Aspartame is one of the most popular artificial sweeteners available on the market. In fact, it is very likely that we have consumed a light soda with this substance in the last 24 hours.
Although the sweetener remains popular, it has also brought controversy in recent years. Many opponents have claimed that aspartame is actually bad for your health. There are also claims about the long-term repercussions of consuming aspartame. Unfortunately, although extensive testing has been done, there is no consensus on whether aspartame is “bad” for your health.
What is?
Aspartame is widely used in packaged products, especially those labeled “light” foods. The ingredients in aspartame are aspartic acid and phenylalanine, both of which are naturally occurring amino acids. The body produces aspartic acid and phenylalanine is an essential amino acid obtained from food.
- aspartic acid . This is a non-essential amino acid found naturally in the human body and in food. Amino acids are the building blocks of proteins in the body. The body uses aspartic acid to create hormones and support the normal function of the nervous system. Dietary sources include meat, fish, eggs, soybeans, and peanuts.
- Phenylalanine . This is an essential amino acid that is naturally present in most protein sources, but is not produced naturally by the body. Humans have to get it from food. The body uses it to make proteins, brain chemicals, and hormones. Sources include lean meats, dairy products, nuts and seeds.
The combination of these two ingredients creates a product that is about 200 times sweeter than regular sugar. A small amount can make food taste very sweet. In addition, it provides very few calories.
When your body processes aspartame, some of it breaks down into methanol . The consumption of fruits, fruit juices, fermented beverages, and some vegetables also contain or result in the production of methanol. As of 2014, aspartame was the largest source of methanol in the diet. The problem is that it is toxic in large amounts, although smaller amounts can also be of concern when combined with free methanol due to its increased absorption.
Free methanol is present in some foods and is also created when aspartame is heated. Consumed regularly it can be a problem because it breaks down into formaldehyde, a known carcinogen and neurotoxin, in the body. However, experts say that even in children who are heavy consumers of aspartame, the maximum level of intake of methanol is not reached.
They also state that since eating fruits and vegetables is known to improve health, intake of methanol from these sources is not a high priority for research.
Products with aspartame
Whenever a product is labeled “sugar-free” or “zero sugar,” it usually means that it has an artificial sweetener that substitutes for sugar. Although not all sugar-free products contain aspartame, it is still one of the most popular sweeteners. It is widely available in a number of packaged products.
Some examples of products that contain aspartame include:
- light soda
- sugar free ice cream
- Low calorie fruit juice
- Chewing gums
- Yogurt
- sugar free candy
The use of other sweeteners can help us limit the consumption of aspartame. However, if we want to avoid it altogether, we’ll also need to make sure to look for it in packaged goods. Aspartame is often labeled as containing phenylalanine.
Side effects
Experts recommend that you consume a maximum of 40 milligrams per kilogram of body weight. A can of diet soda contains about 185 milligrams of aspartame. A 150-pound person would have to drink more than 15 cans of soda a day to exceed the daily intake.
However, there are several health risks of consuming this sweetener.
Immune system and oxidative stress
The authors of a study claim that aspartame can affect the immune system and, as a result, can cause oxidative stress and inflammation.
Their findings suggested that aspartame might affect cells in various organs in the body, including the brain, heart, liver, and kidneys. Being resistant to bacteria, it could also cause an imbalance in the intestinal microbiota. They suggested that aspartame might affect glucose tolerance and insulin levels and called for more research on the benefits and drawbacks of this sweetener for people with diabetes.
Phenylketonuria
Experts warn that people with phenylketonuria, a rare hereditary disease, have difficulty metabolizing phenylalanine, one of the components of aspartame. If the person consumes this substance, the body does not digest it properly and it can accumulate.
High levels can result in brain damage. Experts urge people with this condition to control their intake of phenylalanine from aspartame and other sources.
Humor changes
In one study, scientists found that aspartame seemed to increase symptoms in people with a history of depression, but not in those without. In healthy adults they found similar results. When the participants ate a diet high in aspartame, they experienced more irritability and depression.
Some researchers reviewed studies on the link between aspartame and aspects of neurobehavioral health, including headaches, migraines, irritable moods, anxiety, depression, and insomnia.
They suggested that the phenylalanine in aspartame may prevent the body from making and releasing feel-good neurotransmitters, such as serotonin and dopamine. They also proposed that aspartame may contribute to oxidative stress and cortisol release.
The authors proposed using aspartame with care, but also called for more research to confirm a link.
Cancer
Some animal studies have found a link between aspartame and leukemia and other types of cancer.
One study found that rodents given low doses of aspartame every day of their lives, including fetal exposure, were more likely to develop cancer.
Another study found that men who consumed more than one daily serving of diet soda had an increased risk of non-Hodgkin’s lymphoma. However, men who consumed large amounts of regular soft drinks also had a higher risk of non-Hodgkin’s lymphoma. The reason for the increase in each case was unclear.
Headaches
Researchers have found that people who took aspartame reported no more headaches than those who took a placebo.
However, the authors of a small study concluded that some people may be susceptible to headaches from aspartame. Other scientists later criticized this study because of its design.
seizures
In one study, researchers evaluated 18 people who reported experiencing seizures after consuming aspartame. They found that even at a high dose of around 50 mg, aspartame was no more likely to cause seizures than a placebo.
An earlier study in animals with and without epilepsy found similar results.
fibromyalgia
In 2010, scientists published a small case report on two patients and the negative effect of aspartame. Both patients reported experiencing fibromyalgia pain relief by eliminating aspartame from their diets.
However, no experimental evidence supports these claims. A later study found no evidence to support a connection. Eliminating aspartame from the diets of 72 study participants did not affect fibromyalgia pain.
natural alternatives
Available science does not suggest long-term negative effects, but research is ongoing. Before we get back to sugar (which is high in calories and has no nutritional value), we can consider natural alternatives to aspartame. We can try sweetening foods and drinks with monk fruit, allulose, or stevia leaves .
Although these products are more “natural” compared to artificial versions like aspartame, we should still consume these alternatives in limited amounts. Like sugar, natural alternatives to aspartame can be high in calories with little or no nutritional value.
