Stevia vs Splenda: Differences and Which Is Healthier

Key Takeaways

• Stevia is derived from a plant, making it a natural sugar substitute, while Splenda is a chemically modified form of table sugar.
• Both stevia and Splenda are sugar alternatives that have little to no calories.
• Many people prefer the taste of Splenda over stevia due to stevia’s bitter, licorice-like aftertaste.

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Stevia vs Splenda: Differences and Which Is Healthier

Stevia and Splenda are two alternative sweeteners, or non-nutritive sweeteners (NNS), that have gained popularity in a push to improve health and reduce added sugar intake. You can find stevia and Splenda in most restaurants and grocery stores throughout the United States. 

There is much debate over whether artificial sweeteners are actually better for you than real sugar. Most experts argue that Splenda, stevia, and other sugar alternatives are beneficial for individuals with diabetes or others who are watching their blood glucose levels. They can also be helpful for those who are trying to consume less sugar but still enjoy sweet flavors. 

On the other hand, there are some concerns that artificial sweeteners may have harmful effects on health. 

When it comes to stevia and Splenda, is one better for your health than the other? Keep reading to learn more about the difference between the two, the potential health benefits of each, and the possible drawbacks. 

What is Splenda?

Splenda is the brand name for a sugar substitute, also known as sucralos. It is a popular artificial sweetener that contains zero calories and no carbohydrates. It is much sweeter than table sugar, specifically 600 times sweeter than sugar. 

Splenda is the only artificial sweetener derived from sugar. It is derived from sucrose, a common table sugar. Sucralose is made by swapping three hydrogen-oxygen groups on the sucrose molecule with chlorine atoms. This modification makes Splenda significantly sweeter than sugar and nearly calorie-free.¹

You may be wondering, is sucralose bad for you? Splenda is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). It was first approved for use by the FDA in 1998. The sweetener is also considered a food additive.¹

While the FDA categorizes Splenda as GRAS, they do recommend keeping your intake below a certain amount. They recommend consuming no more than 5 mg/kg of sucralose daily.¹

Sucralose is heat-stable, meaning it does not lose its sweetness when heated. However, some studies suggest that sucralose breaks down when it reaches a temperature over 246°F. At 482° Fahrenheit, sucralose may break down into toxic compounds in the presence of stainless steel or metal with rust. Adding sucralose to hot or cold beverages would not reach this temperature, but certain baking recipes might.²

Among the several artificial sweeteners that are available, Splenda is an extremely popular choice as it typically does not leave a strange aftertaste. It can be used in baking and cooking due to its heat stability, and it’s commonly found in most stores.²

A Recap on Stevia

Stevia is an herb usually grown in South American countries, such as Brazil. It is a naturally sweet, zero-calorie alternative to sugar. This sweetener is derived from the Stevia rebaudiana plant, a member of the Asteraceae family. Its flavor is mild and slightly sweet–similar to sugar but not as intense. Stevia can be used as a sugar substitute in baking, cooking, and beverages–hot and cold. In South American countries, stevia is used not only as a sweetener but also as a medicinal herb.^3,4

Stevia is not Truvia. Truvia is a brand of sugar substitute made from stevia leaf extract, erythritol, and natural flavors.

Stevia has been found to have several health benefits, like supporting healthy blood sugar levels, aiding in weight loss, and reducing inflammation. It is also known to have anti-bacterial, anti-viral, and anti-fungal properties. Additionally, stevia contains antioxidants that may be beneficial to overall health when consumed regularly, along with some minerals, including iron, zinc, and magnesium.^{3, 4}

In terms of taste, pure stevia is sweeter than sugar but has a slightly bitter aftertaste. It’s not as soluble as sugar, so it dissolves more slowly. This makes it better for baking and enjoying in warm beverages. You can find stevia in grocery stores, health food stores, and vitamin/supplement shops. It is available as stevia extract in liquid form, powder, granulated, or tablets.

<div class="pro-tip"><strong>Also Read: </strong><a href=artificial-sweeteners-and-sugar-substitutes>Sugar Substitutes and Artificial Sweeteners (Part 1)</a></a>.</div>

Stevia vs Splenda: What Are the Differences?

Although Stevia and Splenda are both sweet alternatives to sugar used for similar purposes, they have some key differences, including how they’re made, taste, and possible health benefits. 

1. Sources

The most notable difference between stevia and Splenda is how they’re made and what they are sourced from. 

Stevia has an edge because it comes from natural sources, benefiting consumers who lean towards more natural or plant-based products over artificial ones. Not only is it a natural alternative to sugar, but it’s also used for medicinal properties in some cultures.^{3, 4}

Splenda is an artificial sweetener created by modifying table sugar's chemical makeup. 

2. Nutrition

One teaspoon of stevia contains no calories but contains antioxidants and trace amounts of essential minerals. Stevia also has the added perk of being non-glycemic, meaning it does not raise blood sugar levels when consumed.⁵

Splenda contains 2 calories per 1 teaspoon serving and 0.5g of carbohydrates. Single packets of Splenda or sucralose are commonly mixed with dextrose or maltodextrin (starchy preservatives), which may slightly impact some individuals' blood sugar levels.^{2, 5}

3. Health Benefits

The FDA and World Health Organization (WHO) consider stevia safe to consume. Recent studies propose that stevia may have potential health advantages, including improving insulin sensitivity, lowering blood pressure, and antioxidant properties. However, some report that consuming higher quantities might lead to digestive symptoms like bloating in some individuals.^{3, 5}

Splenda is also considered safe for consumption by the FDA, but its synthetic nature has led to some concern among consumers and health professionals. Some even suggest that Splenda may increase cravings for things that taste sweet. Several studies support that long-term consumption of sucralose use can negatively affect gut health by altering the microbiome.⁷

4. Taste

You either hate or love it–stevia has a distinct aftertaste that many people don’t enjoy. Some people describe the taste as bitter or licorice-like.⁶

Splenda has been popular for many years since its development in 1998. Lovers of Splenda enjoy that it does not leave a strange aftertaste when used in food and beverages, which is often the case with many artificial sweeteners.⁷

Choosing Between Stevia and Splenda: The Pros and Cons

Stevia

Pros

Stevia is natural, derived from the leaves of the Stevia plant, and has zero calories. It also doesn't spike blood sugar levels, making it suitable for people with type 2 diabetes.

Cons

It can have a distinct aftertaste that some find bitter. Some people may experience side effects like bloating or digestive discomfort when consuming stevia.

Splenda

Pros

Splena is very sweet—about 600 times sweeter than sugar—and has negligible calories. It is also heat-stable, so it's good for cooking and baking.

Cons

Although it’s heat-stable, some are concerned that at temperatures above 246°F, Splenda may break down into compounds that are harmful to health. It's artificial, which many people prefer to avoid. There are also concerns about its potential effects on gut health and long-term impact on metabolism, but more research is needed in this area.

Which Is Healthier: Stevia or Splenda?

When it comes to supporting good health, Signos has to give it to stevia due to its natural origins, minimal processing, and potential health benefits. Another reason we favor stevia is the potentially negative impacts on gut health and metabolism associated with Splenda. If you are looking for a more natural sugar substitute that will not impact your blood sugar levels, consider stevia.

The Bottom Line

Stevia is the clear winner in the competition between stevia and Splenda. Its natural origins, minimal processing, and potential health benefits, such as supporting blood sugar levels and offering antioxidants, make it the clear winner. While both sweeteners are considered safe, concerns regarding Splenda’s potential long-term effects on gut health make stevia a better choice for those seeking a low-glycemic sugar alternative.

Learn More About Signos CGM 

Signos incorporates cutting-edge research and the proven power of continuous glucose monitoring. The data gleaned from the Signos app can help guide your health journey. Not sure if Signos is right for you? Take this quiz to find out! Interested in learning more about nutrition and healthy eating habits? Check out more articles on our blog.

<div class="pro-tip"><strong>Learn More: </strong><a href=sugar-substitutes-and-artificial-sweeteners-part-3>Are Artificial Sweeteners Worse Than Sugar?</a>.</div>