CMO @ Fastic
Splenda may not break your fast if consumed moderately. That’s because Splenda contains dextrose, a simple sugar, and sucralose, an artificial sugar. So, taking too much of it may induce an insulin response in some individuals.
Also, regular intake of Splenda has been shown to cause gut issues and have a negative impact on glucose ingestion.
If you’re intermittent fasting, it’s helpful to log everything you consume, including any zero-calorie sweeteners. The Fastic app is designed to help track everything consumed during and after the fasting period.
Splenda is the brand name of an artificial sweetener made primarily of sucralose. This artificial sweetener is derived from regular sugar by altering its chemical structure. Through a chemical process, three hydroxyl groups are exchanged with chlorine atoms. The resulting compound (sucralose) is sweet in taste, like sugar, but indigestible by the human body. As a result, sucralose has zero calories.
Splenda also contains two other ingredients: dextrose and maltodextrin. These are simple sugars that do have some calories. So, technically, Splenda isn’t zero calories, but the actual calories are minimal. One packet (serving) only contains 3.36 kcal.
Because the calories are so few and have negligible impact, the brand markets its product as zero-calorie, and it’s legal to do so.
Whether an artificial sweetener breaks a fast depends on the type of fast and its composition. If you’re doing a dry fast, everything is off-limits, including artificial sweeteners. On the other hand, if you’re following intermittent fasting, you may consume artificial sweeteners that don’t stimulate an insulin response.
In the case of Splenda, a single serving may not break your fast. However, a higher quantity and regular consumption may potentially break your fast by producing an insulin response.
An old study found that sucralose ingestion didn’t stimulate insulin in healthy subjects. On the other hand, more recent research found sucralose to be problematic. While it may not necessarily break your fast, it may interfere with your gut health. That, in turn, may interfere with your original fasting goals, such as fat loss or metabolism improvement.
If you’re intermittent fasting for weight loss, you should avoid artificial sweeteners to prevent a potential insulin spike.
Ideally, you should consume only one serving packet of Splenda at a time during your fast to avoid activating an insulin response. If you’re fasting for a long period, you may consume more after a while.
According to the Food and Drug Administration (FDA), the acceptable daily intake of Splenda is 23 servings.
You may take it with a zero-calorie drink like tea. Make sure to log your intake with an app like Fastic to know exactly when and how much Splenda you’ve consumed.
Keep in mind the potential of insulin spikes due to dextrose and maltodextrin, as well as other health concerns related to sucralose.
The use of artificial sweeteners like Splenda is a personal choice. When used in moderate quantities, they will not break your fast, but you have to be mindful of the health issues.
Artificial sweeteners like Splenda have lately been getting a bad rap a research is revealing negative health impacts. Initially, the studies focused on the caloric effect of non-nutritive sweeteners like Splenda. However, newer research looked at the long-term effects of their regular consumption.
One randomized control trial suggests that sucralose, the main component of Splenda, may affect glucose metabolism and decrease insulin sensitivity. However, further investigation is needed.
A 2023 study published in the Journal of Toxicology and Environmental Health had more alarming findings. This study builds upon previous findings on sucralose’s effect on gut health. It asserts that this artificial sweetener may be linked to leaky gut, a condition in which the intestinal lining is compromised. It also stated that sucralose could cause DNA damage.
It should be mentioned that these claims aren’t conclusive and that more research is needed. Also, Splenda remains approved by the FDA despite the findings. That said, they do raise eyebrows and put Splenda’s safety in question.
Considering these findings, Splenda may not break your fast or give you the calories regular sugar would, but its long-term use may cause issues, particularly for your gut health.
Consuming Splenda during a fast is generally acceptable, as it may not spike your insulin and bring you out of a fasted state. However, moderation is crucial, as excess consumption may break your fast by activating insulin.
In general, use Splenda in moderation and understand its long-term side effects. The negative impact of sweeteners like Splenda on the gut microbiome has been well-researched.
Disclaimer: It’s advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.
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