Is Sucralose Safe To Have? Let’s Talk About This Artificial Sweetener + Your Health

Sucralose, the artificial sweetener, has been a staple in many low-calorie diets for decades. With its zero-calorie promise and widespread availability, it may be easy to assume sucralose is a harmless alternative to sugar. But is it really? Recent studies and mounting concerns have sparked debate about the potential health risks associated with sucralose consumption.

What Is Sucralose?

Scientifically speaking, sucralose is 1,6-Dichloro-1,6-dideoxy-β-D-fructofuranosyl-4-chloro-4-deoxy-α-D-galactopyranoside.

Chemical Makeup:

Sucralose is a chlorinated sugar derivative, created through a multi-step process involving:

Selective chlorination of sucrose

Replacement of three hydroxyl groups with chlorine atoms

Practically speaking, it’s a very sweet sugar alternative. It’s

600 times sweeter than sugar

Calorie-free

Non-glycemic (doesn't raise blood sugar)

Heat-stable (suitable for baking)

Worse than sugar in some ways:

Potential impact on gut health and microbiome

Link to inflammatory responses and oxidative stress

Possible effects on cognitive function and memory

“Better” than sugar in other ways:

Calorie content (zero calories)

Glycemic control (doesn't contribute to blood sugar spikes)

Dental health (non-cariogenic)

Not totally certain territory:

Long-term effects on human health

Potential cancer risks 

Impact on metabolic function and weight management

While sucralose may seem like a healthier alternative to sugar, its artificial nature and potential health risks warrant caution. While cutting back on excess sugar and calories is important in promoting a healthful diet, sucralose is likely not the best way to get there.

Where It’s Found

You’ll find sucralose everywhere from grocery store shelves to restaurant salad dressings. Be on the lookout:

Food and Drink:

Diet sodas and sugar-free drinks

Low-calorie baked goods (cakes, cookies, muffins)

Sugar-free gum and candies

Artificially sweetened yogurts and desserts

Energy bars and protein powders

Low-carb and keto products

Tabletop sweeteners (Splenda, Equal)

Processed Foods:

Cereals and granolas

Energy drinks

Flavored waters

Ice cream and frozen treats

Jellies and jams

Low-fat or non-dairy milk alternatives

Meal replacement shakes

Pharmaceuticals and Supplements:

Some medications (e.g., cough syrups)

Vitamin and mineral supplements

Weight loss supplements

Effects On Gut Health

While a no-calorie sweetener sounds great in theory, the truth is more bitter than sweet.

Unfortunately, sucralose has been shown to seriously disrupt our gut bacteria, leading to an overgrowth of harmful pathogens and a decline in beneficial microorganisms. Research suggests that sucralose can alter the gut microbiome's composition, reducing the presence of beneficial bacteria including Bifidobacterium and Lactobacillus. This disruption can lead to a range of gastrointestinal symptoms, including bloating, abdominal pain, diarrhea, and constipation. This imbalance of gut bacteria has been linked to a host of chronic diseases, including obesity, diabetes, and inflammatory bowel disease.

Sucralose consumption has also been linked to compromised gut integrity, characterized by increased permeability and inflammation--leaky gut! The chlorinated structure of sucralose may damage the gut lining, allowing toxins and undigested food particles to pass through the gut wall and into the bloodstream. This can trigger an immune response, leading to inflammation and oxidative stress. Studies have also shown that sucralose can inhibit the production of glycosidases, essential enzymes for maintaining gut health. The consequences of compromised gut integrity can be far-reaching, contributing to conditions such as leaky gut syndrome, irritable bowel syndrome, and even neurological disorders like anxiety and depression. 

Effects On Overall Health 

1. Inflammation

Consuming sucralose can lead to chronic inflammation, a silent killer that undermines overall health. Research reveals that sucralose may:

Triggers inflammatory responses in the body (2)

Increases oxidative stress and free radical production

Activates pro-inflammatory cytokines

Disrupts the gut-brain axis, leading to neuroinflammation (3)

2. Insulin Resistance 

Consuming sucralose can contribute to insulin resistance, a precursor to type 2 diabetes and metabolic syndrome. Research suggests that sucralose may:

Alter gut microbiota, impairing glucose metabolism (1)

Increase inflammation, reducing insulin sensitivity

Activate sweet receptors, confusing the body's natural response to sugar

Enhance glucose uptake in fat cells, promoting weight gain

3. Weight Management

Despite being calorie-free, sucralose can hinder weight management efforts. Research reveals:

Sucralose confuses the body's natural response to sweetness, leading to increased cravings

Alters gut microbiota, impairing glucose and lipid metabolism

Increases inflammation, promoting fat storage

Disrupts appetite regulation, leading to overeating

4. Increased Risk For Certain Health Conditions

Consuming sucralose has been linked to an increased risk of various health conditions, including:

Type 2 Diabetes: Altered gut microbiota and insulin resistance

Heart Disease: Increased inflammation, blood pressure, and cholesterol

Stroke: Elevated blood pressure and cardiovascular risk

Cancer: Potential carcinogenic effects and tumor growth

Kidney Disease: Increased oxidative stress and renal damage

Neurological Disorders: Neuroinflammation, anxiety, depression, and cognitive decline

Autoimmune Diseases: Disrupted gut-immune axis and inflammatory responses

My Favorite Sugar Substitutes 

Sweets are a delicious part of a balanced diet (although should be a pretty small part), but there are some ways to make better choices when it comes to sweeteners.

Raw honey (can have benefits to allergy sufferers if it’s local)

Maple syrup

Organic coconut sugar

Fruit juices (in small doses): adding a dash of fresh squeezed juice to a mocktail or recipe is a great way to add natural sweetness without a sugar overload

When Ditching Sugar, Don’t Replace It With Something Worse

While much of the “healthy eating” advice of the last 40 years has advocated for sugar-free alternatives including sucralose, this misleading suggestion is likely causing more harm than good. This type of mixed message is frustrating and has real life impacts on our health.

Looking For Additional Guidance?

To get to the bottom of real nutrition and a plan for overhauling your diet in a sustainable, evidence-backed way, consider scheduling an appointment with one of our functional medicine experts. You don’t have to do it alone!