Intermittent fasting is a popular dietary practice that has been used by many people to help them reach their health and wellness goals. But when it comes to a successful fasting regimen, it is important to understand the impact that certain foods and drinks can have on your fast. One common question many people have is “can I use Splenda while intermittent fasting?”. In this article, we will explore the answer to this question and provide you with the information you need to make an informed decision.
What Is Splenda?
Splenda is a brand of artificial sweetener that is made from an ingredient called sucralose. It is often used as an alternative to sugar in order to reduce calories and carbohydrates in food and drinks. Splenda is a popular choice for those looking to reduce their sugar intake, as it has no calories and does not affect blood glucose levels.
Does Splenda Break a Fast?
The simple answer is yes. Splenda does break a fast. Increased blood glucose levels lead to a release in insulin that will break your fast, and Splenda contains ingredients that can trigger a GI or insulin response. The other ingredients in Splenda, such as maltodextrin, will cause both a GI and an insulin response by raising your blood glucose levels and breaking your fast.
What Are the Alternatives to Splenda?
If you are looking for a way to sweeten your food and drinks while fasting, there are several options available. One of the most popular options is stevia, which is a natural sweetener made from the leaves of the stevia plant. Stevia does not contain any calories or carbohydrates, and does not cause a rise in insulin levels. Another option is erythritol, which is a sugar alcohol that has been shown to not affect blood glucose or insulin levels.
What Is the Verdict?
The verdict on using Splenda while intermittent fasting is that it can break your fast. While consuming sucralose alone won’t break your fast, the other ingredients in Splenda will cause both a GI and an insulin response by raising your blood glucose levels and breaking your fast. In short — yes, Splenda does break a fast, and it doesn’t matter what your fasting regimen is.
What Research Suggests About Splenda and Fasting
Splenda is produced from sucralose, and some research suggests that it can be used in small amounts while fasting without breaking your fast. However, this research is limited and there is still a risk that consuming Splenda will break your fast. Yes, it can add calories to your body and throw you out of the fasting state. The other ingredients in Splenda can trigger a GI or insulin response, and this will break your fast.
Conclusion
Yes, Splenda breaks a fast. Many fasting experts have differing opinions on using a small amount of Splenda while fasting. I believe in the opinion that consuming small amounts of Splenda while fasting is okay, but it is important to understand that even small amounts can break your fast. Sucralose (Splenda) is a calorie-free sweetener that does not spike insulin in most people, but consuming sucralose can result in alterations of gut bacteria and should be used in moderation. For those looking to sweeten food and drinks while fasting, stevia and erythritol are two great alternatives.
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