Authored by Jacqueline Tourville, WHN managing editor
The artificial sweetener sucralose — better known as Splenda — has long been marketed as a “diet-friendly” alternative to sugar for those trying to cut carbs and calories in order to lose weight. But is this claim really true?
New research from the University of Southern California offers an answer that might surprise you: instead of helping your diet succeed, sucralose may actually work against it by disrupting normal hunger signals in the brain and increasing appetite and hunger — making it easier to gain weight, not lose it.
In its key finding, the study found that drinking water sweetened with sucralose increased participants’ feelings of hunger by nearly 20% compared to levels of hunger felt after drinking plain water or water sweetened with real sugar.
That’s right — people felt more hunger after consuming an artificial sweetener than actual sugar.
Why? Sucralose appears to activate the brain’s hunger centers without setting off the usual hormonal signals that tell us we’re full. In the study, participants had brain scans (fMRI) and blood draws before and after drinking one of three beverages: plain water, sugar-sweetened water, or water with sucralose. The scans showed that drinking sucralose increased activity in brain areas linked to hunger – not satiety.
The researchers’ conclusion: with no signal telling you that you’re full after eating artificially sweetened foods, hunger persists and the body stays in “keep eating” mode, which is the opposite of what helps with weight loss.
Finding the sweet spot to losing weight
Balance blood sugar for better hunger control
Most women with obesity also experience some degree of insulin resistance, a state in which the body can’t use insulin effectively. This imbalance not only drives weight gain but also ramps up cravings by interfering with leptin, the body’s main satiety hormone. Turning to artificially sweetened foods in an attempt to cut down on sugar intake as a way to manage insulin resistance is common, but as we now know, this can actually make hunger and cravings worse – not better.
If you’re dealing with insulin concerns, natural support can make a big difference. Our doctor-formulated Blood Sugar Balance supplement combines plant-based ingredients like gymnema sylvestre with key micronutrients to help stabilize blood sugar, improve insulin sensitivity, and support your metabolism. The good news? Losing even 5-10% of body weight can be enough to restore healthy insulin balance.
Follow advice from the WHO to tame your sweet tooth
In 2023, the World Health Organization (WHO) found enough preliminary evidence to issue a warning that non-sugar sweeteners like sucralose don’t support long-term weight control. According to WHO experts, “Replacing free sugars with non-sugar substitutes does not help with weight control in the long term. People need to consider other ways to reduce free sugars intake, such as consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages.”
Craving a sweet sip? One easy way to follow the WHO’s advice is to swap artificially sweetened drinks (or sugar-sweetened drinks) for unsweetened herbal teas or sparkling water with a splash of citrus or dash of vanilla extract. Small changes add up – with consistent effort, a sweet tooth can be tamed in about a month. For more tips, read our complete article: How to stop sugar cravings.
Diet soda is not going to leave you feeling satisfied – but sweet potatoes will
If you’re looking to curb cravings and feel truly satisfied, boosting your intake of soluble fiber is a smart place to start. Fiber-rich foods like black beans, sweet potatoes, broccoli, flaxseeds, and sunflower seeds help stabilize blood sugar and keep you feeling full longer — making it much easier to skip the sweet snacks (artificial or not). For even better results, pair your fiber with lean protein and healthy fats. A balanced, nutrient-dense plate not only supports steady energy and blood sugar, it also helps you stay on track with your weight loss goals, without feeling deprived.
Curb hunger and cravings with targeted nutritional support
Weight loss can feel like a constant battle against hunger, but it doesn’t have to. M-Boost, our exclusive metabolic support formula, combines powerful plant extracts and essential nutrients — like chromium and alpha lipoic acid — to improve fat burning, reduce fat storage, and tame cravings. By supporting healthy appetite regulation, M-Boost helps you stay on track without feeling deprived, making your weight loss journey smoother and more sustainable.
Sucralose may promise a calorie-free shortcut to weight loss, but its impact on your brain’s hunger signals could derail your progress. By focusing on blood sugar balance, reducing sweeteners, supporting your metabolism, and prioritizing filling fiber, you can work with your body’s biology to achieve lasting weight loss.
To learn more about new thinking on weight loss, read our complete article by Women’s Health Expert Dr. Sarika Arora, MD, Is insulin metabolism the missing piece to your weight loss puzzle?
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