First things first, we need to understand exactly what Aspartame is. Aspartame was inadvertently invented in 1965 by a chemist who at the time was working on an ulcer drug when he accidentally spilled some of the product on his figures, later on licking his figures to pick up a piece of paper he noticed the unusually sweet taste. On testing, it was proven to be 200 times sweeter than natural sugar and thus the ulcer drug became a sweetener.
Today it is commonly known Cesulfame potassium (K), AminoSweet®, Neotame®, Equal®, NutraSweet®, Blue Zero Calorie Sweetener Packets™, Advantame®, NutraSweet New Pink, Canderel®, Pal Sweet Diet® and AminoSweet®.
It is found in more than 6000 products, consumed by over 200 million people worldwide, making it one of the most widely used artificial sweeteners. (1)
Aspartame does not occur naturally, once you consume it is almost immediately broken down into three chemical compounds. Aspartic acid, Phenylalanine and free Methanol (found in antifreeze, rocket fuel etc) while methanol is similar to ethanol (the alcohol found in wine and beer) the body deals with methanol by transforming it into formaldehyde, carcinogenic chemicals used in embalming bodies.
When apart of aspartame, phenylalanine, can cross the blood brain barrier where it’s toxic effect causes serotonin levels to decrease. Phenylalanine also breaks down into dopamine (the happy hormone) and norepinephrine and epinephrine (fight or flight hormones) not ideal for those dealing with high amounts of stress. (2)
Here are just a few of the ways in which Aspartame can negatively affect your body.
Gut Health:
Aspartame has a toxic, stressing effect on your gut making it difficult for microbes to grow and reproduce. This can in turn affect your body’s ability to process regular sugar and other carbohydrates. Raising your risk of obesity and type 2 diabetes. Acting as a potential aggravator in autoimmune conditions leading to chronic inflammation and intestinal permeability (leaky gut). (3)
Effects on Muscle Mass:
Artificial sweeteners trick the body into believing it is going to receive energy in the form of sugar, when the sugar is not delivered the body finds the sugar somewhere else. One of the alternative sources is muscle leading to a loss in lean muscle mass.
Potential Increased Risk of Brain Tumours and Cancer:
Studies have linked malignant brain tumours to aspartame consumption. A study found that even in low doses animals were developing several different forms of cancer when fed aspartame with an exceedingly high incidence of brain tumours.
Harvard researchers reported a positive association between aspartame intake and the increased risk of Non-Hodgkin Lymphoma and multiple myeloma in men and leukaemia in men and women. The Ramazzini institute continues to stand behind the results of its multiple studies finding that aspartame is associated with a 300% increase in lymphoma / leukemia incidence. (4,5,6,7)
Weight Gain:
A 2017 study found that artificial sweeteners do not show a clear benefit for weight management, instead they may be associated with increased body mass index and risk of heart attacks. Another study concluded that artificial sweeteners are linked to obesity with aspartame linked to increased risk of abdominal obesity. (8,9,10,11)
Heart disease and stroke:
Aspartame intake is associated with metabolic syndrome (high blood pressure, high blood sugar, excess belly fat, high cholesterol/triglyceride levels) with risks in those who were exposed in the womb rising. (12)
Products that contain Aspartame
- Diet soda
- Sugar-free breath mints
- Sugar-free (or “no sugar added”) cereals
- Sugar-free (or “no sugar added”) condiments
- Flavoured coffee syrups
- Flavoured water
- Sugar-free ice cream and/or toppings
- Diet iced tea products
- Low-sugar or sugar-free fruit juices
- Meal replacement shakes/snacks
- “Nutrition” bars
- Sports drinks (especially “sugar-free” varieties)
- Soft candy chews
- Yogurt (sugar-free, fat-free and some drinkable brands)
- Vegetable juice drinks
- Natural fiber laxative
- Fiber oral powder supplements
- Appetite control supplements
Should I avoid aspartame?
Well in short yes, yes you should! In fact everyone should avoid it, diabetic, people trying to loose weight, pregnant women, children, young, old, tired, thin, fat … everyone.
Are there any natural alternatives?
The reality is that anything synthetic has no place in your diet. But, If you must sweeten your food and drinks with a sweetener then make use of one of these:
Stevia:
Stevia is a plant that has been around since before the dawn of time. Native to South America it is also 200 times sweeter gram for gram than sugar. However, please be sure to use Organic pure stevia avoiding altered stevia blends.
Raw Honey:
Raw honey has been known to aid in countering the effects of some allergies, helping to manage weight, promote sleep and fight oxidative stress. Though please note that this is not your invitation to make like Winnie the pooh and scoop it out of the pot, with your bare paws!
Monk Fruit:
A fruit-based sweetener that has no calories and is between 300-400 times sweeter than sugar. There is evidence that it may help lower the risk of diabetes and cancer as well as combat infection. Again, be sensible, organic only and given its sweetness you really don’t need a lot!
Over the years many arguments have been put forward to reason that Aspartame is safe, however medical science has dramatically evolved since aspartame was first approved and with increasing number of independent; non insider corporations, funded research papers indicating that Aspartame and in fact all artificial sweeteners are harmful to your health it might make you think again before you lift your soda can.
Tips to avoid artificial sweeteners:
My number one tip is to avoid packaged food, it’s hard to hide chemicals in food that doesn’t come in a package meaning that you’re almost always going to be better off.
Invest in eating a diet rich in fruit and vegetables which will help your body regain optimum function and wherever possible make use of organic produce.
If you do buy packaged goods make a point of reading the labels to see what is in your food.