2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Aspartame is one of the most popular artificial sweeteners on the market. In fact, it is almost certain that in the last 24 hours you or someone you know has drunk at least one diet soda containing aspartame.
While the sweetener has remained quite widespread in recent years, it is known for its controversial nature. Many opponents of aspartame claim that it is harmful for human health. There are also many claims about the dangerous consequences of prolonged consumption of the sweetener.
What is aspartame?
Aspartame is widely used in packaged products, most often labeled as "dietary". Its ingredients are aspartic acid and phenylalanine. Both are natural amino acids. Aspartic acid is produced by your body, and phenylalanine is an essential amino acid that you get from food.
When your body processes aspartame, some of it is broken down into methanol. Consumption of fruits, fruit juices, fermented beverages and some vegetables also contain or lead to methanol production. It is toxic in large amounts, but in smaller amounts may be acceptable when combined with free methanol due to increased absorption. Free methanol is present in some foods and is also produced by heating aspartame. It can be a problem for your health if you consume it regularly because it is broken down in the body in the form of formaldehyde, a known carcinogen and neurotoxin.
Defenders of aspartame
A number of regulatory agencies and organizations involved in the protection of human health have considered that aspartame is safe. It has been approved by the Food and Agriculture Organization and the World Health Organization.
In 2013, the European Food Safety Authority (EFSA) also found no reason to remove aspartame from the market, although it analyzed more than 600 data on its action. The review did not report any safety concerns associated with normal or increased intake.
However, some experts cite numerous studies that show problems with the sweetener, including a study by the Harvard School of Public Health.
Products containing aspartame
Any product that does not contain sugar is usually labeled as a sweetener. Although not all foods contain aspartame, it remains the most popular sweetener. It is most often found in products such as:
- Diet soda
- Sugar-free ice cream
- Low-calorie fruit juices
- Chewing gum
- Yoghurt
- Sugar-free candies
Side effects of aspartame
Aspartame is approximately 200 times sweeter than sugar. For this reason, a very small amount of sweetener is needed to impart a sweet taste to food and beverages.
Permissible recommendations for the daily dose of the FDA (US Food and Drug Administration) - 50 mg per kilogram of body weight and EFSA (European Food Safety Authority) - 40 mg.
For example, a pitcher of diet carbonated beverage contains about 185 mg of aspartame. A person who weighs an average of 68 kg will need to drink more than 18 cans a day to exceed the FDA's daily intake. By the same logic, they will need 15 boxes to exceed the EFSA recommendation.
People who suffer from phenylketonuria have too much phenylalanine in their blood. It is a basic amino acid found in protein foods such as meat, fish, eggs and dairy products. It is also one of the ingredients of aspartame. For this reason, these people should not use the sweetener because it is highly toxic to them.
Tardive dyskinesia is considered a side effect of some drugs for schizophrenia. The phenylalanine in aspartame can induce uncontrolled muscle movements.
Opponents of aspartame claim that there is a link between it and many diseases such as:
- Crab
- Weight gain
- Birth defects
- Skin tuberculosis
- Alzheimer's
- Multiple sclerosis
The effect of aspartame in diabetes and the fight against weight gain
Experts say that artificial sweeteners can be very useful for people suffering from diabetes. However, this does not mean that aspartame is the best solution. To be sure, it is advisable to consult your doctor.
Sweeteners can help you lose weight, but this usually only happens if you consume sugar-containing products before trying to lose weight. Switching from sugary to sweetened products can also reduce the risk of cavities and caries in the teeth.
Natural substitutes for aspartame
Instead of going back to sugar, you can consider the following natural substitutes for aspartame. Try sweetening foods and drinks with:
- Honey
- Maple syrup
- Fruit juice
- Purified caramel
- Stevia.
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