Aspartame is one of five artificial sweeteners approved by the U.S. Food and Drug Administration, or FDA, as a food additive. Medical experts and consumer watchdog organizations have various opinions of artificial sweeteners; there's no consensus if you should wean yourself off aspartame. While this artificial sweetener isn't a known carcinogen, Harvard School of Public Health suggests drinking artificially sweetened soft drinks temporarily while you adjust to the taste of less sugary beverages.
Aspartame Facts
Aspartame is comprised of aspartic acid and phenylalanine, both of which are amino acids. It's sold under the brand names NutraSweet and Equal. The FDA first approved aspartame in 1981 after extensive clinical research indicated that it wasn't harmful to humans. Aspartame is available as a tabletop sweetener. It's used to sweeten soft drinks, gelatin and reduced-calorie frozen treats. This artificial sweetener is almost 200 times as sweet as table sugar, according to Harvard School of Public Health.
Pros
Aspartame and other artificial sweeteners have certain benefits. MayoClinic.com points out that the appeal of these sweeteners is that they add no calories to food and beverages and may assist with weight loss or weight control. Aspartame also doesn't encourage tooth decay. Because it has no effect on blood sugar levels, it's safe for people with diabetes to consume. Aspartame might not taste just like sugar; some people notice a pronounced bitter aftertaste. However, aspartame and other artificial sweeteners have come under fire for decades, says MayoClinic.com, equated with numerous health problems, including cancer.
Cons
The Center for Science in the Public Interest, or CSPI, indicates that studies in the 1970s and mid-2000s suggested that aspartame caused brain cancer in laboratory animals. The National Cancer Institute, or NCI, launched its own investigation into the safety of aspartame in humans in 2006 when the question of safety once again arose. The NCI reports that an increased incidence of brain cancer in humans was noted between 1975 and 1992. However, the rise in cancer was first noted in 1973, eight years before the FDA approved aspartame. This cancer was noted primarily in the over-70 age group -- people who were not exposed to the sweetener since they were children. However, the CSPI maintains that the NCI's five-year investigation was flawed. It didn't examine aspartame's effects on extremely elderly people, only those between the ages of 50 to 69. Nor had study participants consumed aspartame for a long period of time. The CSPI puts aspartame, along with Saccharin and Acesulfame-K, on a list of artificial sweeteners to avoid. A safer option is sucralose, or Splenda, according to the CSPI.
Choice
The FDA has established the Acceptable Daily Intake, or ADI, of aspartame at 50 mg for every kilogram of body weight. The NCI states that this is the equivalent of 21 cans of diet soda a day for a person who weighs 165 lbs. When it comes to artificial sweeteners, opinion appears to be divided. If you're accustomed to drinking sugar-sweetened beverages, the Harvard School of Public Health suggests using aspartame-sweetened soft drinks and other beverages with artificial sweeteners as a stop gap while you acquire a taste for less sweet drinks. The American Cancer Society states that people with phenylketonuria, a rare genetic disease, should avoid aspartame; otherwise, it hasn't been clearly linked to any specific health problems. MayoClinic.com states that a can or two of diet soft drinks aren't likely to be harmful. However, there are healthier options, such as skim milk, a small glass of 100 percent fruit juice and sparkling water flavored with a slice of citrus.
References
- Harvard School of Public Health: Sugary Drinks or Diet Drinks?
- Center for Science in the Public Interest: Food Additives
- MayoClinic.com: Artificial Sweeteners: Understanding These and Other Sugar Substitutes
- American Diabetes Association: Artificial Sweeteners
- American Cancer Society: Aspartame
- National Cancer Institute: Artificial Sweeteners and Cancer
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