cohort studies has found that low-calorie sweeteners caused a modest reduction in body weight. These products could make it easier to stick to your diet and achieve a healthy weight, note the researchers. 

Again, most studies are conflicting. Low-calorie sweeteners are associated with weight gain and metabolic disorders in observational studies. Yet, these products have been shown to facilitate weight loss and weight management in randomized clinical trials. 

For example, a 2012 study featured in the journal Obesity identified a positive dose-response relationship between artificially sweetened beverages and obesity or weight gain. The consumption of 21 or more servings of soda weekly nearly doubled the risk of obesity. 

According to a 2013 review, artificial sweeteners may promote weight gain by altering the body’s ability to use glucose for energy. Additionally, they affect the gut flora, which in turn, may affect appetite and food preferences. 

A 2015 study in the journal Appetite states that children born from mothers who consumed aspartame while pregnant have a higher preference for sweets later in life. 

Similarly, a 2016 study notes that sucralose affects certain brain areas that regulate appetite and taste perception. When consumed regularly, this sweetener may trigger a conserved neuronal fasting response and increase hunger, leading to higher food intake.

Additionally, low-calorie sweeteners intensify the taste of real sugar, leaving you craving for more. In other words, they change how you perceive the sweetness of your food and trigger sugar cravings. 

An apple, for instance, may seem bland, so you’ll reach for a piece of chocolate instead. Then you’ll eat another piece in an attempt to satisfy your sweet tooth. Over time, the extra calories will add up, leading to weight gain. 

Sucralose and Cancer 

You’ve probably heard the rumors: sucralose and artificial sweeteners, in general, may cause cancer and premature death. Like with other claims, the research is mixed.

As mentioned earlier, sucralose may cause inflammation. Over time, chronic inflammation may promote tumor formation and affect the body’s ability to heal. However, the link between sucralose and inflammation may not be strong enough to increase cancer risk. 

Even so, there are other mechanisms by which this additive may cause cancer. 

As discussed above, baking or frying with sucralose generates chloropopanols, which as potentially carcinogenic. However, the amount of toxins may not be high enough to affect your health. 

Studies conducted on mice show a positive association between sucralose and leukemia. Again, it’s hard to tell how these findings translate to humans. 

A 2016 review published in Nutrition and Cancer states that sucralose doesn’t exhibit carcinogenic activity, regardless of the amount ingested. Although it may cause inflammation and break down at high temperatures, its effects are not strong enough to cause cancer. 

Splenda Side Effects You Should Be Aware of 

Most foods and beverages can have minor side effects. Splenda is no exception. Manufacturers state that sucralose isn’t metabolized in the GI tract and cannot cause digestive distress. 

However, if you do a quick search online, you’ll see that it’s possible to experience adverse reactions. For example, several reviews posted on Consumer Affairs mention side effects like:

It’s difficult to tell whether these symptoms were actually due to Splenda or pre-existing conditions. But it’s interesting to note that many consumers had similar issues. In some cases, their side effects went away once they’ve stopped using Splenda. 

For example, someone who is stressed out may experience anxiety, headaches, muscle pain, or digestive distress. If that person uses Splenda regularly, he might blame it for these side effects without realizing that stress is the actual culprit. 

So far, researchers agree that sucralose may affect the gut flora. Some say that it may also promote weight gain by increasing appetite and sugar cravings. Due to its harmful effects on the microbiota, it may indeed cause diarrhea, nausea, and other digestive symptoms. 

Note, though — these side effects are unlikely to occur if you consume sucralose in moderation. 

An occasional cup of coffee sweetened with Splenda won’t damage your health. Just make sure you don’t make a habit out of it.

How to Cut Back on Sugar and Artificial Sweeteners 

Based on the above findings, we can say that Splenda is likely safe when consumed in small doses. 

The FDA has defined the Acceptable Daily Intake for sucralose to be 5 milligrams per kilogram of body weight. That would be over 450 milligrams for a 200-pound person, which is a lot more than you’d normally consume. 

To stay on the safe side, consider cutting low-calorie sweeteners from your diet. It won’t be easy, but at least you’ll have peace of mind. 

One option is to replace sucralose with stevia. According to the FDA, this natural additive is 200 to 400 times sweeter than sugar. It’s made from the leaves of Stevia rebaudiana and doesn’t affect blood glucose levels. 

Stevia has no calories or GMOs — that’s why we use it in our products. Additionally, it doesn’t cause allergic reactions or side effects. The downside is that it doesn’t taste too great in baked goods. 

Looking for other ways to cut back on Splenda and sugar? Here are some tips to help you out:

• Add unsweetened vanilla-flavored almond milk to shakes and coffee
• Use naturally flavored protein powder in baked goods, oatmeal, milkshakes, or even coffee
• Eat fresh fruits when sugar cravings kick in
• Replace Splenda with unsweetened applesauce or mashed bananas in cookies, cakes, pancake batter, and homemade ice cream
• Add cinnamon, ginger, nutmeg, cardamom, vanilla, and other spices to homemade desserts
• Swap diet soda for fruit-infused water or homemade iced tea 
• Use pureed fruits in baked goods
• Brush your teeth when craving sugar (the minty taste of toothpaste numbs the sweet taste buds)
• Fill on protein to stop your cravings and keep your blood sugar levels stable

Splenda: Friend or Foe?

Now that you know more about Splenda, it’s up to you to decide whether or not it’s a safe choice. Splenda side effects require further research. Most studies are conflicting, making it difficult to draw a conclusion. 

All in all, sucralose is likely safe when consumed in moderation. Think of it as an occasional treat rather than something you can’t live without. Although it’s a better choice than sugar, its long-term effects are unknown. 

Current evidence suggests that Splenda isn’t entirely inert. If you have diabetes, metabolic syndrome, or insulin resistance, it’s better to use it with caution. Monitor your blood sugar levels and watch out for red flags. 

Our advice is to follow the rules of workout nutrition and fill up on whole foods. Fish, lean meat, vegetables, sweet potatoes, nuts, and other unprocessed foods are safe and natural. 

What’s your experience with artificial sweeteners? Do you have any tips on how to beat sugar cravings? Drop a comment below and let us know!