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Does the name sucralose ring a bell? If you occasionally read the ingredients list on food packaging, you’ve likely encountered it. It’s one of the most popular zero-calorie sweeteners used today to sweeten foods and drinks. You’ll find it practically everywhere – in chewing gum, sweets, diet sodas, and even sports nutrition products.
Sucralose, like other sugar substitutes, is quite popular because it allows people to enjoy sweetness without unnecessary calories or added sugar. However, there are often reports suggesting that you should avoid it because it might be harmful to your health. So, what’s the real story? Today, we’ll take a closer look at whether it’s safe to include sucralose in your diet.
What is Sucralose?
Sucralose, also known as E955, is a modern zero-calorie (non-nutritive) sweetener that serves as a popular alternative to traditional white sugar. It is up to 600 times sweeter than sugar and has the advantage of lacking the unpleasant aftertaste often associated with artificial sweeteners. Thanks to its intensely sweet taste, only a very small amount of sucralose is needed to achieve the same level of sweetness as sugar, making it an extremely efficient sugar replacement in food production. Sucralose is widely used in the food industry, added to various beverages, sweets, chewing gum, bars, and other products where a sweet taste is desired without the calories. [1]
How was Sucralose Discovered?
The history of sucralose is fascinating and can be attributed to a fortunate mistake. In 1976, Shashikant Phadnis, a student at Queen’s College in London, was working on a research project focused on white sugar (sucrose). During the experiment, his supervisor instructed him to test a substance they had just created. However, due to a misunderstanding, instead of testing it (“test”), he tasted it (“taste”). Fortunately, nothing terrible happened—in fact, quite the opposite. He discovered that the newly synthesised substance was exceptionally sweet. This small mistake led to the discovery of a new artificial sweetener. [1]
Following this serendipitous discovery, Tate & Lyle, a company collaborating with Queen’s College, began investing in sucralose research. Together with Johnson & Johnson, they developed the first sucralose-based sweetener under the brand name Splenda, which hit the market in 1991. At that time, sucralose had been approved for use in food in Canada. This allowed it to be added to foods as a sugar substitute, and people could also buy small packets of Splenda containing sucralose.
It was introduced to the US market in 1998, when the US Food and Drug Administration (FDA) approved it for use in food. The European Union, specifically the European Food Safety Authority (EFSA), approved it in 2004. [12]
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What’s the Difference between Sucralose and Sucrose?
Sucralose and sucrose have similar names and even a similar chemical structure at first glance. This isn’t surprising since sucralose is actually derived from sucrose. However, there are significant differences between these two substances. Sucrose, known as ordinary table sugar, is a simple disaccharide (composed of glucose and fructose) that breaks down in the body to provide us with energy. On the other hand, sucralose doesn’t convert into calories in the body—it simply tastes sweet.
How is Sucralose Made?
Sucralose is produced by chemically modifying sucrose. Specifically, some of the hydroxyl groups (a combination of oxygen and hydrogen) in the sucrose molecule are replaced with chlorine. The so-called chlorination of sucrose might sound alarming, but it’s actually not a dangerous process at all. The substance remains safe for consumption, with the key difference being that it behaves entirely differently in the body. Unlike sucrose, sucralose is barely absorbed into the body. Only about 16% of the total ingested amount passes from the intestine into the bloodstream. Because of this, it’s classified as a non-nutritive sweetener—the amount of sucralose that’s absorbed and could potentially provide calories is truly negligible.
Thanks to this production process, sucralose is also 600 times sweeter than sucrose. However, it tastes similar to sugar and, unlike some other artificial sweeteners (e.g., saccharin), it doesn’t have an unpleasant aftertaste. This is why it’s so popular and widely used in the food industry today.
Where is Sucralose Used?
Thanks to its pleasant taste and properties, sucralose has become a favoured sweetener in many food products. Although it was initially intended as a sweetener for those who are overweight or have diabetes and need to lose weight and control their blood sugar levels, it is now widely used in a variety of foods. This substitution means that these products can have fewer calories than if sugar were used instead. So, what types of products typically contain sucralose?
- Sweetened drinks
- Confectionery
- Chewing gum
- Frozen desserts
- Dressings and sweet sauces
- Syrups
- Instant foods
- Sports nutrition
- Protein and fitness snacks (bars, cookies, etc.)
- Medicines – it can be found in some syrups or lozenges
You can also buy sucralose on its own, either in the form of drops, such as in Flavor Drops, or as a powder, like Splenda, to use at home for sweetening. It can be used to sweeten tea, coffee, or practically anything else where you want to add sweetness without sugar. You can also add it to your baking and cooking. By using it in your favourite sweet recipes, you can save a lot of calories from sugar. Some studies suggest it withstands temperatures up to 120°C, but most sources agree it’s stable even at higher temperatures typically used in cooking and baking. [8,17]
Interested in learning about other sweeteners used in foods? Find a list of artificial sweeteners in the article Artificial Sweeteners: The Positives and Negatives of Sweet Taste Without Calories.
What Health Benefits Does Sucralose Offer?
1. Supports Weight Loss
Sweet-toothed dieters often find it challenging to cut back on sugar. As you may know, significantly reducing sugar intake is usually one of the top priorities when trying to lose weight. Sugar often sabotages efforts to achieve a calorie deficit and successfully shed body fat. It’s a source of so-called “empty calories,” providing nothing but energy – unlike proteins or complex carbohydrates. Moreover, sugar is typically found in calorie-dense foods with minimal nutritional value. Excessive sugar intake increases the risk of overweight and obesity, so limiting it is essential when losing weight.
This is where sucralose comes in, offering an elegant solution. It provides sweetness without the calories, allowing dieters to satisfy their sweet cravings without affecting their calorie intake. Sucralose, like other non-caloric artificial sweeteners, is a popular tool for weight loss, helping people stick to dietary restrictions and persevere.
Sucralose can be helpful for those looking to shed a few stubborn pounds of fat, as well as those with significant excess weight or obesity, which can impact overall health. You’re likely aware that excess body weight is closely linked to an increased risk of health issues, such as high blood pressure or diabetes.
However, it’s important to remember that healthy weight loss isn’t just about replacing sugar with sweeteners. The World Health Organisation (WHO) recently reported that artificial sweeteners are not suitable for long-term use when aiming to lose weight and prevent metabolic diseases. The reason lies in their potential impact on appetite, which we’ll discuss later. Therefore, it’s always crucial to assess whether sweeteners are right for you, and not rely solely on them for weight loss. [16]
The foundation should always be a varied and balanced diet rich in fresh foods. It’s also vital to reduce sugar intake while achieving a long-term calorie deficit. Within this framework, you can enjoy snacks or drinks containing sucralose and still indulge in the taste of sweets and desserts.
If you want to know the general tips for losing weight, don’t miss our article 15 Tips to Lose Weight, Start Exercising, and Eat Healthily.
2. Helps Regulate Blood Sugar Levels
You’re probably aware that reducing sugar intake is crucial for those who need to monitor their blood sugar levels (glycaemia). Consuming sugar causes a sharp increase in glycaemia and, subsequently, insulin, which can be particularly problematic for people whose bodies can’t normalise these levels on their own. People with diabetes or reduced glucose tolerance, often accompanied by insulin resistance, need to be especially cautious and look for ways to avoid these sudden spikes. Surprisingly, blood sugar fluctuations can also affect healthy individuals – often manifesting as cravings for sweets and energy dips.
Sucralose can be a helpful ally in this case. Since it’s not sugar, it doesn’t raise blood sugar or insulin levels, allowing people who need to control their glycaemia to enjoy sweetness. It’s a suitable sugar substitute for diabetics, but even healthy individuals can benefit from its use. By reducing sugar intake and partially replacing it with sucralose, you might experience fewer cravings for sweets, more stable energy levels, and less fatigue.
3. Benefits Oral Health
Did you know that excessive sugar consumption is also a risk factor for your teeth? Sugar feeds bacteria in the mouth, which convert it into organic acids. These acids can attack and damage tooth enamel. When sugar intake is too high, combined with poor oral hygiene, there’s an increased risk of tooth decay. [9]
Sucralose, unlike sugars, isn’t converted into acids by oral bacteria, so this harmful process doesn’t occur after consuming it. By reducing sugar intake and replacing it with sucralose, you can benefit your dental health. [9]
Are There Any Risks Associated with Sucralose?
1. It May Have a Negative Impact on Gut Microbiome
You may have heard reports about sucralose and its harmful effects on the composition of microorganisms in our intestines. If this were true, it would be a significant concern, as we need beneficial bacteria, yeasts, and other species that make up our gut microbiome for overall health. The proper composition of the microbiome reflects not only good digestion but also immunity and even mental health. [6]
However, when we take a closer look at the impact of sucralose on the microbiome, we find that many studies suggest there is no need to worry. Changes in the composition of microorganisms were often observed in animal studies where excessively high doses of the sweetener were used. These findings cannot be directly applied to humans. [1]
When the effect of sucralose on the human gut microbiome is examined, scientists tend to conclude that sucralose does not significantly affect the composition of microorganisms. While individual microbiome compositions may vary, the general consensus is that if the sweetener is consumed within the recommended daily limit, there is no need to fear its harmful impact on gut bacteria. We’ll talk more about this daily amount shortly, but for now, suffice it to say that to exceed it, one would need to consume several liters of Coca-Cola Zero daily. [1,8,11]
However, everyone is different, and so is each person’s microbiome. Since scientists are still researching this area and our understanding is not perfect, it’s possible that sucralose could have some negative impact on the composition of microorganisms in our gut. Therefore, it’s wise to consume it in moderation.
2. It May Influence Appetite
Many of us turn to sucralose and other sweeteners to curb cravings for sweets and to avoid unnecessary snacking. However, according to some research, it seems that the body might be too smart to be tricked.
Sugar, which we try to avoid by using sweeteners, triggers the brain’s so-called reward centers, which produce dopamine and other similar substances. These awaken pleasant feelings after eating foods rich in sugar and fat (sweets, salty snacks, etc.). Foods containing sweeteners may be sweet, but according to some scientists, they do not adequately satisfy our brains because they don’t have as strong an effect on the reward centers. This means that even if you eat ice cream with a sweetener, you might still crave the traditional kind. If you give in, the result could be a higher caloric intake and, over time, potential weight gain. [14]
Another way sucralose may influence appetite is by affecting hormones involved in satiety control, such as insulin, incretins (e.g., glucagon-like peptide 1), or leptin. It appears that sucralose may be involved in the processes by which these hormones signal to the brain that we are full and satisfied, which could result in increased food intake. However, this effect of sucralose is not yet well understood. [1,7,13]
Just as there are studies that point to a negative impact on appetite, there are also many studies where this effect was not observed. Therefore, it’s not necessary to avoid sucralose, but it’s important not to overconsume it. It’s also advisable to ensure that your diet is balanced, with sufficient protein or, for example, fibre, which helps control satiety, whether or not sucralose is part of your diet. [5,14]
What Other Possible Risks Does Sucralose Pose?
- It may cause digestive problems in some people, such as bloating, gas, diarrhea, or constipation.
- It may negatively affect digestion in people with Irritable Bowel Syndrome (IBS).
- Not everyone may like the taste of this sweetener. While it doesn’t have the typical artificial aftertaste of some other sweeteners, it still tastes different from sugar.
How Does Sucralose Behave in the Body?
Sucralose is like a silent tourist quietly walking through the forest. When it enters the body, it moves through almost unnoticed, leaving minimal traces behind. Imagine drinking a beverage sweetened with sucralose—this substance travels through the digestive system, but your body hardly absorbs it. About 84% of sucralose leaves the body unchanged in the stool. The small percentage that does make it into the bloodstream is quickly excreted in the urine, mostly in its original form. Only 2-3% of sucralose is metabolized and converted into metabolites by the body. [1,8]
There is no evidence to suggest that sucralose crosses the blood-brain barrier or the placenta. Additionally, it is not fat-soluble, so there is no need to worry about it being stored in fatty tissues. In this way, sucralose acts more like an uninvolved observer rather than an active participant in our metabolism, minimizing any risk of its accumulation in the body. [8]
Is Sucralose Safe?
If you care about your diet, this is likely a question you’ve asked yourself. We often read that sucralose and other sweeteners are dangerous and harmful, and that we should avoid them. For example, sucralose was once suspected of increasing the risk of bladder cancer. However, this was not confirmed, and today sucralose is considered safe. After all, if it weren’t, authorities wouldn’t have approved it for use in food.
Sucralose is, in fact, approved for use in almost all countries. In the European Union, it was given the green light in 2004, and it was assigned the designation E955. The fact that it has an “E” number means it has undergone research and analysis of the scientific literature and was subsequently approved for use in food.
What Is a Safe Dose of Sucralose?
Sucralose, like other sweeteners, has an Acceptable Daily Intake (ADI) value, which is the amount of sweetener that is safe to consume daily. For sucralose, this is set at 15 mg per kilogram of body weight. In practical terms, this means that a 70 kg person could safely consume 1050 mg of sucralose daily. Reaching such a dose is quite difficult, as evidenced by the fact that the average Estimated Daily Intake (EDI) is significantly lower, at 7–140 mg per day. This is 7.5 to 150 times lower than the ADI. [4,15]
Is Sucralose Safe During Pregnancy?
Naturally, pregnant women are particularly cautious about what they include in their diet. And since sucralose is an artificial sweetener, it might initially raise concerns. However, there is no need to worry. Since it travels through the body in almost unchanged form and does not cross the placenta, it is considered safe even during pregnancy. [3,10]
5 Myths About Sucralose
Sucralose, along with other sweeteners, has long been a hot topic under constant scrutiny. Concerns about its safety and effects on health arise quite frequently. What myths and misconceptions about sucralose might you encounter?
1. It Causes Cancer
There are fears that sucralose may increase the risk of tumors or even damage our DNA. However, research has not confirmed these suspicions. On the contrary, both the European Food Safety Authority (EFSA) and the U.S. Food and Drug Administration (FDA) have deemed sucralose safe for human consumption. [2]
2. It’s Dangerous Because It Contains Chlorine
Although sucralose contains chlorine atoms, its chemical structure is stable, and the body does not break it down into toxic compounds. The chlorine in sucralose is not in a harmful form and poses no health risks when consumed in normal amounts.
3. It Metabolizes Like Sugar in the Body
Unlike sugar, sucralose is barely even metabolized in the body. Most sucralose passes through the digestive system unchanged and is excreted in urine and stool. This means it does not contribute to energy intake, unlike sugar.
4. It Raises Blood Sugar Levels
Studies have shown that sucralose does not raise blood glucose levels, neither in healthy individuals nor in diabetics. Therefore, this sweetener is considered a safe sugar alternative, even for people with diabetes.
5. It Causes Weight Gain
Research on humans has not shown that sucralose directly causes weight gain. On the contrary, it is often used as a sugar substitute during dieting to reduce calorie intake. Theoretically, it may slightly increase appetite in some people, but it does not affect metabolism in a way that leads to fat storage.
What Should You Remember?
When you want to reduce sugar intake, sucralose offers itself as a substitute that provides sweetness without unnecessary calories. It is popular for weight loss and is also known as a suitable “sugar” for diabetics. Although its reputation is surrounded by many myths, studies have not confirmed these doubts about its safety. Therefore, sucralose can be considered a safe sweetener, approved by expert institutions, and can easily be part of your diet. Of course, it’s important to consume it sensibly while maintaining a balanced diet and a healthy lifestyle.
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[10] MANDEL, I.D. - GROTZ, V.L. Dental considerations in sucralose use. – https://pubmed.ncbi.nlm.nih.gov/11887514/
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[12] POZO, S. DEL et al. Potential Effects of Sucralose and Saccharin on Gut Microbiota: A Review. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029443/
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[16] Acceptable daily intake of sweeteners in the EU | Knowledge for policy. – https://knowledge4policy.ec.europa.eu/health-promotion-knowledge-gateway/sugars-sweeteners-7_en
[17] WHO advises not to use non-sugar sweeteners for weight control in newly released guideline. – https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline
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