Sucralose And Intermittent Fasting / Extended Fasting To Lose Body Fat
When you fast, no food energy is coming in so you start burning body fat for energy. That’s why fasting is a great way to burn fat.
It’s hard to say for sure–I don’t think that exact question has ever been researched.
On the other hand, there is some evidence that sucralose leads to weight gain and other metabolic issues over time.
This may be because people tend to feel less satisfied after consuming artificial sweeteners, and may end up eating more in the long run as a result.
It might work okay in the short-term, but I wouldn’t recommend using sucralose while you fast if your main goal is to reduce body fat.
Does Sucralose / Splenda Raise Blood Sugar While Fasting?
Blood sugar (glucose) tends to go down when you fast because you’re not consuming any sugar or other carbs.
That’s why fasting is particularly beneficial for people with diabetes (or prediabetes), whose blood sugar levels tend to be excessively high.
fasting lowers blood sugar graph timeline
Will sucralose raise your blood sugar while fasting?
Again, I don’t believe this exact question has been researched, but there is some related info we can look at.
In a 2017 study, healthy volunteers took sucralose over a period of several weeks, and their blood sugar didn’t get significantly higher.
But that’s not the whole story.
A 2014 study (in rats) showed sucralose and other artificial sweeteners alter gut bacteria, leading (indirectly) to glucose “intolerance” (which means their bodies couldn’t clear sugar from the bloodstream as efficiently).
Also, don’t forget that Splenda packets actually contain sugar.
It’s probably not a good idea to eat sugar when you’re fasting if your main goal is to lower blood sugar. 🙂
If you’re fasting to lower blood sugar, I don’t recommend using Splenda / sucralose.
Does Sucralose Spike Insulin?
The hormone called insulin promotes energy storage in your body.
Insulin goes up when you eat carbs (so you can store the carbs as sugar or fat), and it goes down when you don’t eat carbs (so the energy stored in your body can be released).
People with (type 2) diabetes or prediabetes tend to have abnormally high insulin levels, and fasting helps bring their insulin down to normal.
I don’t think there’s any research about the effects of sucralose on insulin while fasting.
The 2017 study cited above and this 2009 study both suggest sucralose does not directly affect insulin levels.
However, multiple recent human studies (here, here, and here) suggest that sucralose makes you less sensitive to insulin with consistent use.
It may be hard to ingest enough xylitol to make a significant impact on insulin levels, so minimal consumption is likely fine for a fast with metabolic health as the goal.
Like erythritol, xylitol stimulates the digestive system even though it doesn’t get fully metabolized.
Truvia is a sweetener that was first introduced to the market in 2008. It has almost zero calories and is marketed as safe for everyone, including people with diabetes. Many people think Truvia’s main ingredient is stevia, mainly due to how the manufacturers themselves present the product. In reality, Truvia contains 3 ingredients:
Erythritol, sugar alcohol
Rebaudioside A – a compound found in the stevia plant
The presence of the compound rebaudioside A allows the company to market Truvia as a stevia-based product and make it seem like a healthier sweetener. In reality, the issue is stevia has two compounds: stevioside and rebaudioside A. All the health benefits you read about in regards to stevia, such as lowering blood sugar and blood pressure, are due to the stevioside compound, which is absent in Truvia. Rebaudioside A is simply responsible for the sweetness of stevia but comes with no health benefits.
Truvia’s main ingredient is erythritol, so the question comes down to whether erythritol breaks a fast or not. If you’re fasting for weight loss or blood sugar management, you’re safe having a moderate quantity of Truvia. Due to its low-calorie and low-carb content, you’ll easily stay below the maximum 1 gram of carbs that are allowed during some fasts.
Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures.Instead, use sucralose as a low-carb way to sweeten drinks or foods like oatmeal and yogurt and stick to other sweeteners for baking.
Splenda can be substituted for sugar in a 1:1 ratio for most recipes.However, pure sucralose is 600 times sweeter than regular sugar, so you’ll only need to use a tiny amount in place of sugar for your favorite foods.
Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures. Instead, use sucralose as a low-carb way to sweeten drinks or foods like oatmeal and yogurt and stick to other sweeteners for baking. Splenda can be substituted for sugar in a 1:1 ratio for most recipes.
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