The artificial sweetener 'aspartame' is found in many carbonated drinks and sweets, but is it really safe?
Aspartame: the artificial sweetener is calorie-free but not risk-free – a nutritionist explains
https://theconversation.com/aspartame-the-artificial-sweetener-is-calorie-free-but-not-risk-free-a-nutritionist-explains-254318
Although sugar is delicious, it contains no essential nutrients and is essentially empty calories with very little nutrition for every calorie. Health officials are urging people to cut down on their sugar intake because excessive sugar consumption has been linked to health problems such as type 2 diabetes, heart disease and tooth decay.
For example, the World Health Organization (WHO) recommends that added sugars should be less than 10% of daily calories, which is about 25g per day for an average adult. However, it is said that a 500ml sweet carbonated drink contains 50-60g of sugar, so it is quite difficult for modern people who like sweet things to avoid exceeding this standard.
As a result, nearly zero-calorie sweeteners such as aspartame have been attracting attention. These sweeteners are found in many diet drinks and low-calorie foods and are said to be useful for managing weight and blood sugar levels, but there are concerns about the adverse effects of aspartame and other sweeteners on health.
Aspartame is a sweetener discovered in 1965 that is 180 to 200 times sweeter than sugar. At the time of writing, it has been approved for use by over 100 regulatory agencies in various countries and is estimated to be found in over 6,000 foods and beverages and over 600 medicines.
Aspartame is low in calories and does not raise blood sugar levels , making it a preferred sugar substitute for people with type 2 diabetes. However, there are also research results that link it to the risk of metabolic syndrome and type 2 diabetes , so there are concerns about simply replacing sugar with aspartame.
In addition, a study using sucralose , which is also used in zero-calorie drinks like aspartame, showed that consuming a drink containing sucralose did not change blood sugar or hormone levels, but made people feel hungrier than if they consumed sugar. This suggests that artificial sweeteners such as aspartame may increase hunger, stimulate appetite, and lead to weight gain.
Research shows that zero-calorie artificial sweeteners trick the brain into feeling more hungry - GIGAZINE
Some people may experience side effects from consuming aspartame, such as headaches, dizziness, and mood changes, and emerging evidence links aspartame to neurodegenerative diseases, stroke, and dementia. Studies of human subjects fed diets high in aspartame have reported adverse effects, including worsening mood and depression.
People with phenylketonuria, a congenital disorder that causes the body to be unable to properly break down the amino acid phenylalanine , should be especially careful about consuming aspartame. Aspartame increases the levels of phenylalanine and aspartic acid in the brain, people with phenylketonuria should avoid it completely. Additionally, research suggests that aspartame may affect the structure and function of the placenta, so pregnant women should also avoid it, Flight points out.
There is also evidence to suggest that aspartame and other artificial sweeteners may disruptthe gut microbiome , which could have negative effects on digestive health and immune function, increasing the risk of infections and other health problems.
In addition, in July 2023, the International Agency for Research on Cancer (IARC), a subsidiary of the WHO, classified aspartame as Group 2B, which is considered to be 'possibly carcinogenic to humans,' but did not change the acceptable daily intake.
WHO plans to classify artificial sweetener 'aspartame' as a carcinogen - GIGAZINE
'While aspartame may offer an attractive sugar-free solution, it is not without risks. The WHO advises against the use of non-sugar sweeteners for weight control, and research continues to uncover complex links between aspartame and chronic diseases, from neurological problems to gut health concerns,' Flight said.