Sucralose and aspartame are two widely recognized artificial sweeteners that have undergone extensive research, confirming their safety for consumption. Overindulgence in sugary foods and beverages can lead to a host of negative health consequences, including an increased risk of conditions such as diabetes, depression, and cardiovascular diseases. By reducing your intake of added sugars, you may significantly lower your chances of experiencing these adverse effects, as well as mitigate the risk of obesity, a condition associated with certain types of cancer.

For those looking to cut back on sugar, sugar substitutes can be an attractive alternative. However, you might find yourself curious about the distinctions between popular artificial sweeteners like sucralose and aspartame, as well as their safety for regular use.

This article delves into the fundamental differences between sucralose and aspartame.

Sucralose vs. Aspartame

Both sucralose and aspartame serve as sugar substitutes designed to sweeten various foods and beverages without introducing significant calories or carbohydrates. Sucralose is commonly marketed under the brand name Splenda, while aspartame is typically recognized as NutraSweet or Equal. Despite both being high-intensity sweeteners, they exhibit notable differences in their production processes and levels of sweetness. A single packet of either sweetener is formulated to replicate the sweetness equivalent to that of 2 teaspoons (approximately 8 grams) of granulated sugar, which contains around 32 calories.

Sucralose

Interestingly, although sucralose boasts zero calories, it originates from ordinary table sugar. It was introduced to the market in 1998. The process of creating sucralose involves a complex multistep chemical transformation where three pairs of hydrogen-oxygen atoms in sugar are substituted with chlorine atoms, resulting in a compound that the body does not metabolize.

Due to sucralose's remarkable sweetness, approximately 600 times sweeter than sugar, it is frequently combined with bulking agents such as maltodextrin or dextrose. While these fillers contribute a minimal number of calories, they are typically regarded as insignificant. This means that while sucralose itself is calorie-free, the fillers commonly found in sucralose-based products like Splenda add about 3 calories and 1 gram of carbohydrates per 1-gram serving. Generally derived from corn or other starch-heavy crops, maltodextrin and dextrose yield around 3.36 calories per gram.

Consequently, one packet of Splenda accounts for roughly 11% of the calories found in 2 teaspoons of granulated sugar, thus earning its title as a low-calorie sweetener.

The acceptable daily intake (ADI) for sucralose is set at 2.2 mg per pound (5 mg per kg) of body weight. For instance, a person weighing 132 pounds (60 kg) can safely consume about 23 single-serve (1-gram) packets. Considering that 1 gram of Splenda is primarily filler, containing merely 1.1% sucralose, it's improbable that individuals will frequently exceed these safety guidelines.

Aspartame

Aspartame consists of two amino acids: aspartic acid and phenylalanine. While both of these substances occur naturally, aspartame itself is synthetically produced. Although aspartame has been available since 1965, it wasn't until 1981 that the Food and Drug Administration (FDA) granted its approval for consumption. Regarded as a nutritive sweetener, aspartame contains calories — specifically 4 calories per gram. Being roughly 200 times sweeter than sugar, only a small quantity of aspartame is utilized in commercial sweeteners. Similar to sucralose, sweeteners based on aspartame also typically include fillers to temper the potent sweetness.

For instance, products like Equal incorporate fillers such as maltodextrin and dextrose, which contribute a negligible amount of calories. For reference, one single-serve (1-gram) packet of Equal contains about 3.65 calories. The FDA has established an ADI for aspartame at 22.7 mg per pound (50 mg per kg) of body weight daily. For an individual weighing 132 pounds (60 kg), this translates to the equivalent of 75 single-serve (1-gram) packets of NutraSweet. To illustrate, a typical 12-ounce (355-ml) can of diet soda contains approximately 180 mg of aspartame. Thus, a 165-pound (75-kg) individual would need to consume around 21 cans of diet soda to exceed the ADI.

Does Splenda Contain Aspartame?

Notably, nearly 99% of the contents in a packet of Splenda consists of fillers such as dextrose, maltodextrin, and moisture; only a minuscule portion is the highly sweet sucralose itself. In a similar vein, aspartame-based sweeteners also utilize some of the same fillers. Therefore, while both aspartame- and sucralose-based sweeteners might share certain fillers, it is essential to note that Splenda does not contain aspartame.

Both sucralose and aspartame are regarded as artificial sweeteners. The fillers serve the purpose of softening their intense sweetness and adding a minor caloric contribution. While Splenda lacks aspartame, it does incorporate fillers that are also present in products containing aspartame.

Health Effects

The safety and long-term health implications of artificial sweeteners, such as sucralose and aspartame, have sparked significant debate among health experts. In 2013, the European Food Safety Authority (EFSA) conducted an extensive review of over 600 studies concerning aspartame and concluded that there is no substantial evidence questioning its safety for human consumption. Similarly, sucralose has undergone rigorous examination, with more than 100 studies affirming its safety profile. Despite ongoing concerns regarding aspartame's potential link to brain cancer, extensive research has shown no correlation between the consumption of artificial sweeteners within acceptable limits and the incidence of brain cancer. However, some side effects, including headaches and diarrhea, have been reported. Individuals experiencing these symptoms consistently after consuming products with these sweeteners may want to reconsider their usage.

Moreover, there are emerging concerns surrounding the long-term impact of artificial sweeteners on beneficial gut bacteria, which are essential for overall health. It is important to note that the current studies on this topic have primarily been conducted on rats, indicating that more human-focused research is necessary before drawing definitive conclusions.

Effects on Blood Sugar and Metabolism

Numerous human studies have established a connection between aspartame and glucose intolerance, particularly focusing on adult populations with obesity. Glucose intolerance signifies that the body struggles to metabolize sugar effectively, leading to increased blood sugar levels. Further investigations are crucial to fully understand the long-term implications of sugar substitutes on metabolic processes in both obese and non-obese adults. Additionally, some research suggests that prolonged use of aspartame could amplify systemic inflammation, which is associated with various chronic diseases, including cancer, diabetes, and heart disease. On the other hand, recent findings indicate that sucralose may negatively influence metabolic functions. Nevertheless, other studies have linked the consumption of artificial sweeteners instead of sugar to a modest weight loss of approximately 1.7 pounds (0.8 kg). Consequently, further research is essential to clarify the long-term health impacts of artificial sweeteners.

Potential Harm at Elevated Temperatures

On February 13, 2018, the European Union prohibited the use of all artificial sweeteners in commercially prepared baked goods due to concerns regarding their stability at high temperatures. Sweeteners like sucralose and aspartame (also known as Splenda and NutraSweet) may undergo chemical changes when exposed to elevated heat, and their safety in such conditions remains under-researched. Therefore, it is advisable to avoid using aspartame and sucralose in baking or high-temperature cooking. Some studies indicate a possible association between these sweeteners and adverse health outcomes, including alterations in gut microbiome composition and metabolic disturbances. As a precaution, refrain from baking or cooking with artificial sweeteners at high temperatures.

Which Option Is Healthier for You?

Both aspartame and sucralose are artificial sweeteners engineered to mimic the sweetness of sugar while being calorie-free. They are generally recognized as safe when consumed within their recommended limits.

If you are affected by phenylketonuria (PKU), a rare genetic disorder, sucralose is a preferable choice because aspartame contains the amino acid phenylalanine, which can be harmful to those with this condition. For individuals with kidney issues, minimizing aspartame intake is advisable, as research has linked it to increased stress on the kidneys. In contrast, sucralose may serve as a safer alternative.

Furthermore, those undergoing treatment for schizophrenia should completely avoid aspartame, as the phenylalanine it contains could potentially trigger uncontrolled muscle movements, known as tardive dyskinesia. While both sweeteners are widely regarded as safe, their long-term effects remain largely unknown, necessitating caution in consumption.

The Final Verdict

Sucralose and aspartame are widely recognized artificial sweeteners that have gained immense popularity. These sweeteners commonly include fillers such as maltodextrin and dextrose, which help to soften their potent sweetness. While there remains a degree of debate surrounding their safety, extensive research has established both as effective food additives. They can be particularly attractive for individuals aiming to lower their sugar consumption, potentially diminishing their risk of developing chronic illnesses such as diabetes and heart disease. Regardless of your approach, curbing added sugar intake is generally considered a beneficial strategy for enhancing overall health. Should you decide to steer clear of sucralose and aspartame, a variety of excellent alternatives are readily available in the market.