Artificial sweeteners have been used as weight-loss aids, but research suggests that Splenda might actually make you hungrier.
Sucralose, the chemical name for Splenda, is often found in low and no-sugar food products, such as ice cream, sparkling water, and soft drinks.
The study, published in Nature Medicine, found that sucralose can increase activation in the hypothalamus, a part of the brain that helps regulate appetite.
What the Study Showed
The study included 75 participants aged 18-35 who drank three beverages over the course of the study: one sweetened with sucralose, one sweetened with table sugar (sucrose), and plain water.
Participants rated their post-drink feelings of hunger on a scale of 1 to 10 and had MRIs to track brain changes.
Study participants reported stronger feelings of hunger after drinking sucralose-sweetened beverages than drinks sweetened with sucrose.
“Essentially, the sucralose led to increased activation in the hypothalamus, and that in turn led to increased hunger,” said Kathleen Page, MD, MS, lead study author and director of the Diabetes and Obesity Research Institute at the Keck School of Medicine of USC.
How Do Artificial Sweeteners ‘Trick’ the Brain?
Consuming this non-caloric sweetener may “trick” your brain because it expects calories to follow a sweet taste. When those calories don’t come, the hunger response is stimulated, Page said.
Future studies are needed to validate the findings and determine long-term effects. Animal studies have shown similar reactions, but scientists are learning about the human response to sucralose.
In 2023, the World Health Organization (WHO) released guidance stating it does not support using artificial sweeteners for weight management since these don’t lead to long-term weight loss.
“People often believe that changing to a non-caloric sweetener, like sucralose, is a better option than sucrose. As a result, people often overindulge in artificially sweetened drinks,” said Shiara Ortiz-Pujols, MD, MPH, director of obesity medicine at Northwell Staten Island University Hospital.
“I have observed that people who do this often eat more than what might be appropriate,” Ortiz-Pujols added.
Should You Avoid Sucralose?
Artificial sweeteners may alter the gut microbiome, and studies have linked certain sugar substitutes with a higher risk of stroke and diabetes.
Even though sucralose is safe to consume, it may not be the best option for people trying to lose weight.
“I would not recommend substituting noncaloric sweeteners for caloric sweeteners. The bottom line is they’re probably not that effective for body weight management,” Page said.
Instead of swapping sugar, honey, brown sugar, or high fructose corn syrup for sucralose or other noncaloric sweeteners, consider trying to cut back on ultra-processed foods with added sugars and artificial sweeteners.
“It’s really retraining our brains and taste buds to think about eating things that are healthy, like fruits and vegetables that do have some natural sweetness, but don’t have that super, super sweet taste that makes your taste buds crave more sweets over time,” Page said.
How to Cut Back on Sucralose
People who decide to cut back on sucralose may find it hard to avoid this sweetener completely, especially since Splenda, name-brand sucralose, is the most popular sugar substitute in the U.S.
If you can’t completely eliminate sucralose from your diet, try to only enjoy it in moderation.
“I’d say that having a drink or two per day that have sucralose is enough, or to consume it when you are having cravings for sweets,” said Sandra J. Arévalo, MPH, RDN, director of community health and wellness at Montefiore Nyack Hospital and spokesperson for the Academy of Nutrition and Dietetics.
For weight management, stick with water instead of natural or artificially sweetened beverages.
“If you feel that you need some flavor or sweetness, I suggest adding lemon or lime slices, mint, cucumber slices, or berries to the water. If you leave it overnight, you will get much more flavor,” Arévalo said.
What This Means For You
A new study found that consuming the artificial sweetener sucralose increases activity in the brain area that causes hunger. Rather than replace sugar with artificial sweeteners, experts suggested cutting back on ultra-processed foods and eating more whole-ingredient foods, like fruits.
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Understanding the Effects of Sucralose on Appetite and Weight Management
Introduction to Sucralose
Sucralose, commonly known as Splenda, is a popular non-caloric sweetener found in many sugar-free products, including ice creams, soft drinks, and flavored waters. While often used as a tool for weight loss, recent research suggests that sucralose may actually increase feelings of hunger.
Study Findings on Sucralose Consumption
A recent study published in Nature Medicine examined the impact of sucralose on appetite regulation. The research involved 75 participants between the ages of 18 and 35, who consumed different beverages: one sweetened with sucralose, another with sucrose (table sugar), and plain water.
Participants reported their hunger levels on a scale from 1 to 10 after drinking each beverage, and their brain activity was monitored through MRI scans. The results indicated that those who consumed sucralose-sweetened drinks experienced greater feelings of hunger compared to those who consumed drinks with sucrose.
As Dr. Kathleen Page, the lead author of the study and director of the Diabetes and Obesity Research Institute at the Keck School of Medicine at USC, pointed out, “Essentially, the sucralose led to increased activation in the hypothalamus, and that in turn led to increased hunger.”
Mechanism Behind the ‘Hunger Trigger’
The phenomenon of increased hunger following sucralose consumption may be attributed to the brain’s expectations. When a sweet taste is experienced, the brain anticipates an influx of calories; however, when those calories do not materialize, it triggers a heightened hunger response. This response necessitates further research to establish the ramifications and long-term effects in humans, although earlier animal studies have shown comparable outcomes.
Guidance from Health Organizations
In 2023, the World Health Organization (WHO) issued new guidance advising against the use of non-sugar sweeteners like sucralose for weight control due to their ineffectiveness in promoting long-term weight loss. Dr. Shiara Ortiz-Pujols, a director of obesity medicine, noted that people often mistakenly believe that non-caloric sweeteners are a healthier alternative, leading to increased consumption of artificially sweetened products.
Should You Avoid Sucralose?
While sucralose is generally considered safe for consumption, its potential effects on weight management merit caution. Research indicates that certain artificial sweeteners may alter the gut microbiome and have been associated with a greater risk of conditions like diabetes and stroke.
Dr. Page emphasizes, “The bottom line is they’re probably not that effective for body weight management.” Instead of relying on non-caloric sweeteners, experts recommend reducing intake of ultra-processed foods and instead opting for whole, natural ingredients, including fruits and vegetables.
Tips for Reducing Sucralose Intake
For those looking to decrease their consumption of sucralose, complete avoidance may be challenging given its prevalence as a sugar substitute in the U.S. If complete elimination isn’t feasible, moderation is key. Nutritionist Sandra J. Arévalo advises limiting sucralose intake to one or two drinks per day, particularly when cravings for sweets strike.
Water is the best option for weight management. To add flavor without extra calories, consider infusing water with natural ingredients such as:
- Lemon or lime slices
- Mint leaves
- Cucumber slices
- Berries
Conclusion
Recent findings highlight the potential drawbacks of using sucralose as a sweetener for weight management. Instead of opting for sugar substitutes, focusing on whole foods and reducing processed items could foster healthier eating habits and better manage hunger responses.
