Aspartame and its effects on our health

What is aspartame? 

Aspartame is an intensely sweet artificial sweetener, about 200 times sweeter than sucrose. However, it provides very few calories. Chemically, it is a dipeptide formed from two naturally occurring amino acids: L-phenylalanine (in the form of a methyl ester) and L-aspartic acid.

During digestion, aspartame breaks down into these two amino acids, as well as a small amount of methanol, compounds that are also present in larger quantities in many common foods such as milk, fruit and vegetables.

Thanks to its high sweetening power, only a tiny amount of aspartame is needed to sweeten products, making it a popular option for reducing calorie intake without sacrificing sweetness. It is commonly used in a variety of so-called “diet” or “sugar-free” products, including soft drinks, low-fat yoghurts, chewing gums and even some medicines.

Aspartame is authorised as a food additive in over 90 countries and is listed in the European Union under the code E 951.

Recommended daily intakes of aspartame are set by various health agencies. The European Food Safety Authority (EFSA) has set an Acceptable Daily Intake (ADI) of 40 mg per kilogram of body weight per day. In the United States, the Food and Drug Administration (FDA) has set a slightly higher ADI of 50 mg/kg/day.

However, aspartame is not recommended for people with phenylketonuria (PKU), a rare genetic disorder that prevents the correct metabolism of phenylalanine, one of its components.

When and how can you consume aspartame? 

Aspartame is a widely used artificial sweetener. It has a number of health benefits, particularly for diabetics, as well as for people trying to manage their weight, and for dental health.

1. An alternative to sugar for diabetics 

Aspartame is particularly beneficial for people with diabetes. Unlike sugar, it does not cause blood sugar spikes, allowing diabetics to consume sweet foods without compromising their glycaemic balance.

2. An ally in weight control 

Thanks to its high sweetening power, aspartame helps reduce overall calorie intake. By replacing sugar with aspartame, it is possible to reduce calorie intake, which can help maintain a healthy weight, an important factor in the prevention of chronic diseases. Aspartame, combined with regular physical activity, can thus be helpful in weight management.

3. Better dental health 

Unlike sugar, aspartame does not cause tooth decay. The bacteria responsible for tooth decay do not metabolise aspartame, making it good for your teeth.

Aspartame should be consumed as part of a balanced diet, and the recommended daily doses should be respected to get the most out of it.

What are the potential health risks of aspartame? 

Although aspartame is widely used as a sugar substitute, some studies have raised concerns about its potential health risks.

It affects the metabolism and the intestinal microbiota

Some research suggests that aspartame may disrupt blood sugar regulation and alter the intestinal flora. In the long term, this could increase the risk of type 2 diabetes and obesity.

Possible negative effects on the nervous system 

Aspartame is metabolised into aspartic acid, phenylalanine and methanol, compounds that can affect the central nervous system. Studies have explored a link between aspartame and neurological disorders, including migraines, cognitive problems and mood disorders.

Carcinogenic effects

In 2023, the International Agency for Research on Cancer (IARC) classified aspartame as ‘possibly carcinogenic to humans’, highlighting the need for further research to clarify this risk.

In conclusion, although aspartame is approved by many health authorities, it is recommended to consume it in moderation and to keep abreast of ongoing research into its effects on health.

Aspartame and chronic conditions

If consumed in excess, aspartame can have negative effects on metabolic, inflammatory and neurological health.

Aspartame and diabetes 

Although aspartame does not cause immediate blood sugar spikes, some studies indicate that regular consumption could alter insulin sensitivity and lead to an increase in insulin levels, thereby disrupting sugar regulation. It can also cause a hypoglycaemic reaction in people with diabetes.

Aspartame and inflammatory diseases

Aspartame can cause inflammation of the blood vessels, a major factor in the development of cardiovascular disease. Aspartame is also said to cause the formation of fatty plaques in the arteries, increasing the risk of heart attacks and strokes.  

Aspartame and neurological disorders 

Although scientific evidence is limited, some reports suggest that aspartame may have negative effects on the central nervous system.

Patients suffering from migraines, epilepsy or multiple sclerosis have noticed the worsening of their symptoms after having consumed aspartame. However, further research is needed to establish a clear link.

What are the alternatives to aspartame? 

If you want to limit your consumption of aspartame, there are several natural and healthy alternatives to satisfy your sweet tooth and at the same time take care of your health.

Stevia, a plant-based calorie-free sweetener

Extracted from the leaves of the Stevia rebaudiana plant, stevia is a natural sweetener that has no impact on blood sugar levels. It is ideal for diabetics or those looking to reduce their sugar intake. Its sweetening power is around 200 to 300 times greater than that of sugar, so it can be used in very small quantities. Stevia is widely used in many countries and is renowned for its safety.

Erythritol, a well-tolerated polyol 

Erythritol is a polyol, a sweetener derived from modified sugars, naturally present in certain fruits and vegetables, which provides a sweet taste with a low glycaemic impact and improved dental tolerance. Although it is generally well tolerated, excessive consumption can lead to gastrointestinal problems in some people.

Xylitol, for a better dental health 

Xylitol, extracted from plant sources such as birch, is another polyol appreciated for its sugar-like taste. It is particularly beneficial for dental health, as it helps prevent cavities by inhibiting the growth of the bacteria responsible for dental decay. However, like other polyols, excessive consumption can cause digestive problems.

A healthy diet 

Beyond the choice of sweetener, it is important to have a diet rich in natural foods. Opting for fresh fruit, vegetables, wholegrain cereals and quality protein sources contributes to better overall health.

In a nutshell 

Aspartame is an artificial sweetener commonly used to reduce sugar consumption, but it is the subject of much controversy.

While it has benefits for diabetics and weight management, some studies suggest that it could have negative effects on metabolism, the intestinal microbiota and the nervous system. Some other health risks, particularly related to inflammation and chronic disease, have also been revealed. If you have doubts about aspartame, there are several safer alternatives such as stevia, erythritol or xylitol.

A well-balanced diet and moderate consumption of sweeteners remains key to a better health!

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