What is sucralose?
Sucralose is a food additive E 955 used as an artificial sweetener . It was invented in 1976 by scientists from the English company Tate & Lyle, namely Leslie Hough and Shashikant Phandis. Hough then told Pandis to “test” the chlorinated sucrose derivative , which he recognized by taste. He discovered that the compound had a strong sweet taste. Tate and Lyle patented sucralose that same year. [14]
Sucralose is a non-nutritive sweetener used in a variety of foods and beverages. It is produced by a process that begins just like the production of regular table sugar (sucrose). However, sucralose is not a sugar. It differs from it in its chemical composition. Three selected groups in the sucrose molecule are replaced with three chlorine atoms, resulting in a no-calorie sugar-like sweetener. [1][4][14]
Although sucralose is very sweet, its chemical compound prevents stomach acids from breaking it down. Up to 85% of a teaspoon of sucralose is not absorbed into the body . However, 15% is absorbed by the body in the short term through urine. For this reason, it is clear that sucralose contains no calories and does not bind to muscle or fat. [1][4][14]
Sucrose vs. sucralose
Sucrose is a naturally occurring sugar, commonly known as table sugar, while sucralose is an artificial sweetener. The chemical structures of the two sweeteners are related , but not identical . The molecular formula for sucralose is C12H19Cl3O8 , while the formula for sucrose is C12H22O11 . Thus, unlike sucrose, sucralose is enriched with chlorine . The sucralose molecule looks similar to a sugar molecule. [1][14]
As mentioned earlier, sucralose has zero calories compared to sucrose. It provides 16 calories per teaspoon (about 4.2 g). Sucralose is approximately 600 times sweeter than sucrose and, unlike most artificial sweeteners, does not have a bitter taste . [4]
Facts and myths about sucralose
There have been many articles and studies written about sucralose that focus on its main benefits as well as its negative effects on our health. Which of these statements are true and which are false?
Sucralose and weight loss
Sucralose, like all artificial sweeteners, promotes weight loss . Is this statement a myth or truth? Replacing sugar-containing foods and sweetened beverages with sucralose products may help promote weight loss or weight maintenance to some extent.
In a survey of members of the National Weight Control Registry, the largest weight loss study, more than 50% of all respondents said they regularly drink low-calorie drinks, of which 78% believe it helps control their calories. [10]
In one 18-month study, the effects of artificial sweeteners on weight were examined in 641 children aged 4 to 11 years. They received 250 ml of an artificially sweetened drink per day for 1.5 years. It was found that children who consumed sweetened drinks lost enough weight and fat compared to children. [9]
People who are severely overweight or obese have started taking low-calorie sweetened foods and drinks as a method of losing weight. Replacing sugary drinks with artificially sweetened ones resulted in an average weight loss of about 0.8 kg per month in adults. [8]
Using non-calorie sweeteners (such as sucralose) can help people lose or control their weight. However, low-calorie sweeteners (and products containing them) are not miracle products , and consuming them will not lead to much weight loss. They should be considered as aids that can be integrated into your fitness lifestyle and behavioral practices, such as proper nutrition , regular exercise and adequate sleep. By following these factors, you will be able to lose weight. [2]
Effect of sucralose on blood sugar and insulin levels
Sucralose is thought to have little effect on blood sugar and insulin levels.
Is this true or a myth? It all depends on your body and whether you regularly consume artificial sweeteners.
In one study, 17 severely obese people who did not regularly consume artificial sweeteners found that sucralose increased blood sugar levels by 14% and insulin levels by 20% . [5][10]
A study of normal-weight people did not find any effect of sucralose on blood sugar or insulin levels . However, these studies included people who regularly consumed sucralose. [6][7]
These studies suggest that if you don't take sucralose regularly, you may experience subtle changes in your sugar and insulin levels if you do take it. However, if you consume sucralose regularly, these changes will disappear over time. However, you must adhere to its recommended daily dose . Recently, experts have concluded that using low-calorie sweeteners to treat diabetes may even promote better glycemic control . [2][5][6]
Sucralose causes cancer
Many articles mention sucralose as a carcinogen. The US National Cancer Institute also commented: “In 1998, the US Food and Drug Administration (FDA) approved sucralose as a generic sweetener. Prior to the approval of sucralose, the FDA evaluated more than 100 safety studies , including studies assessing cancer risk. The results of these studies did not show that these sweeteners cause cancer or pose any other risk to human health “[13]
Pregnancy and sucralose
Pregnant and breastfeeding women often worry about the impact of food, drinks and medications on the health of their children. Research has shown that sucralose has no adverse effects on pregnant or nursing mothers , and there are no known side effects of consuming sucralose. Because only a small amount of sucralose , its presence in breast milk is very low. Sucralose-sweetened foods are also added to a child's diet , especially to prevent unwanted weight gain and prevent obesity in the child. [2][6][10]
Sucralose contains chlorine
Many people are advised not to consume sucralose due to the fact that it contains chlorine. Yes, the sucralose molecule contains three chlorine atoms , which increases the intensity of the sweet taste and removes calories . However, the chlorine in sucralose is not released and stored in the body. In fact, it is the presence of chlorine atoms that prevents sucralose from being broken down into energy in the body, making it calorie-free. [14][17]
It's important to note that chlorine is a natural ingredient that is commonly found in table salt or peanut butter, for example. Chlorine is also part of more complex molecules found naturally in other foods, such as lentils, peas and potatoes. Additionally, chlorine is added to most public drinking water . [2][16][14]
Expensive, but tasty, economical, safe, and therefore the price is justified
- Use experience: six months or more
- Cost: 386 rubles
I've been using sweeteners for a long time. But I only buy good ones, without cyclamates. For example, I bought Sukrazit several times. But I didn’t like the dietary supplement Artemisia “Stevia Plus,” although it is a natural sweetener, because the tablet takes a very long time to dissolve.
I know that the best sweetener is pure sucralose. But no matter how much I looked for it in pharmacies and stores in the city, I never found it. I had to order from the online store. This sweetener is not cheap, and I also had to pay 300 rubles for delivery. But I ordered a lot of useful products there, which I also didn’t find in regular stores, so the cost of sucralose did not increase much. So now I tried this sugar substitute.
The tiny bottle is placed in a box several times its size. It looks awkward.
Plus, I also received a defective copy, because the retaining inner cardboard insert was torn.
On the front side of the package, the manufacturer outlined three main options for using sucralose. But it would be better to write something like “suitable for sweetening any products and using during heat treatment.” Also, on the same side it is separately highlighted that there are no calories in sucralose.
Here’s a tiny jar that contains only 14 grams of pure sucralose and costs about four hundred rubles.
sweetener sucralose
The kit includes a special spoon with a recess for scooping natural sweetener from the bottle. The recess is very tiny, its diameter is 4 mm and its depth is 1.5 mm. The portion is barely visible to the eye. But I also received a defective, broken spoon. The inconvenience is that its length became shorter due to breakage, I appreciated it later when I had to remove the sweetener, the amount of which in the jar was already less than half.
measuring spoon
Why did I want to buy pure sucralose so much? And you read and understand. The benefits of sucralose will be especially clear to diabetics.
The box itself also describes the advantages of this natural sugar substitute.
sucralose benefits
The method of consumption is the same as for sugar. The safe daily intake is indicated.
sucralose application
It turns out that sucralose in products may have the designation E955. So, not all “eats” are bad and terrible for our health.
Bulk sucralose is a very finely ground white powder.
sucralose
I doubted that such a tiny portion, which is scooped into a measuring spoon, could sufficiently sweeten a cup of tea or coffee. And for the first time I added 2 measuring spoons to 200 ml of drink. Amazing! It turned out very sweet, even cloying! For this amount of liquid, one measuring spoon is more than enough. And I add two servings to a large cup of tea. The manufacturer did not deceive when he wrote that the amount of sucralose in one measuring spoon corresponds to about one and a half teaspoons of sugar. The powder dissolves instantly and does not accumulate at the bottom, so there is no need to constantly stir. And the sweetness of sucralose is pleasant, sugary, and not specific, like stevia.
For those who cannot consume sugar or who are watching their weight, I can safely recommend the wonderful sucralose. I just advise, if possible, not to be shy and ask for a certificate, because some manufacturers may mix sucralose with fructose. You can’t tell by looking at it, and the cost is significantly reduced, but only for the manufacturer.
Advantages
- *economical consumption
- 0 calories
- dissolves quickly
- sweet taste without aftertaste
rekonarecommends
Products containing sucralose
Most foods that contain artificial sweeteners are called "low-calorie" or "sugar-free" foods. Here are some tips on where sucralose may be found:
- Beverages – Beverages – flavored iced teas, sparkling water, fruit water and hot chocolate are examples of drinks that may contain sucralose. Using this artificial sweetener reduces calories and sugar compared to sugar-sweetened drinks. 350ml of baking soda contains about 150 calories and 40g of sugar, while sucralose soda contains no calories and no sugar. [10]
- Protein powder and dietary supplements – Protein supplements, such as protein powder mixtures and energy or protein bars , often also contain sucralose. You can also find this substance in many BCAA energy drinks and fitness foods, such as protein pancakes, flavored nut butters, and low-calorie sauces.
- Confectionery and Chewing Gum - Manufacturers of highly addictive sweets such as candy or chewing gum are replacing sugar with sucralose in many cases.
Aspartame
The ingredients in aspartame are aspartic acid and phenylalanine, both naturally occurring amino acids. Aspartic acid is produced by our body, and phenylalanine is an essential amino acid obtained from food. Once in the body, aspartame breaks down into methanol , which is a very dangerous substance in large quantities, but the amount that is produced during the breakdown of aspartame when consumed is not dangerous or toxic.
This additive is present in thousands of products on store shelves. It’s enough to name a few: yoghurts, soda, jelly, chewing gum, bread, etc.
How to add sucralose to your diet?
If you want to add foods to your diet that are lower in sugar and calories , choose foods that contain sucralose. You can match all your dishes and drinks with them.
Here are some helpful tips on how to include sucralose in your diet:
- Forget about sugar, do not add it to tea and coffee, replace it with sucralose. Keep in mind that it tastes much sweeter than sugar, so its dosage should be less.
- Replace high-calorie drinks such as lemonade, soda and flavored coffee with products containing sucralose. Instead of regular cola, take the sugar-free version. Instead of classic energy drinks, try BCAA energy drinks that do not contain sugar.
- Add foods containing sucralose to your cakes or oatmeal, as well as protein powders or nut butters containing sucralose. For example, try this recipe for a healthy and fluffy strawberry protein roll with coconut.
Where can I buy
Just a few years ago, this sweetener was a rather rare product, and real sucralose was bought only in foreign online stores at exorbitant prices. Today everything is simpler - you can find the supplement on Russian websites and even in some pharmacies and health stores.
We recommend: Glidiab
It is difficult to say how much sucralose costs: its price ranges from 150 to 400 rubles. per package weighing 50 g. Depending on the manufacturer, the sweet additive can be packaged in powder form or compacted into classic sugar-replacement tablets.
The most commonly found on sale is sucralose with inulin. Harm or benefit – consumers are still arguing about this, although for doctors and nutritionists there are no questions left for a long time. Inulin is a sweet substance, a polysaccharide, which is extracted from chicory, Jerusalem artichoke and agave (we have a whole article about inulin and its beneficial properties). It also belongs to the group of dietary fibers, known throughout the world as prebiotics.
We have written about the benefits of prebiotics in some detail: these substances serve as the main food for healing probiotics, which fill our intestines with beneficial microflora. This is why statements about the dangers of sucralose for intestinal microflora sound so unconvincing. Just add yogurt to your morning coffee with inulin “sugar” for an afternoon snack - and your intestines will be healthy and happy.
Sucralose and its daily intake
The amount in which a substance is safe is characterized by its Daily Intake (ADI). This norm is defined as the maximum amount of a substance that a person can take daily throughout his life without any health risk . In 1991, the Joint Expert Committee on Food Additives (JECFA) set the intake value for sucralose to range from 0 to 15 mg/kg body weight . Based on this information, we can calculate that for a person weighing 80 kg, the maximum intake of sucralose is 1200 mg per day. [18][19]
