Splenda vs Stevia - Comparing Popular Sweeteners for Diabetics

Splenda vs Stevia - How Do These Popular Sweeteners Compare for Diabetics?

For people with diabetes, limiting sugar is important for controlling blood sugar levels. Artificial sweeteners like Splenda and natural sweeteners like stevia allow diabetics to satisfy their sweet tooth while avoiding the spikes of real sugar.

But how do these popular sugar substitutes compare, and which one is the smarter choice for diabetics?

What is Splenda?

Splenda is the brand name for an artificial sweetener called sucralose. It's created by chemically modifying table sugar (sucrose) by replacing three hydroxyl groups with chlorine atoms.

This alteration makes sucralose 600 times sweeter than sugar but without sugar's calories. It passes undigested through the body for zero glycemic impact.

Benefits of Splenda for Diabetes

• Contains no carbs, calories, or glycemic impact - won't spike blood sugar
• Doesn't promote tooth decay like sugar
• Safe for cooking and baking
• Widely available in stores

Downsides of Splenda for Diabetes

• Artificial ingredient created through chemical process
• Leaves a bitter aftertaste for some people
• May cause headaches, nausea, or diarrhea in sensitive individuals
• Some safety concerns based on animal studies, but no definitive evidence of harm in humans

What is Stevia?

Stevia comes from the leaves of the stevia plant. It contains natural compounds called steviol glycosides that are extremely sweet - stevioside and rebaudioside A being the main ones.

Stevia is 200-400 times sweeter than sugar but with minimal calories and carbohydrates. It has no significant effect on blood glucose levels.

Benefits of Stevia for Diabetes

• Derived from a natural plant source
• No glycemic impact from carbohydrates or calories
• Doesn't promote cavities or tooth decay
• Suitable for cooking and baking
• May lower blood pressure in people with hypertension

Downsides of Stevia for Diabetes

• Can have bitter, licorice-like aftertaste
• Less widely available than artificial sweeteners
• Safety concerns around kidney toxicity, but no clear evidence from human studies
• Often blended with sugar alcohols like erythritol which may cause GI issues

Splenda vs Stevia - Nutrition Comparison

Nutrition Facts	Splenda (1 packet)	Stevia (1 tsp)
Calories	0	0
Total Carbohydrates	0 g	0 g
Sugars	0 g	0 g
Protein	0 g	0 g

As you can see, both sweeteners are zero calorie and contain no carbohydrates or sugar. This makes them suitable for diabetics to enjoy sweet flavors without blood glucose impact.

Using Splenda and Stevia in Cooking and Baking

One benefit of both Splenda and stevia is that they can be used in cooking and baking.

Cooking with Splenda

Splenda measures cup for cup like sugar. However, since it's significantly sweeter, you'll use far less. Recipes typically call for only 1/4 to 1/2 cup Splenda for every 1 cup of sugar.

Splenda is heat stable up to 450F so it won't break down during most cooking and baking. One caveat is that Splenda loses some sweetness in recipes with long cooking times.

Cooking with Stevia

Stevia can also be used in place of sugar in recipes. However, since powdered stevia extract is so concentrated, it requires some adapting. Start with 1/4 tsp powdered stevia for every 1 cup sugar called for.

Stevia may bring out flavors in savory dishes when replacing larger amounts of sugar. Adjust to taste. Stevia powder also works well for most baking needs.

Health Concerns and Side Effects

Both sweeteners are considered generally safe by health authorities. However, some people report side effects or react negatively to excessive consumption.

Splenda Health Concerns

Many people tolerate Splenda well, even in large amounts. Others complain of side effects like headaches, stomach upsets, dizziness, muscle aches, and skin rashes.

There's also some lingering controversy over Splenda's safety, particularly related to animal studies finding potential cancer risks. However, major health bodies have reviewed the evidence and maintain it is safe for human consumption.

Stevia Health Concerns

Stevia also appears safe for most people. However, some complain about a bitter or metallic aftertaste. There are also rare reports of bloating, nausea, dizziness, muscle pain, and numbness.

Animal studies raise theoretical concerns over kidney toxicity and male fertility issues with excessive stevia intake. But human data has not confirmed any serious health risks thus far.

The Bottom Line

For people with diabetes looking to reduce sugar, both Splenda and stevia appear to be sound choices. They provide sweetness without negatively impacting blood sugar control.

Neither natural stevia or artificial Splenda conclusively cause harm based on the best current evidence. But moderation is wise, as is paying attention to how each individually affects your body.

Consult your dietitian and healthcare provider about appropriate use of sugar substitutes as part of your diabetic diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.