Splenda is a controversial sweetener that is highly controversial. Many keto-friendly people like it, while some stay from it. What is Splenda keto and actually healthy?
This guide will help answer every question you have about Splenda. We’ll look at a variety of studies to see whether it’s a suitable alternative for you.
Can You Use Splenda on Keto?
Splenda is a firm that makes sweeteners made from maltodextrin, sucralose and dextrose. A packet is comprised of one gram of carbs, which means it doesn’t affect ketosis.
There are however some issues to be considered.
Research has shown that the maltodextrin present in Splenda increases blood sugar and insulin levels because of the GI or the glycemic index score of 100.
It’s a good thing, Splenda is 600 times sweeter than sugar, meaning it’s not a necessity. If you’re using only in small amounts and aren’t a health risk, the risks are minimal and you won’t need to worry about affecting the ketosis process or losing weight.
Which Carbs Are Actually In Splenda?
A single packet of Splenda contains a gram of total carbs, and just three calories. It’s only just a tiny amount because it’s so sweet, it’s an all-natural sweetener that is low in calories and carbs.
Limit the amount of carbohydrates you consume to less than 30 grams to ensure ketosis. From a macronutrient perspective it could appear that you could consume as as much Splenda as you want.
It’s not the case. Studies have proven that Splenda affects the microbiome of your gut and directly impacts weight loss. If you’re struggling with losing weight but your diet on keto is working Try removing Splenda along with other synthetic sweeteners.
Sucralose also produces harmful byproducts when exposed to extreme temperatures. It is therefore recommended to avoid using it for baking or cooking and using it only to sweeten drinks with sugar.
Keto Friendly Sweeteners
You should try these ketogenic sweeteners as they’re more healthy and tasty than Splenda:
- Erythritol
- Monk fruit sweetener
- Allulose
- Stevia
- Inulin
Erythritol
The keto sweetener we use most often is granular Erythritol. The body isn’t able to process it which means you can enjoy this sweetener with no interference with ketosis.
If you’re looking to shed pounds, then you’ll pleased to learn that a teaspoon only contains only one calorie, meaning it won’t hinder your weight loss.
In contrast to Splenda, erythritol also is extremely stable in heat, making it ideal for baking and cooking.
I’d recommend grinding your erythritol before buying the powdered version when you’re making frozen desserts, such as cheesecake. It’s because the granules stay whole and you’ll eat them and give desserts a hard texture.
Pros
- It’s got no calories and carbs.
- It is the GI score is one
- The body isn’t able to absorb it, and it’s excreted through urine.
- It is heat stable
- It can improve the health of your mouth
Cons
- It may cause cramps and bloating if you’re prone to sugar alcohols
- Erythritol isn’t yet approved by the FDA. FDA
Monk Fruit Sweetener
If you’re not a huge person who likes artificial sweeteners and sugar alcohols, go for an natural monkfruit sweeteners.
Monk fruit is free of calories or carbs, so you can consume whatever amount you like.
The thing that makes monk fruit unique is the presence of mogrosides that are powerful antioxidants that can reduce inflammation.
The only downside is the flavor. Monk fruit doesn’t taste like regular sugar. Instead, it’s got an aftertaste of licorice that you’ll have to adjust to.
I enjoy combining monkfruit sweetener with erythritol in the preparation of desserts. They complement each other nicely since the taste isn’t as than a strong odor, and you don’t suffer from gas, bloating and diarrhea that is associated with the erythritol.
Pros
- It’s 100% natural
- The mogrosides ‘ content helps fight inflammation.
- It’s a zero-calorie sweetener
- It’s 300 times sweeter than sugar.
- Patients with diabetes may benefit from it
Cons
- The taste of the aftertaste can take some time to get used to
- It’s quite expensive
Allulose
Allulose is like sugar at a molecular level because they are both monosaccharides. This provides table sugar and allulose with the same flavor. Sugar can be substituted for allulose with equal amounts when making keto desserts.
But, how it impacts your body is totally different from sugar.
Allulose has 4 grams of carbs per teaspoon, however they are net carbs because the body isn’t able to absorb them.
Allulose is also a source of good bacteria that live in your stomach, and increases the sensitivity of insulin. If you’re in search of an alternative that is healthier than Splenda Try allulose.
Pros
- Your body excretes 70 % of allulose.
- It’s a sweet taste similar to table sugar.
- You can reduce resistance to insulin
- It’s an excellent alternative for diabetics.
- There are only 2 calories in one teaspoon
Cons
- It also has a laxative effect.
Stevia
Stevia is another great option for keto since 1 teaspoon of it contains one gram in carbs. The calories count is negligible therefore you don’t need to limit your consumption when you’re trying to shed weight.
Along with monk fruit and erythritol, Stevia is my most preferred sweetener. It isn’t a blood sugar affecting ingredient and tastes like table sugar.
However, some brands are beginning adding maltodextrin to sweeteners with stevia which is why you should stay clear of this. Maltodextrin has an GI of 110 which is twice as high than sugar. When you shop be sure to buy 100 % stevia.
Pros
- It is calorie-free and contains 1 gram of carbs in a teaspoon
- It is useful to bake or cook.
- It is available in powder, liquid, and the granular form.
- It helps stabilize blood sugar levels.
- It can improve the health of your mouth
Cons
- The majority of stevia products contain maltodextrin.
- It is bitter and leaves a bitter aftertaste
Inulin
Inulin is among the most fermentable fibers that we can consume, which makes it a great keto supplement.
In contrast to Splenda Inulin, which is a sugar substitute, feeds the good bacteria of your gut. It helps them take in nutrients as well as fight the spread of.
Inulin is particularly beneficial to people with diabetes. Research has shown that it reduces blood sugar levels, and also increases insulin sensitive.
Pros
- Inulin helps you absorb nutrients
- It provides food for the good bacteria that live in your gut.
- It lowers the resistance to insulin.
- Fiber helps ease constipation.
Cons
- It’s 10 times sweeter than sugar.
Sweeteners To Avoid On Keto
Certain sweeteners may not be keto-friendly, so stay clear of these alternatives:
- Maltitol
- Aspartame
- Xylitol
- Honey
- Coconut sugar
Maltitol
Maltitol is among the most dangerous sugar alcohol you can consume when on keto , as it has an GI of 52 just a bit lower than the table sugar’s score of 62.
It is a risk for those with diabetes. Maltitol induces insulin resistance, which can lead to heart disease and obesity.
You’ll see maltitol in a variety of”so-called “keto” snacks because it tastes similar to sugar and is affordable. It is therefore essential to study the label prior to buying keto chocolates and candies.
Aspartame
Aspartame is a different artificial sweetener found in many products that are sugar-free, such as chocolate and soda. However, it’s quite hazardous, especially when you’re allergic to it.
Numerous studies that are well-documented link aspartame to chronic health issues such as:
- Type 2 diabetes
- Nonalcoholic fat liver disease
- Heart disease
- Cancers triggered by hormones
Although you can consume aspartame, it is not able to interfere with ketosis however, it can have negative consequences for the body.
Xylitol
Xylitol doesn’t cause inflammation or alter your gut microbiome. However, be sure to limit or avoid consumption as our tests indicate that it increases the levels of glucose.
Xylitol is an GI score of 7 which isn’t a lot, but it will still affect ketosis especially when you’re cooking desserts or eating it in large amounts.
It’s also high in calories and has 20 calories for each teaspoon. Therefore, you should consider sweeteners with lower calories in your efforts to shed weight.
Honey
Honey might appear innocent and nutritious. But it’s not as safe as
maple syrup
And agave nectar. sugar content is very high, clocking around 17 grams carbohydrates per tablespoon. Its GI score for this is 58, which means it can increase blood sugar and insulin levels, making it unsuitable for people with diabetes.
Research has shown that honey’s fructose gets to your liver quicker as other sweeteners. This means that it’s easier for the body’s system to transform honey into fat.
The great news to all honey lovers is that it is possible to make keto-honey at home by using only a few ingredients. This includes xanthan gum water, brown sugar substitute, and some honey extract.
All you need to do is mix these ingredients into a saucepan that is simmering at a low level and continue stirring until the mixture becomes thick.
Coconut sugar
The popularity of coconut sugar has increased in popularity lately as a healthier substitute for table sugar. It’s sweet and simple to prepare. Many people who are new to keto believe that since coconut oil is an amazing food the coconut sugar must be acceptable.
However, it’s not keto-friendly. Coconut sugar has an GI score that is similar to regular sugar, and the calories count is high as well. So I’d suggest avoiding coconut sugar on keto.
Tell Me Your Favorite Keto Sweetener
The keto-friendly sweeteners that work best are erythritoland allulose, stevia, and monk fruit. Some “healthy” sweeteners may not hinder ketosis, but they can cause destruction on your body.
For example, maltitol comes with the GI score of 53. Studies have linked aspartame with cancer heart disease, cancer and diabetes type 2.
With stevia, erythritol monk fruit, and allulose you’ll never have to worry about any adverse unwanted side effects.
Final Thoughts On Splenda Keto
While Splenda can be described as a sweetener that is keto friendly it does contain maltodextrin as well as other harmful substances that increase insulin and blood sugar levels while creating inflammation. It also becomes unstable when heated to extreme heat, which could cause undesirable byproducts.
Many sweeteners, including erythritol as well as Stevia are more nutritious and tasty than Splenda.
If you’ve got a few packs made of Splenda on hand at your house, use it as it’s not as hazardous as maltitol or table sugar. If you’re going to the store you should choose natural sweeteners like stevia, erythritol, monk fruit, or allulose since they’re better than all other sweeteners.
