Splenda is one of the most popular artificial sweeteners on the market today. Many people choose Splenda because it provides the sweet taste of sugar without the calories. But some wonder, does Splenda really have zero calories like advertised? Or does it contain hidden calories that could impact your health and diet?
What is Splenda?
Splenda is the brand name for a zero-calorie artificial sweetener called sucralose. Sucralose is produced by chlorinating sugar (sucrose). This chemical process replaces three hydrogen-oxygen groups from the sucrose molecule with three chlorine atoms.
The result is an incredibly sweet compound that tastes like sugar but contains no calories because the human body does not recognize or metabolize it. The FDA approved sucralose for use in foods and beverages in 1998. Today it is found in a wide variety of products from diet sodas to protein bars.
Nutrition Facts for Splenda
If you look at the nutrition label for Splenda, it clearly states that it contains zero calories per serving. A single packet of Splenda contains less than 1 gram of carbohydrates and 0 calories.
Here are the full nutrition facts for Splenda according to the manufacturer:
| Serving Size | 1 packet (1g) |
|---|---|
| Calories | 0 |
| Total Fat | 0g |
| Sodium | 0mg |
| Total Carbs | Less than 1g |
| Sugars | 0g |
| Protein | 0g |
So according to the manufacturer, Splenda contains no calories or sugar per serving. This makes sense since sucralose, the main ingredient, is not metabolized by the body.
Does Splenda Affect Blood Sugar?
Although Splenda itself contains no calories, some people claim it can still cause an insulin response like sugar and raise blood sugar levels. However, multiple clinical studies have found that Splenda has no significant effect on blood glucose or insulin levels.
One study published in Diabetes Care looked at people with type 1 and type 2 diabetes. Researchers found that consuming Splenda had no impact on blood glucose levels compared to an unsweetened placebo drink.
Another study had participants consume a Splenda-sweetened beverage, a glucose drink containing calories, or plain water. The glucose drink spiked blood sugar and insulin as expected. However, consuming Splenda had no noticeable effects on participants’ blood sugar or insulin.
Based on the evidence, Splenda does not raise blood sugar or trigger insulin release the way real sugar and carbohydrates do. This means it likely contains no digestible calories that could impact blood sugar levels.
Does Sucralose Get Absorbed by the Body?
Small amounts of consumed sucralose are absorbed by the body, however it is not metabolized or digested. Research shows that about 15% of ingested sucralose is absorbed by the GI tract. The other 85% is passed through the body undigested.
Once absorbed, sucralose may metabolize slightly in the body but it provides no caloric energy. Studies show sucralose is excreted completely unchanged in urine. One study found that 78-95% of consumed sucralose was excreted through urine within 5 days.
So while tiny amounts of sucralose may be absorbed, it is not metabolized or digested. The absorbed sucralose is eliminated quickly with no impact on calories or nutrition.
Can Splenda Cause an Insulin Response?
Some claim that even though Splenda is not actually digested, it may still provoke an insulin response just through tasting something sweet. However, studies show sucralose does not stimulate insulin secretion directly.
Researchers examined rats fed varying doses of sucralose and measured their insulin levels. Even large doses of sucralose did not increase insulin levels like glucose did.
Human studies have found similar results. Subjects given sucralose before an oral glucose tolerance test did not have improved glucose tolerance compared to the control group. This shows that sucralose did not stimulate any insulin release that would have improved glucose metabolism.
Overall, evidence indicates that sucralose and Splenda do not directly stimulate insulin secretion or provoke an insulin response by the pancreas. The sweet taste alone is not enough to trigger insulin release like real carbohydrates.
Does Cooking with Splenda Add Calories?
Splenda is heat-stable, so it can be used in cooking and baking without breaking down. Many recipes call for replacing sugar with Splenda cups for cup. Can using Splenda add calories when cooking?
The sucralose in Splenda maintains its chemical structure during cooking. It does not break down into digestible calories when heated. One study heated sucralose to 119°C (246°F) and tested its structure – no changes were detected.
Other ingredients in Splenda like maltodextrin and dextrose do contain a small amount of digestible carbohydrates and calories. However, the total calories and carbs remain very low at about 1.6 calories and less than 1g of carbs per packet.
So using Splenda in place of real sugar during cooking and baking will not add any significant calories to a recipe. Any calories from fillers are negligible.
Does Splenda Contain Hidden Carbs?
Some people suspect Splenda has “hidden” carbs that the label doesn’t show. This is untrue – Splenda’s carb and calorie counts are accurate.
Splenda’s main ingredient sucralose is not a carb and has zero digestible calories. Some Splenda products do contain very small amounts of maltodextrin or dextrose to add bulk. These are types of glucose, so they do contain trace carbs and calories.
However, the total carbs/calories remain under 1 gram per serving. Splenda lists total carbs accurately – it does not hide any high carb ingredients. Brands selling “zero calorie” sweeteners must adhere to strict labeling laws.
So while Splenda may technically contain trace carbs from fillers, they are negligible at less than 1 gram and accurately stated on nutrition labels.
Dextrose and Maltodextrin Content in Splenda Products:
| Splenda Product | Dextrose Content | Maltodextrin Content |
|---|---|---|
| Splenda Packets | None | 3% |
| Splenda Sugar Blend for Baking | 5% | 95% |
| Liquid Splenda | None | 16% |
Does Splenda Spike Insulin Like Sugar?
There are claims that Splenda spikes insulin just like real sugar does. However, this is not true according to rigorous clinical studies.
In one study, subjects consumed a sucralose preload before drinking a high-glucose beverage. Despite the sweet taste, the sucralose did not enhance insulin secretion or blood glucose clearance compared to the placebo. It did not improve glucose metabolism at all.
Another study had participants ingest a diet soda sweetened with sucralose before receiving an intra-gastric glucose infusion. Again, the diet soda did not amplify insulin secretion in response to the glucose.
These findings agree with other research showing sucralose does not stimulate insulin release on its own or enhance glucose-stimulated insulin secretion when consumed before carbs. Therefore, Splenda and sucralose do not spike insulin in the same manner as real sugars.
Does Splenda Activate Sweet Taste Receptors?
Artificial sweeteners like sucralose activate the sweet taste receptors on the tongue. This gives them a sweet flavor without containing sugar or calories.
When you eat real sugar, the glucose binds to sweet taste receptors. This signals the brain that you are consuming calories and carbohydrates. In response, the body releases insulin to manage the incoming glucose.
With Splenda, sucralose binds to and activates the sweet taste receptors. However, since it is not actually sugar, it does not signal calories are incoming. Therefore, it does not provoke the same hormonal and metabolic response that real sugar does.
Studies show that sucralose can activate sweet taste receptors 500-700 times more powerfully than sugar. However, this does not translate into an insulin response or affect appetite and food intake.
So while Splenda hits your sweet taste receptors, it does not act metabolically like sugar in the body due to its non-caloric nature.
Does Splenda Contain Chlorine?
Sucralose, the main ingredient in Splenda, is produced by chlorinating sugar. This chemical process involves the selective replacement of hydroxyl groups on the sugar molecule with chlorine atoms.
Each sucralose molecule contains 3 atoms of chlorine added through chlorination. This results in a sweet compound that is about 600 times sweeter than plain table sugar.
However, the chlorine atoms in sucralose do not separate in the body or have any chlorinating effects on tissues. Studies show sucralose is excreted unchanged without breaking down. The chlorine contribute to its intense sweet taste but do not interact with the body.
So while Splenda’s chemical structure does contain bound chlorine atoms, they are safe for human consumption and do not exert toxic chlorinating effects. The chlorine atoms remain bound within the sucralose molecule.
Are There Any Calories in Liquid Splenda?
Liquid Splenda is a popular alternative to granulated Splenda. But does the liquid form still have zero calories?
According to Nutrition Facts labels, liquid Splenda contains 0 calories per serving just like the packets and granulated form. It also contains 0 grams of sugar and 0g of total carbs.
Liquid Splenda uses sucralose for sweetness just like other Splenda products. Sucralose is not metabolized or digested, so it provides no calories regardless of form.
Some varieties of liquid Splenda contain small amounts of maltodextrin as filler. Maltodextrin supplies a very small number of digestible carbs and calories. However, the total remains under 1g of carbs and 3 calories per serving.
In summary, all forms of Splenda including liquid Splenda contain essentially zero calories and will not affect your caloric intake.
Does Splenda Decrease Insulin Sensitivity?
There is some speculation that regularly consuming artificial sweeteners like Splenda could lead to insulin resistance over time by disrupting gut microbiota. However, human studies do not support this.
In one 12-week study, participants consumed 7.5oz per day of diet soda sweetened with sucralose. After 12 weeks, they showed no significant changes in insulin sensitivity, glucose tolerance, gut microbiota, weight, or appetite.
Another study had subjects consume the maximum acceptable daily intake of sucralose (5mg/kg) for 12 weeks. At the end of the study, the sucralose group showed no decrease in insulin sensitivity or glucose tolerance compared to the placebo group.
Overall, there is no human evidence that habitual consumption of Splenda impairs insulin secretion or causes insulin resistance. Well-designed studies have not found decreased insulin sensitivity in people consuming normal amounts of sucralose.
Does Cooking Splenda Release Chloropropanols?
Chloropropanols are potentially toxic compounds rumored to be released when cooking with Splenda. However, studies show sucralose and Splenda do not degrade into chloropropanols during heating.
Researchers heated sucralose in the lab to 288°C (550°F), hotter than typical cooking temperatures. They detected no breakdown products like chloropropanols.
Another study baked goods using Splenda and measured compounds released into the air. They did not detect any chloropropanols released during baking.
The European Food Safety Authority confirms cooking or baking with sucralose does not generate chloropropanols. Their safety review found no concerns with using sucralose in high heat cooking.
So there is no evidence Splenda degrades or releases dangerous compounds like chloropropanols when heated. Splenda can be used safely in cooking and baking without releasing toxic breakdown chemicals.
Is Splenda Metabolized at All?
Research shows that sucralose from Splenda is not metabolized by the body at all. Unlike sugars and carbohydrates, it passes through your system without being digested.
Studies using radioactively labeled sucralose show it is poorly absorbed in the GI tract. Only about 2-14% of consumed sucralose is actually absorbed into the bloodstream. The rest is excreted unchanged in feces.
The small amount of sucralose that gets absorbed passes rapidly through the body without being broken down. It does not get metabolized for energy in tissues. Within a few days, about 95% of the absorbed sucralose is excreted unchanged in urine.
So while a very small amount of sucralose may be absorbed, research shows it is eliminated rapidly without being metabolized or broken down for energy. This is why it supplies zero digestible calories.
Does Sucralose Raise Blood Sugar?
Multiple studies have shown that sucralose, even in large doses, does not raise blood glucose levels or affect blood sugar control.
In one study, obese participants consumed 1g sucralose, an exceptionally large dose. Even at this high dosage, sucralose had no effect on participants’ blood glucose or insulin levels after glucose tolerance tests.
Another study had diabetics consume a sucralose tablet followed by a sucrose sugar drink. Despite the sweet taste, the sucralose did not enhance the glucose or insulin response compared to unsweetened placebo tablets.
Evidence shows clearly that sucralose does not increase blood sugar levels or hinder glucose tolerance, even in large doses. This adds further confirmation it does not provide digestible calories or carbs.
Is Splenda Safe for Diabetics?
Yes, Splenda and other sucralose-based sweeteners are considered safe for diabetics. Since sucralose is not metabolized and does not raise blood sugar levels, it has a negligible effect on diabetes control.
Leading diabetes organizations like the American Diabetes Association (ADA) and Diabetes UK endorse sucralose as an effective sugar substitute that diabetics can enjoy in moderation as part of a healthy meal plan.
The ADA includes sucralose on its list of approved non-nutritive sweeteners for people with diabetes. Studies show sucralose improves palatability without impacting blood glucose, HbA1c, or insulin levels in diabetics.
Splenda gives diabetics a way to satisfy their sweet tooth while controlling carbs and blood sugar. When used in place of sugar, it can be a useful tool for managing diabetes.
Does Splenda Feed Gut Bacteria?
Some claim that sucralose may feed harmful gut bacteria, but this is not backed by research. Since sucralose molecules pass through undigested, they do not provide any calories or nutrition to impact gut bacteria.
Multiple studies show sucralose does not promote the growth of harmful bacteria. One study found similar levels of gut bacteria in sucralose consumers compared to non-consumers.
Another study had subjects consume 5g sucralose daily, far above normal intake. Even at this high dosage, their gut bacteria composition stayed stable over the 12-week study.
Current evidence indicates sucralose is poorly absorbed and passes through the GI tract without feeding or impacting the growth of bacteria. More research is still needed, but findings do not link it to negative effects on gut health so far.
Key Takeaways:
- Splenda contains the zero-calorie sweetener sucralose, which is not metabolized by the body
- Research shows Splenda does not raise insulin levels, blood sugar, or gut bacteria
- Cooking with Splenda does not add calories or generate harmful compounds
- Only tiny amounts of Splenda ingredients like dextrose and maltodextrin contain digestible calories
- Sucralose provides a non-nutritive sweet flavor without calories or carbohydrates
- Leading health organizations consider Splenda safe for human consumption
Conclusion
Based on the evidence, Splenda does not contain any hidden calories or significant sources of digestible carbs. The sucralose used to sweeten Splenda products passes through the body without being metabolized or raising blood sugar. Small amounts of filler ingredients contain trace calories and carbs, but not enough to impact your overall energy intake and nutrition. Studies consistently show sucralose is not broken down for energy in the body. Clinical trials find no evidence that Splenda spikes insulin, interferes with diabetes control, or feeds gut bacteria. Leading health authorities confirm sucralose is safe for human consumption, though intake limits should be followed. Overall, Splenda remains an essentially zero-calorie way to add sweetness without calories, carbs, or raising blood sugar.
