Artificial sweeteners are synthetic sugar substitutes that may or may not be derived from naturally occurring substances. Aspartame is one example of a non-nutritive artificial sweetener approved for use by the Food and Drug Administration. Artificial sweeteners are many times sweeter than regular sugar, but contain no added calories. While these non-nutritive chemicals are considered safe, there are some concerns regarding their use. Nevertheless, aspartame is in a variety of foods and beverages on the market today.
Soft Drinks
Most diet soft drinks contain artificial sweeteners in an attempt to reduce calories. Sweeteners such as aspartame take the place of high fructose corn syrup, cane sugar and other high calorie, high fat sugars. Aspartame provides a taste similar to real sugar. If you are trying to lose weight but cannot stop drinking soda, you may drink diet soft drinks instead of regular ones for the lower calorie and sugar content. It is important to read labels when you are selecting a product. Flavored syrups for coffee, powdered soft drinks, juice and vegetable drinks, sweetened ice tea, flavored water products and protein nutritional drinks often contain aspartame.
Candy and Gum
Many popular candy and chewing gum brands contain aspartame. This is especially true for products labeled sugar-free. Aspartame is a common ingredient in products such as hard candies, chewing gum, breath mints, soft candy chews and other sweets. Aspartame should be consumed in moderation; therefore you should select a variety of regular and sugar-free candies.
Yogurt
Aspartame is in dairy products such as fat-free, sugar-free and drinkable yogurt. Yogurt made with nonfat or low-fat milk is often accompanied by no- or low-calorie artificial sweeteners such as aspartame. Yogurt sweetened with aspartame has the same taste as regular yogurt, but has a lower calorie and sugar content. Yogurt is an excellent source of calcium, vitamin D and protein. However, if you wish to avoid the aspartame you may want to purchase unsweetened, plain yogurt.
Desserts
Many sugar-free dessert products are made with aspartame to preserve the regular flavor of the dessert without the addition of calories. Ice cream, frozen ice, ice cream novelties and toppings, sugar free cookies, mousse and no sugar added pies all contain aspartame. Sugar-free flavored gelatin and pudding mixes are another source of aspartame. Aspartame is in almost all sweets labeled as sugar-free or no added sugar to imitate the taste of the regular product.
Condiments
Certain condiments contain aspartame to avoid adding unwarranted calories to your meal. These products include fruit spreads, maple syrup, barbecue sauce, jams, jellies, sugar free chocolate syrup and ketchup. These items add flavor to your foods and are naturally sweet. By using aspartame in place of sugar, the products will retain their sweet taste without added calories and sugar. To avoid added aspartame in your diet, select regular foods and avoid sugar-free or no sugar added products.
