Sucralose Vs. Stevia

Nowadays, almost anything is sweetened with sucralose (Splenda) or stevia.

When taking your daily greens or red supplements, you can find stevia or sucralose.

While it is an excellent way to reduce caloric and sugar consumption, what does the science have to say about these options?

Are they as good as they are supposed to be?

In this article, we’ll analyze the evidence behind stevia and sucralose to determine if one is healthier than the other.

What Is Stevia?

Stevia is a natural zero-calorie sweetener native to South America.

It comes from the Stevia rebaudiana plant, a shrub from the Asteraceae family.

Now, the plant you might find in your backyard is completely different from the stevia you are putting into your coffee.

When you buy stevia from the store, you are not buying the stevia leaves but an extract from those leaves.

In fact, there is some controversy regarding the consumption of stevia leaves since some organizations state that it might cause some health concerns.

That is why the FDA only recommends consuming the refined extract from stevia called rebaudioside A (Reb-A). (Source)

One of the benefits of stevia is that it is 200 to 300 times sweeter than regular table sugar, meaning you don’t need to add too much of it to provide sweetness.

As for the taste, some people say stevia has a bitter aftertaste.

Eventually, you get used to it.

But, while I don’t mind, I know several people find this off-putting.

You can find it at your local store as pure stevia extract or in other forms like Truvia.

Is Stevia Safe?

Yes, stevia is generally recognized as safe (GRAS).

However, as mentioned before, make sure you opt for refined stevia instead of the leaves.

There is still not enough evidence to determine the health effects of consuming it in this form.

How Much Stevia Can I Have?

It might be difficult to reach the recommended daily intake for stevia.

But, it is not impossible.

The Acceptance Daily Intake for stevia is 4 mg per kilogram or 1.8 mg per pound of body weight. (Source)

So this means if you have a body weight of 180 lbs, you should not have an intake of more than 324 mg of stevia per day.

Depending on the brand and how much stevia they use might result in consuming no more than 10-12 packets per day.

Surpassing this amount might increase the risk of digestive issues like bloating, gas, stomach cramps, and diarrhea.

How To Use Stevia

You can use stevia instead of regular table sugar to provide sweetness to your favorite drinks or recipes.

Add it to your coffee, sprinkle it on top of your favorite natural yogurt, or mix it with a glass of iced lemonade.

The ways you can use stevia are endless.

However, depending on the brand, it might create a bitter aftertaste.

Make sure you choose stevia meant for cooking to avoid changing the recipe’s texture and flavor.

What Is Sucralose?

Moving along to the next sweetener.

We will now talk about sucralose.

Sucralose is another zero-calorie sweetener, but you cannot find it in nature, unlike stevia.

Most likely, you’ve heard of the product sucralose as Splenda.

Keep in mind that sucralose and Splenda are not the same thing.

Splenda is a mix of sucralose with maltodextrin and dextrose.

So, while it is not entirely calorie-free, it only provides three calories per gram.

So, sucralose is calorie-free, but Splenda is not (still, the caloric intake is insignificant).

Sucralose is 400 to 700 times sweeter than sugar; unlike stevia, it doesn’t have a bitter aftertaste.

Is Sucralose Safe?

Yes, sucralose is another option generally recognized as safe.

But you still need to be careful of how much you consume to avoid any possible side effects.

Which brings us to the next point, what is the recommended dosage for sucralose?

How Much Sucralose Can I Have?

The FDA has established the acceptable daily intake at 5 mg per kilogram or 2.2 mg per pound of body weight.

This means that if someone weighs 180 lbs, they should not consume more than 396 mg of sucralose per day.

In terms of packets, this would mean not having more than 30 packets per day.

Although the FDA recommends not having more than 23 packets per day.

How To Use Sucralose

You can add sucralose to your favorite drinks, desserts, or recipes.

While you can bake with sucralose, evidence suggests that it might break down when you use it at high temperatures, causing a possible interaction with other ingredients. (Source)

So, when it comes to baking, there might be other better alternatives, like erythritol.

Health Benefits Of Stevia And Sucralose

Since stevia and sucralose are zero-calorie sweeteners, it means it doesn’t offer any calories when you consume them.

As a result, the most significant benefit you obtain from using them is weight loss thanks to a potential caloric deficit (eating fewer calories than the body needs).

A study showed that those who consumed 5 drops of stevia in their regular drinks had a significant weight loss compared to the control group. (Source)

And, it seems likely this is going to happen.

Replacing a high-sugar beverage with a sugar- and calorie-free alternative reduces calories.

So, is there a magical effect of them?

No.

For you to lose weight, you would still need to consume fewer calories than the body needs.

What stevia provides is a chance to still get some sweetness without affecting your results.

Another health benefit of stevia and sucralose relies upon regulating blood glucose levels.

Since it doesn’t supply any carbs or calories, it is a great alternative for those with high glucose levels.

Evidence suggests that stevia significantly lowers insulin and glucose levels, promoting better glucose management. (Source)

However, there is currently not much evidence to determine the long-term impact it might have.

Also, most studies are done in animals or in small populations, meaning much more research is still needed to determine the possible effects of using non-calorie sweeteners.

Differences Between Stevia And Sucralose

While stevia and sucralose might have similar health benefits, there are some differences.

These are the things that are going to make you choose one over the other. (Source)

Origin

The first difference between stevia and sucralose is their origin.

Stevia is an all-natural option, while sucralose is made in a lab.

Sweetness

The other difference relies on its sweetness.

Sucralose is sweeter than stevia.

Remember that stevia is only 200 times sweeter than sugar, while sucralose is 400 to 700 times sweeter.

This means you need a very small amount of sucralose to provide sweetness.

Aftertaste

Another big difference is the aftertaste they have.

Stevia has a bitter aftertaste which some people might not like.

On the other hand, sucralose doesn’t have that aftertaste, making it a better option for those who don’t want a residual taste.

Uses

Finally, they have different uses.

You can use both options in beverages or things that don’t require cooking or high heat, like drinks.

However, if you want to use one to bake, stevia provides a more stable molecule than sucralose, making it a better alternative.

Natural Vs. Artificial: Is There A Difference?

Most people ask whether there is a difference between having a natural or artificial sweetener.

As we’ve seen, natural sweeteners come from natural sources, while artificial sweeteners come from the lab.

In both cases, even though the FDA regulates both options, there is still not much evidence to determine the possible long-term effects of artificial sweeteners.

It seems that artificial sweeteners might hurt gut health, increase insulin resistance and affect appetite modulation.

Nonetheless, the research is still new, with some controversial results.

In my case, I always prefer something from a natural source to something made up in the lab.

Side Effects And Health Concerns

When it comes to the health effects, there is a lot of contradictory information.

While some studies state that sucralose can help improve blood glucose levels, others have said it can reduce insulin sensitivity. (Source)

Other studies suggest that it might have a negative effect on the gut microbiome.

Remember the gut microbiome regulates over 70% of the immune system, and it can also improve digestion and improve skin conditions.

According to some animal studies, sucralose consumption might affect gut health, increasing chronic inflammation. (Source)

The same controversies are seen in stevia.

While it might have fewer side effects or health concerns than sucralose, it seems it can also have an impact on the gut microbiome. (Source)

Which Is Healthier?

So, it comes to the question of which is the healthier option.

Both are calorie-free sweeteners making them suitable for those who want to cut back on their calories without sacrificing their sweet tooth.

They will not raise your sugar levels, providing a more stable glucose control.

Unstable sugar levels are not only a concern for those who suffer from diabetes.

But, irregular sugar levels can affect your energy levels and increase cravings.

So, the better you can handle your glucose levels, the better outcome for your health.

Regarding weight loss, both seem to have promising results due to lower caloric consumption.

With that said, you won’t see any weight loss if you don’t control your caloric intake in the rest of the foods you eat, no matter how much stevia or sucralose you take.

Finally, both have effects on the gut microbiome.

It seems that consuming calorie-free sweeteners might affect gut health, leading to poor digestion and increasing the risk of chronic inflammation.

If you ask me, I would recommend consuming stevia since it has fewer side effects and negative results.

Read the nutrition label carefully for those who want to completely avoid any calorie-free sweetener.

While it might seem challenging to find an option without any sweeteners, it is possible.

Such is the case of Rootana, a meal replacement without stevia.

Final Thoughts: Which Is Better

Stevia and sucralose are popular calorie-free sweeteners that allow you to still consume something sweet without worrying about the calories or the impact it might have on your blood sugar levels.

Both are considered safe to consume, but it seems stevia might have fewer long-term negative effects. So, if you ask me which one to choose out of the two: go for stevia.