Why sucralose is better than you think

Sucralose has a controversial reputation. Why the sweetener still has its place and why it is sometimes better than sugar.

Table of contents

1. What is sucralose?

2. How does sucralose work?

3. Is sucralose unhealthy?

4. Is sucralose better than sugar? 5 Benefits of Sucralose

5. Must-Knows

1. What is sucralose?

Sucralose, also known as E995 on ingredient lists, is a sweetener that is 600 times sweeter than classic table sugar. It is produced in a complex chemical process from the household sugar sucrose and - to put it simply - is a chlorinated form of the sugar that you know from cola, cake and mom's sugar bowl. However, sucralose is not sugar, but a sweetener produced using chemical processes.

Known since 1976, sucralose has been officially approved as a sweetener for the food industry in the EU since 2004 and in Germany since 2005 after thorough testing in compliance with the strictest quality criteria.

Since then, you have been able to buy the calorie-free sweetener in liquid form, as tablets or in powder form. It is ideal as a sweetener for drinks such as coffee, tea, iced tea, homemade shakes or yoghurt if you prefer to avoid sugar or simply want to reduce your sugar consumption.

Since sucralose can be mixed well with all kinds of powders due to its chemical properties, it is a popular sweetener for protein powders, boosters , etc. But sucralose is also used in light products and some sweets. Unlike other sweeteners, sucralose does not have a bitter taste and instead has an intense sweet taste that lasts a long time.

That's why we decided to add additional sweetness with sucralose when developing our performance booster . Although the booster contains sugar - after all, sugar is the number 1 energy supplier and the basis for instant performance, we didn't want to overdo it with the sugar content. Too much of a good thing is never good. That's why the sweetness from sucralose rounds off the taste of our boosters.

By the way, they are not only delicious on their own, but also impress in a real milkshake with bananas, chocolate and the like. If your booster doesn't work, but you also want it to deliver top-class enjoyment, there are Performance Coffee Frappé, Performance Mocha Frappé, Vegan Nutella Milkshake and Crunchy Vanilla Hazelnut Milkshake unbeatable.

2. How does sucralose work?

The main effect of sucralose is to sweeten your meal or drink without providing you with calories. Approximately 80-90% of the sucralose is not absorbed by the body, but is excreted undigested in the urine. Only 10-20% enters the metabolism via the stomach and blood. ¹

There are various studies on the question of whether sucralose causes an insulin reaction. While some may not see an increase in insulin levels, other studies find evidence that there is a minimal response. The health parameters of the test subjects are also crucial. ² This question remains the subject of scientific research.

The Federal Institute for Risk Assessment describes a maximum daily consumption of 15 mg / kg body weight of sucralose daily as safe. For comparison: There are less than 10 mg of sucralose in one serving of Performance Booster 2.0. If you just look at the sucralose content of Booster 2.0, a person weighing 70kg could drink more than 100 servings a day. As much as we like our booster, there's no need to overdo it.

You only have to be careful if you have a fructose tolerance. During metabolism, sucralose becomes n-1,6-dichlorofructose. This can trigger a reaction if you have a fructose allergy.

In conclusion, the scientists at the Federal Institute for Risk Assessment, as well as the institutes and authorities at national and European levels, are rather conservative when it comes to new food approvals. Before a sweetener like sucralose is approved, it goes through numerous independent expert tests.

There are also recommended maximum consumption levels for natural foods such as salt and sugar. Even healthy nutrients in large quantities are not exactly conducive to well-being. The best example here is probably fiber.

3. Is sucralose unhealthy?

There is no scientific evidence that sucralose has any harmful effects on humans. What many people don't know, however, is that sucralose should not be heated above 120 because dioxins that are harmful to health can form. That's not entirely clear either, but we think it's good to be on the safe side.

The suspicion that sweeteners are carcinogenic is based primarily on animal testing studies from the 1950s. However, this suspicion does not stand up to current scientific findings. The thesis that sucralose etc. could be carcinogenic in commercially consumed quantities has been considered to have been sufficiently refuted since the sweeteners were approved. ³

According to German authorities, this formula is used as a guideline for maximum caffeine intake for healthy people. For many people that means around 400 - 500 mg of caffeine daily. But be careful: if you shoot everything at once, it can quickly overwhelm your body. The recommended maximum amount per serving is 200 mg of caffeine. ²

Important: Other maximum values ​​may apply for children, pregnant women, breastfeeding women and people with high blood pressure, heart disease or other health issues. If you are unsure or if any of this applies to you, it is best to discuss your caffeine intake with your doctor.

4. Is sucralose better than sugar? 5 Benefits of Sucralose

The bad reputation of sucralose in some circles is due not least to the fact that it is an artificially produced sweetener. However, eaten in moderation, it is better than sugar in large quantities. In a direct comparison with sugar, sucralose scores with these 5 advantages.

#1 Less is more

Compared to sugar, you only need minimal amounts of sucralose. With 600 times more sweetening power than conventional table sugar, sucralose is significantly more effective. Where you actually use 2 spoons of sugar, a pinch of sucralose is enough.

Good to know: The World Health Organization (WHO) recommends getting a maximum of 5% of your daily energy intake from pure sugar. On average, this is around 20 - 25 g of sugar, which corresponds to around 4-5 teaspoons.

That might sound like a lot at first, but take a look at the ingredient lists of most finished products, teas and of course sweets. Honey, agave syrup and the like also pay into your sugar account. If you want to reduce your sugar consumption, sucralose may be a better alternative.

#2 Goodbye cravings and energy lows

Unlike sugar, sucralose does not cause insulin levels to spike. Insulin is a hormone that regulates blood sugar levels. If sugar enters the blood through the stomach, the body reacts by releasing the hormone insulin. This insulin docks onto receptors that enable the cells to absorb sugar from the blood and use it as an energy source. If the sugar is used up, your energy level is in the basement.

The more simple sugar something has, the faster blood sugar and insulin levels rise, the faster the energy is absorbed and the faster it is low again. As a result, you feel tired or crave a sweet snack. Or both. Since sucralose does not bring sugar into the blood, this process does not take place. That's why a smart mix of natural sugar and artificial sweeteners can make sense.

#3 Gaming fat doesn't have to be there

Do you want to enjoy something sweet without filling up on 500 calories? Makes sense. Because let's be honest: gaming marathons are exhausting, but they still don't give you a six-pack. Then an occasional drink with sucralose - or another sweetener - is a better choice than cola, tea with honey or whatever else you drink.

#4 Spares your teeth

Every child knows that sugar is not good for their teeth. Nevertheless, we tend to forget it. And the food industry doesn't make it easy for us either: hidden sugar seems to be found in all sorts of foods that don't come directly from the fruit or vegetable counter. Especially if you like something sweet, your teeth will thank you for less sugar.

#5 Sucralose is suitable for diabetics

Eating sweets can be a luxury. Especially for diabetics who keep a close eye on their sugar consumption and have to inject insulin regularly. In these cases, sucralose is a welcome opportunity to still be able to snack. But as always with medical questions, the following also applies here: It's better to talk too much to your doctor.

5. Must-Knows

• Sucralose is a sweetener that is produced using a chemical process based on table sugar.
• Sucralose has no calories and 80-90% is excreted undigested in the urine.
• Sucralose is officially approved as a sweetener and approved by the BfR as safe up to a maximum daily amount of 15 mg / kg body weight. On average, one serving of Just Legends Booster contains approximately 10 mg of sucralose.

6. Sources

https://www.aerzteblatt.de/archiv/203793/Zuckerersatz-und-Insulin Resistance-Suessstoffe-als-Stoffwechselrisk

https://www.bfr.bund.de/cm/343/valuation_von_suessstoffen.pdf (as of August 28, 2021).

Baird IM, et al. Repeated dose study of sucralose tolerance in human subjects. Food Chem Toxicol. 2000;38(2):123–9.

Brown AW, et al. Short-term consumption of sucralose, a nonnutritive sweetener, is similar to water with regard to select markers of hunger signaling and short-term glucose homeostasis in women. Nutr Res. 2011;31(12):882-8.

Lertrit, A. et al.: Effects of sucralose on insulin and glucagon-like peptide-1 secretion in healthy subjects: a randomized, double-blind, placebo-controlled trial. Nutrition. 2018 Nov;55-56:125-130. doi: 10.1016/j.nut.2018.04.001. Epub 2018 Apr 21.

Schiffman SS, Rother KI: Sucralose, a synthetic organochlorine sweetener: overview of biological issues. J Toxicol Environ Health B Crit Rev 2013;16(7):399-451. doi:10.1080/10937404.2013.842523