Is sucralose harmful to you? Know the facts.
September 21, 2021
In this article from the Keri report:
- You ask, I answer: Is sucralose harmful to you?
- The most popular legumes-and all their health benefits
- If you want to lose weight, drink the lowest calorie alcohol
You ask, I answer: Is sucralose harmful to you? *
As we all know, Americans consume more added sugars than the health recommendations every day. According to the American dietary guidelines, added sugar should not exceed 10% of the total daily calories; in other words, for a 2,000-calorie diet, this is equivalent to about four tablespoons a day. The American Heart Association goes a step further, recommending no more than three tablespoons per day for men and no more than two tablespoons per day for women.
So, what can we do? The first thing is to confirm where your excess sugar comes from. Sugary drinks such as soda, coffee, tea and lemonade, biscuits, candies, cakes, etc. are all easy to identify culprits. The sneaky suspects are salad dressings, sauces, jams, cereals and yogurt. Now, once the foods in your diet are determined, it is easier to make small changes to lower your daily intake. For example, in some simple homemade recipes, a specific small change might be to replace the added sugar (such as regular sugar, corn syrup, or sugar cane juice) with a low-calorie sweetener, such as sucralose (aka Splenda).
But wait, won’t Splenda make you fat? Do not! Recent studies have shown that enjoying sweet products, such as products sweetened with Splenda, can actually reduce the need for additional sweets, while also increasing the variety and flavor of food and beverages. In turn, this can help people control weight, reduce calories from added sugars and control blood sugar levels.
Carcinogenic? No again! In 2019, the International Agency for Research on Cancer (IARC) stated that the safety test of sucralose showed that when the intake of sucralose is much higher than the actual intake or drinking level of most people, there is no harm. 3 The American Cancer Society also stated that there is no clear evidence that alternative sweeteners, which are commonly consumed in human diets, can cause cancer.
Affect intestinal health? Again, no! A comprehensive review of science in 2018 found that there was no evidence that the use of sweeteners such as Splenda would have a negative impact on gut health. Instead, the researchers reported clear evidence that changes in food choices unrelated to the use of alternative sweeteners may be the main determinants of changes in gut bacteria.
Now that we have solved this problem, I can recommend two simple recipes made at home to help reduce the intake of added sugars:
#1: Raspberry jam
Everyone likes jam, but unfortunately, many store-bought jam varieties are high in sugar. By making this simple recipe, you can spread a little more jam than I suggested.
https://www.splenda.com/recipe/raspberry-jam/
#2: Green Goddess Salad Dressing
I have recently become obsessed with homemade salad dressing instead of what I usually go to the store to buy. I want those that are rich in flavor but low in added sugar and saturated fat. Say hello to the green goddess!
https://www.splenda.com/recipe/green-goddess-dressing/
For more information, please visit “Is Splenda harmful to you? “
*This article is sponsored by Splenda, but my opinion is 100% mine, I am alone!
The most popular legumes-and all their health benefits-Shape Magazine
I love beans. However, I also admit that many people do not, or at least they say so. Take my husband as an example. If you ask him if he likes beans, he will say no. However, when I made a pasta and threw the beans in, he liked it. To figure it out? Anyway, I am very happy to be included in Shape’s trough for beans; I hope more people can share this love too!
If you want to lose weight, drink the lowest calorie alcohol-Women’s Health Magazine
Many times, when someone decides to lose weight, they also decide to stop drinking. But the problem with this mentality is that it won’t last long. Giving up your favorite food or drink is usually counterproductive. Instead, people should learn how to incorporate a comprehensive and balanced healthy diet. For some very useful tips, please read the article above and remember to drink responsibly!
Written by the authors of Keri Gans, MS, RDN, and The Small Change Diet with Kerry Report.
