Sucralose, a widely used artificial sweetener, is often mired in controversy and misinformation. Media headlines frequently depict sucralose as dangerous, leading many to believe it is harmful. This guide aims to provide a clear, evidence-based understanding of sucralose, how it is made, its safety, and debunk common myths surrounding it.

What is Sucralose?

Sucralose is a zero-calorie artificial sweetener commonly used in a variety of food and beverage products^[1]. It is approximately 600 times sweeter than sugar, making it a popular choice for those looking to reduce their sugar intake without sacrificing sweetness.

Sucralose is derived from sugar through a multi-step chemical process. During this process, three hydrogen-oxygen groups on the sugar molecule are replaced with chlorine atoms. This modification creates a stable, sweet compound that the body does not metabolize for energy, hence its zero-calorie nature.^[1]

Is Sucralose Safe?

Regulatory authorities worldwide, including the U.S. Food and Drug Administration (FDA), the European Food Safety Authority (EFSA), and Health Canada, have reviewed these studies and consistently concluded that sucralose is safe for consumption.

1. Magnuson et al. (2016)^[2]: This comprehensive review assessed over 110 studies on sucralose and on the safety of low- and no-calorie sweeteners. The authors compared the chemistry, regulatory status, and biological fate (absorption, distribution, metabolism, and excretion) of commonly used low- and no-calorie sweeteners such as acesulfame potassium, aspartame, saccharin, stevia leaf extract, and sucralose. It was highlighted that understanding these aspects is crucial for addressing safety concerns. Specifically, sucralose is minimally absorbed, undergoes little to no metabolism, and is excreted primarily unchanged, indicating no significant biological effects or safety concerns at typical consumption levels. The findings support that sucralose is a safe and effective tool for reducing caloric intake without adverse health impacts.
2. Baird et al. (2000)^[3]: A study from over 20 years ago tested the safety of sucralose on healthy people. In the first part, eight participants were given increasing doses of sucralose up to 10 mg/kg, then daily doses of 2 mg/kg and 5 mg/kg for 17 days. They had no negative effects or significant changes in blood tests, urine tests, or heart readings. In a second, larger study, 108 people consumed either sucralose or fructose for 13 weeks, with doses up to 500 mg/day. Again, no negative effects were found, and sucralose was well-tolerated. These results suggest that regular or long-term use of sucralose at typical amounts is safe.
3. Roberts et al. (2000)^[4]: Another human randomized controlled trial examined the metabolic and pharmacokinetic profile of sucralose, detailing how the body processes and manages sucralose from ingestion to excretion. Eight men were given a single oral dose of sucralose labeled with a special marker to track it. Most of the sucralose (78.3%) was found in their feces, and 14.5% was in their urine over five days, indicating that very little sucralose was absorbed by the body and it was mostly excreted unchanged. The highest level of sucralose in the blood was reached about two hours after taking it, and it stayed in the body for an average of 18.8 hours, with a half-life of 13 hours. Two additional subjects were given a higher dose and showed similar results, with most of the sucralose being excreted in their feces (85.5%) and some in their urine (11.2%). The main component found in the urine was unchanged sucralose, along with small amounts of other forms of sucralose processed by the body. The study concluded that sucralose is not well absorbed, is quickly excreted, and does not build up in the body, suggesting it is safe for humans to use.

Overall, extensive research and multiple studies confirm the safety of sucralose, with regulatory agencies worldwide affirming its safety for consumption. Findings consistently show that sucralose is minimally absorbed, rapidly excreted, and poses no significant health risks at typical intake levels.

Debunking Common Myths about Sucralose

Despite its approval by major health authorities, sucralose has been the subject of various myths and misconceptions. Here, we address some of the most common ones:

Myth: Sucralose Causes Cancer

FACT: Studies have not found a link between sucralose consumption and cancer. Regulatory agencies, after reviewing extensive research, have declared it safe for consumption within the established daily intake limits. 

• Cancer Risk Assessment: Research by Goldsmith et al^[5]., reviewed data from multiple long-term studies on rodents, where sucralose was administered in doses significantly higher than what humans would typically consume. No carcinogenic effects were observed, leading to the conclusion that sucralose does not pose a cancer risk.

• Toxicology Studies: Brusick et al^[6]., conducted extensive toxicology studies, including genotoxicity and carcinogenicity tests, involving hundreds of animal subjects over a prolonged period. These studies found no evidence of genotoxic or carcinogenic effects from sucralose, reinforcing its safety for human consumption.

Myth: Sucralose Causes DNA Damage

FACT: A recent study^[7] suggested a potential link between sucralose and DNA damage, but this has been thoroughly debunked. Layne Norton reviewed the study here and pointed out significant flaws in its methodology and conclusions. This study looked at sucralose-6-acetate, which is an impurity of sucralose, not sucralose itself. There is no evidence that sucralose causes DNA damage at levels typically consumed in the diet.

• Critical Analysis: The study by Brusick et al^[6]., looked at various studies to see if sucralose causes any DNA damage. The studies included different tests on bacteria, human cells, and animals to check for genetic changes. All the tests showed that sucralose does not damage DNA. These results, combined with other research showing no cancer risk or other harmful effects, confirm that sucralose is safe to use in food and drinks.

Myth: Sucralose Disrupts Gut Health

FACT: While some studies suggest that sucralose can affect gut bacteria, the changes observed are within the range of normal dietary variations. Current evidence does not support the notion that sucralose negatively impacts gut health to a significant degree.

• Suez et al^[8]., conducted a study involving 7 human subjects who consumed sucralose for 10 weeks. They observed changes in gut microbiota composition; however, these changes were not consistent across all participants and were within the normal range of dietary variations. Larger studies have since confirmed that these changes are not clinically significant.

• A 2019 study^[11] on 34 healthy male volunteers evaluated the effects of high-dose sucralose capsules (780mg per day.) They found that this high dose of sucralose did not alter glycemic control, insulin resistance, or gut microbiome. (For reference, 1 packet of Splenda contains approx 12mg of sucralose.)

• A 2022 study^[12] looked at the gut microbiome of healthy adults who were administered sucralose for 10 weeks. The authors found an increase in a single strain of bacteria, but we don't know if that outcome has negative effects or if it may actually have benefits. Layne Norton dives deep on this study here if you want to watch.

Myth: Sucralose Leads to Weight Gain

FACT: Sucralose itself does not cause weight gain. It is a non-caloric sweetener that can be used to reduce overall calorie intake when used as a substitute for sugar.

• Weight Management: Rogers et al^[4]., reviewed 15 randomized controlled trials involving over 500 participants. These studies spanned durations of 4 weeks to 18 months and consistently showed that substituting sucralose for sugar helped reduce overall calorie intake and supported weight management without increasing appetite or food consumption.

Myth: Sucralose Causes Insulin Resistance

FACT: Studies have shown mixed results, but the majority indicate that sucralose does not significantly affect insulin sensitivity or glucose metabolism in healthy individuals.

• Insulin Response: Nichol et al^[9]., conducted a study with 17 healthy adults over a period of 4 weeks. Participants consumed sucralose daily, and the study found no significant impact on insulin sensitivity or glucose metabolism, suggesting that sucralose does not contribute to insulin resistance.

Myth: Sucralose is Harmful to Dental Health

FACT: Unlike sugar, sucralose does not contribute to tooth decay. It does not ferment by oral bacteria, reducing the risk of cavities.

• Dental Benefits: The review by Dr. Ambily Jayadevan and colleagues^[10] explored the impact of sugars and sugar substitutes on dental health. The found that sucralose, unlike sugar, does not contribute to dental caries because it is not metabolized by oral bacteria to produce acids that lead to tooth decay. Research involving rats showed that those fed sucralose had significantly fewer cavities compared to those fed sucrose. Sucralose-fed rats also exhibited reduced levels of harmful bacteria like Streptococcus mutans. Thus, sucralose is considered non-cariogenic, making it a safer alternative to sugar for maintaining dental health.

Conclusion

Sucralose is a well-researched and widely used artificial sweetener that is considered safe by leading health authorities. While myths and misinformation persist, the scientific evidence supports its safety for regular consumption. Whether used in beverages, food products, or protein powders, sucralose offers a sweet alternative to sugar without the added calories.

By understanding the facts and debunking the myths, we can make informed choices about our diet and health. The next time you encounter misinformation about sucralose, refer back to this guide for clarity and evidence-based information.

Summing it up:

• Sucralose, 600 times sweeter than sugar, is a globally approved zero-calorie sweetener.
• Regulatory bodies like the FDA and EFSA confirm its safety for consumption.
• Cancer: No evidence links sucralose to cancer.
• DNA Damage: Studies confirm sucralose does not cause DNA damage.
• Gut Health: Any changes in gut bacteria are normal and not harmful.
• Weight Gain: Sucralose supports weight management by reducing calorie intake.
• Dental Health: Sucralose does not cause tooth decay, making it a safer alternative to sugar.

 

References

1. Binns, N. M. Sucralose – All Sweetness and Light. Nutrition Bulletin, 2003, 28 (1), 53–58. https://doi.org/10.1046/j.1467-3010.2003.00307.x.

2. Magnuson, B. A.; Carakostas, M. C.; Moore, N. H.; Poulos, S. P.; Renwick, A. G. Biological Fate of Low-Calorie Sweeteners. Nutrition Reviews, 2016, 74 (11), 670–689. https://doi.org/10.1093/nutrit/nuw032.

3. Baird, I. M.; Shephard, N. W.; Merritt, R. J.; Hildick-Smith, G. Repeated Dose Study of Sucralose Tolerance in Human Subjects. Food and Chemical Toxicology, 2000, 38, 123–129. https://doi.org/10.1016/S0278-6915(00)00035-1.

4. Roberts, A.; Renwick, A. G.; Sims, J.; Snodin, D. J. Sucralose Metabolism and Pharmacokinetics in Man. Food and Chemical Toxicology, 2000, 38, 31–41. https://doi.org/10.1016/S0278-6915(00)00026-0.

5. Goldsmith, L. A. Acute and Subchronic Toxicity of Sucralose. Food Chem Toxicol, 2000, 38 Suppl 2, S53-69. https://doi.org/10.1016/s0278-6915(00)00028-4.

6. Brusick, D.; Grotz, V. L.; Slesinski, R.; Kruger, C. L.; Hayes, A. W. The Absence of Genotoxicity of Sucralose. Food and Chemical Toxicology, 2010, 48 (11), 3067–3072. https://doi.org/10.1016/j.fct.2010.07.047.

7. Schiffman, S. S.; Scholl, E. H.; Furey, T. S.; Nagle, H. T. Toxicological and Pharmacokinetic Properties of Sucralose-6-Acetate and Its Parent Sucralose: In Vitro Screening Assays. Journal of Toxicology and Environmental Health, Part B, 2023, 26 (6), 307–341. https://doi.org/10.1080/10937404.2023.2213903.

8. Suez, J.; Korem, T.; Zeevi, D.; Zilberman-Schapira, G.; Thaiss, C. A.; Maza, O.; Israeli, D.; Zmora, N.; Gilad, S.; Weinberger, A.; et al. Artificial Sweeteners Induce Glucose Intolerance by Altering the Gut Microbiota. Nature, 2014, 514 (7521), 181–186. https://doi.org/10.1038/nature13793.

9. Nichol, A. D.; Holle, M. J.; An, R. Glycemic Impact of Non-Nutritive Sweeteners: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Eur J Clin Nutr, 2018, 72 (6), 796–804. https://doi.org/10.1038/s41430-018-0170-6.

10. Jayadevan, A., Chakravarthy, D., Padmaraj, S. N., Raja, S. V., Bal, L., & Dimple, N. (2019). Dental caries and sugar substitutes: a review. J Dent Med Sci, 18(5), 13-23.

11. Thomson, Pamela et al. “Short-term impact of sucralose consumption on the metabolic response and gut microbiome of healthy adults.” The British journal of nutrition vol. 122,8 (2019): 856-862. doi:10.1017/S0007114519001570

12. Méndez-García, Lucía A et al. “Ten-Week Sucralose Consumption Induces Gut Dysbiosis and Altered Glucose and Insulin Levels in Healthy Young Adults.” Microorganisms vol. 10,2 434. 14 Feb. 2022, doi:10.3390/microorganisms10020434