We have all heard about the dangers of too much sugar in our diet. “Sugar will rot your teeth and give you diabetes.”
My parents used to tell me that all the time as a kid. Also, both of my sisters went to dental school, so I’ve heard how bad it is for your teeth a lot.
Sometimes that sweet craving is too strong to ignore, though … Even for my sisters. We all get those cravings from time to time, and I’m no different.
It’s really easy to over-consume sugary treats and drinks. If you have two 20-oz sodas during a movie, for instance, you may have just had 154 grams of sugar.
That alone is 616 calories, which is about an average meal for me. It’s understandable why people want to chill out on their sugar consumption.
That’s where some popular sugar substitutes come in and can be quite helpful.
If you're looking for a way to cut back on your sugar intake while still enjoying something sweet, zero-calorie sweeteners can be a great option.
The market for sugar substitutes has gone up over the years as people try to step away from regular sugar. People don’t want cavities or the extra calories that come with sugar.
There are two popular choices among zero-calorie sweeteners, and it can be beneficial to learn about them so you can make the right choice for your goals. That’s where the comparison of sucralose vs. stevia comes in.
Stevia has become something of a household name. Sucralose is becoming more popular, too, though. I’m sure some of you have come across sucralose and wondered:
What is sucralose? Is sucralose stevia? Is sucralose or stevia better? Which one is best for you?
Let’s take a look at what these sweeteners are, the benefits of each, and how they stack up to each other.
In This Article:
• What is Sucralose?
• What Is Stevia?
• Sucralose vs Stevia: What’s the Big Difference?
• Using Sucralose vs. Stevia in Real Life: Diets, Cooking, and More
• Sucralose vs Stevia: Which One is Better?
What Is Sucralose?
You may be more familiar with sucralose by its brand name, Splenda. If this helps, it’s the yellow packet you see on the table at some restaurants and diners.
Sucralose is derived from the sugar sucrose, which is table sugar you can buy at the store. It’s created in a lab by modifying the sugar molecule so that our bodies don’t recognize or digest it for energy.
That’s why it’s considered a zero-calorie sweetener. We don’t end up breaking it down, so we don’t absorb the calories from it.
But we can certainly taste its sweetness. In fact, sucralose is about 600x sweeter than table sugar (1).
With that being said, that means you don't have to use a lot of sucralose to get your desired level of sweetness. That’s one reason why it’s become so popular.
So many products nowadays use sucralose as a sweetener instead of sugar. Diet sodas and energy drinks are very popular today, and most of them use sucralose.
Many supplements also use sucralose instead of sugar to keep the calorie count to a minimum. It’s not a natural sweetener, though, so it's man-made.
Does that mean it’s not safe?
No, in fact, there have been over 100 safety studies over 20+ years showing sucralose to be safe (1). It’s also been approved by the FDA since 1998.
Some people prefer to avoid artificial sweeteners altogether, which comes down to personal preference. But for most people, sucralose is well tolerated when consumed in moderation.
So, unless you have a specific allergy or intolerance to it, you likely don’t have anything to worry about.
What Is Stevia?
Like sucralose, stevia is a zero-calorie sweetener that can also be used as a substitute for sugar.
However, stevia is naturally sourced. So, instead of it being an artificial sweetener like sucralose, it’s a natural sweetener.
This plant-based sweetener belongs to the sunflower family. Believe it or not, it's been used for centuries in traditional medicine and food.
Instead of being synthetically produced, stevia is extracted from the leaves of the Stevia rebaudiana plant. This is a species native to parts of Brazil and Paraguay.
Stevia is a concentrated extract, meaning only a small amount is needed to match the sweetness of sugar.
Many people choose stevia over other sweeteners like sucralose because it’s natural. For those who want to avoid artificial ingredients but still enjoy sweetness, stevia is a widely trusted option.
Now, if you're wondering, "Is stevia better than sucralose?", we're going to dive into that next. I'll cover their similarities and differences so you can make the best choice for you and your goals.
Sucralose vs. Stevia: What’s the Big Difference?
Both sucralose and stevia give you sweetness without the calories, but they’re not the same in how they’re made or how they taste. So, let's dive into the head-to-head comparison of stevia vs sucralose.
Similarities
Intense Sweetness
In the debate of sucralose vs stevia, both are solid options if you’re trying to cut sugar and keep calories low. Sucralose is about 600 times sweeter than sugar, and stevia is around 300 times sweeter. That concentrated sweetness means you only need a tiny amount to get the flavor you want.
Zero-Calorie Options
One of the biggest reasons people use either is simple: they help you stay on track. Sucralose isn’t digested or used for energy, and stevia works the same way. You get the sweet without the sugar ... and without messing up your macros.
Versatility in Products
You’ll find both of these sweeteners in everything from drinks and snacks to supplements and baked goods. Sucralose is popular in energy drinks, flavored proteins, and low-calorie foods. Stevia shows up in a lot of the same places. They’re both versatile, easy to use, and let you hit your nutrition goals without sacrificing flavor.
Differences
Artificial vs. Natural Origin
Here’s the real split in the sucralose vs. stevia conversation. Sucralose is made in a lab by modifying sugar so your body doesn’t absorb it. That’s why it’s calorie-free but still incredibly sweet. Stevia, on the other hand, comes from the stevia plant.
It’s natural, plant-based, and has been used for hundreds of years. The sweetness comes from compounds in the leaves that are extracted and purified.
Flavor and Aftertaste
If you're asking, "Is sucralose or stevia better?", taste is where most people land. Sucralose tastes closer to real sugar and doesn’t usually leave much of an aftertaste. Stevia is sweet too, but can have a slightly bitter or herbal note if you use too much. Neither is bad. It’s about what works for your taste buds and your routine.
Perceived Health and Safety
Both have been studied extensively and approved by the FDA. Sucralose has been around for decades and is used in tons of products. That said, some people choose to limit it due to personal health concerns or how they feel after using it.
Stevia is often chosen because it’s natural and fits well into clean-label or plant-based preferences. So, is stevia better than sucralose? It depends on what matters more to you: taste, ingredients, or how your body responds.
Using Sucralose vs. Stevia in Real Life: Diets, Cooking, and More
Sucralose and stevia both work with a wide range of nutrition plans. There are many ways to fit either one into your routine without sacrificing results.
Keto-Friendly
Both sucralose and stevia are zero-calorie sweeteners that won’t kick you out of ketosis, making them great for low-carb diets.
Low-Glycemic
Neither sweetener spikes blood sugar, which makes them useful for managing blood glucose and supporting low-glycemic nutrition (5).
Vegan-Approved
Sucralose and stevia are both plant-compatible and free from animal-derived ingredients. Because of this, they can also be considered vegan-friendly.
Versatile in the Kitchen
Sucralose and stevia both hold up under high heat, which makes them great options for baking, cooking, or mixing into shakes and drinks. Just adjust amounts based on taste because they’re highly concentrated.
Sucralose vs Stevia: Which One is Better?
Whether you prefer a natural sweetener like stevia or an artificial sweetener like sucralose ... Both can help satisfy your sweet tooth while supporting your goals.
You can add these sweeteners to your favorite drinks and snacks while limiting the number of added calories. After all, that’s the main reason everyone is looking for zero-calorie sweeteners.
Both stevia and sucralose have been approved by the FDA and are classified as GRAS (Generally Recognized As Safe), which means they’re considered safe for everyday use.
You can find both types of sweeteners at pretty much any grocery store, too. So they’re both easy to find and easy to use!
If you’re having trouble picking between the two, this is how I weigh my options:
• Do I want an artificial sweetener that tastes closer to real sugar?
• Do I want a sweetener that tastes less like real sugar, but is natural?
At the end of the day, the choice is completely up to you! The truth is, one is not better than the other.
When it comes to which sweetener you like in your supplements, we’ve got you covered on both sides!
At 1st Phorm, we're committed to helping real people earn real and long-term results with their health and fitness. We know you don't take any shortcuts with your goals, which is why we don't take any shortcuts with the supplements to help you reach them.
On top of that, we offer an entire selection of supplements sweetened with stevia and sucralose.
You can shop all of our stevia-sweetened supplements here.
The rest of our high-quality supplements come sweetened with sucralose, which you can shop for here.
Whether you're looking to lose body fat, gain muscle, or just look and feel your best ... We're here to help!
With that being said, if you have any questions, don't hesitate to reach out.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri that is dedicated to helping you reach your goals! Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
References:
(1) Food Insight. Everything You Need to Know about Sucralose. Food Insight. 2024.
(2) Pang MD, et al. The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Front Nutr. 2021;7:598340.
(3) Higgins KA, Mattes RD. A randomized controlled trial contrasting the effects of 4 low-calorie sweeteners and sucrose on body weight in adults with overweight or obesity. Am J Clin Nutr. 2019;109(5):1288-1301.
(4) Grotz VL, Munro IC. An overview of the safety of sucralose. Regul Toxicol Pharmacol. 2009;55(1):1-5.
(5) Peteliuk V, et al. Natural sweetener Stevia rebaudiana: Functionalities, health benefits and potential risks. EXCLI J. 2021;20:1412-1430.
