Sucralose vs. Stevia: How to Choose

Artificial sweeteners are popular among those looking for a sweet snack without sugar-filled calories. Several artificial sweeteners are on the market, but sucralose and stevia absorb most of the attention.

While they’re both zero-calorie sugar alternatives, the ongoing controversy about their safety and effectiveness has sparked a debate on which is the better option. Here’s what you need to know about sucralose and stevia so you can make an informed decision.

Origin and Source

Knowing where your sugar substitute comes from is important. One product (sucralose) is created from sucrose in a lab, whereas stevia is derived from plant leaves.

Sucrose is a chemical name for sugar naturally found in fruits, vegetables, and nuts. Sucralose is derived from sucrose in a multi-step chemical process that replaces three hydroxyl groups on the sucrose atom with chlorine atoms. This results in a compound that tastes sweet but has no calories.

Sucralose was developed in 1976 by the University of London. It wasn’t approved in the United States until 1999 but has since been widely used in the food and beverage industry as a non-caloric sugar alternative. Sucralose’s ability to dissolve in water and other solutions makes it one of the most popular artificial sweeteners among food manufacturers.

Sucralose is sold under the brand name Splenda at grocery stores. It is commonly found in products such as soda, seltzer, tea, juice, snack bars, candy, yogurt, syrup, baked goods, ice cream, canned fruits, and many others.

When the world went on the hunt for natural alternatives, stevia was reintroduced. Stevia is a natural, non-caloric sweetener derived from the stevia plant, which has leaves that are sweeter than sugar. It was first commercially used in Japan in 1970 as an extract. It has since become available in powder and liquid form. Food and beverage manufacturers use stevia in soda, tea, juice, cereal, yogurt, canned fruits, ice cream, baked goods, candy, seltzer, syrups, and more.

Sweetness and Taste

Sucralose is 600 times sweeter than sugar, so you only need a very small amount. Some people notice an aftertaste with sucralose, but this depends on the person. A one-to-one equivalent is used to swap sugar for sucralose in baking or your favorite morning brew.

Stevia is 200 to 400 times sweeter than sugar. But, one of the stevia’s biggest hurdles is the aftertaste and bitterness—often described as a licorice flavor. Because it’s an extract, stevia is available in differing levels of sweetness and bitterness. This makes it easier to use at home because you can use as much or as little as you prefer.

Calorie Content and Impact on Blood Sugar

The benefit of using a sugar alternative is its impact on blood sugar and the depth of calories. Sucralose has zero calories, which makes it ideal for those looking to limit their intake of excess calories and sugar. Plus, it has no impact on blood sugar.

Studies done on humans after drinking a sucralose-sweetened beverage showed no effect on blood glucose levels. Another study on participants with type 2 diabetes found that the use of sucralose over a three-month period did not affect hemoglobin A1C levels—a marker of high blood sugar over time. Though sucralose research is sometimes contradictory, the research done in humans outlines a more realistic expectation of this sugar alternative.

Like sucralose, stevia is a zero-calorie ingredient and does not spike blood sugar. One study on the use of stevia as a natural sweetener in people with type 2 diabetes showed no changes in glycemic response, blood glucose, or lipid levels. A similar study followed participants for 12 weeks and found no changes in blood glucose after daily use of stevia extract.

But beware—not all stevia on the grocery shelves is pure. Stevia blends are a combination of sweeteners that often contain stevia, erythritol, other sweeteners, and fillers that could impact calorie content and blood sugar response.

Safety and Potential Concerns

Though the Food and Drug Administration (FDA) regards sucralose as safe, the contradictory research on gut health and blood sugar will continue to make it a research topic.

The FDA determined that 23 packets of sucralose per day is the acceptable daily intake (ADI). ADI is the amount of a substance considered safe for a person to use per day over the course of a lifetime. However, some studies on sucralose and gut health have left more confusion than clarity, pointing at negative outcomes in the gut microbiota. Much of the conflicting research on sucralose was done in animals, though.

When scientists investigated the toxicity of sucralose to humans, they found that the general population’s intake of sucralose is far lower than that used in animal studies and the ADI. For that reason, human studies tell a better story.

The FDA regards stevia as a safe, plant-based artificial sweetener. An acceptable limit of stevia is 27 packets per day. Most people are using far less. Some research suggests using stevia may have a positive effect on the diversity of your gut microbiome and that it could have anti-inflammatory actions.

However, stevia may interact with some medications. For that reason, it’s important to talk with a healthcare provider about your specific medications before using stevia or products that contain it as an ingredient.

Choosing Between Sucralose and Stevia

Whether you choose sucralose or stevia depends on personal preference, flavor, and medical necessity. Both sweeteners offer a calorie-free alternative to sugar with an aftertaste. Stevia’s aftertaste and bitterness are far more pronounced than sucralose’s and may be the deciding factor for you.

On the other hand, you may prefer a plant-based sweetener. Before adding a new ingredient to your routine, consider your personal healthcare needs and medications and talk to a healthcare provider to discuss any potential side effects.

Bottom Line

Both sucralose and stevia can be a great addition to a low-calorie or weight management program. Because they don’t spike blood sugar, these sweeteners, or products sweetened with them, are safe for people with type 2 diabetes.

Ultimately, the right sweetener for you depends on personal preference and potential health concerns. There’s no right or wrong choice. A healthcare professional such as a registered dietitian can help determine which sweetener is right for you.