Artificial sweeteners are being added to a growing number of foods to reduce their sugar content while maintaining their appealing taste. However, a growing body of research suggests that these non-nutritive sweeteners may not always be a healthier or safer option. So, what is our best option if we want to enjoy sweet-tasting foods without the harms of eating sugar?

Artificial sweeteners were originally developed as chemicals to stimulate our sweet-taste sensing pathway. Like sugar molecules, these sweeteners act directly on our taste sensors in the mouth. They do this by sending a nerve signal to the body, indicating that a high-carbohydrate food source has been consumed, which tells the body to break it down for energy use.

In the case of sugar consumption, this also stimulates our dopaminergic system. This is the part of the brain responsible for motivation and reward, linked to sugar cravings. From an evolutionary perspective, this means we’re hardwired to seek out high-sugar food for a source of energy and to ensure our survival. However, excessive consumption of sugar is well known to lead to health problems, such as metabolic disruption, which can cause obesity and diabetes.

Are all artificial sweeteners the same?

Now a days sugar, sugar-free food is very much popular because of its lower calorie content. So food industry uses various artificial sweeteners, which are low in calorie content, instead of high-calorie sugar. The U.S. Food and Drug Administration has approved aspartame, acesulfame-K, neotame, cyclamate, and alitame for use as per acceptable daily intake (ADI) value. But to date, breakdown products of these sweeteners have controversial health and metabolic effects. On the other hand, rare sugars are monosaccharides and have no known health effects because it does not metabolize in our body, but show the same sweet taste and bulk property as sugar.

Obesity is a major problem throughout the world. Surveys consistently show that people are concerned about weight and its health-related implications, and for that, most individuals are making a concerted effort to either maintain or lose weight.

Today, the major goal of diabetes management is control of blood glucose. So the consumers have a free choice of food products. They must choose the right food to comply with dietary recommendations, and at the same time, the food industry can considerably contribute to this change by providing adapted food products. This led the food industry to discover several forms of alternative intense sweeteners, which have made it possible to offer consumers the sweet taste without the calories.

A sweetener is a food additive that mimics the effect of sugar on taste. Therefore, they are called sugar substitutes. Consumers often select those foods that are composed of low-calorie sweeteners because they want the taste of sweetness without added calories. The dietary option that such a product provides may be especially helpful in the management of obesity or diabetes mellitus.

One group of such sweeteners consists of substances with a very intense sweet taste and is used in small amounts to replace the sweetness of a much higher amount of sugar. The sweeteners of this type currently approved for use in the United States are Aspartame, Acesulfame-K, Neotame, Saccharin, Sucralose, Cyclamate, and Alitame.

Aspartame

Aspartame was discovered in 1965 by James Schlatter, a chemist. This sweetener is marketed under a number of trademark names, including Equal, Nutrasweet, and Candere, and has a good, clean sweet taste, but its time-intensity profile differs from sucrose.

Aspartame is a low-calorie sweetener used to sweeten a variety of low and reduced-calorie foods and beverages, including low-calorie tabletop sweeteners as well as for use in gum, breakfast cereal, and other dry products.

Aspartame provides energy of 4 calories per gram. Aspartame is unstable if subjected to prolonged heating and therefore cannot be used in baking or cooking. It also decomposes in liquids during storage. Upon ingestion, aspartame breaks down into natural residual components, including aspartic acid, phenylalanine, methanol, and further breakdown products, including formaldehyde, formic acid, and diketopiperazine. Aspartame has been the subject of controversy regarding its safety since its initial approval by the U.S. Food and Drug Administration (FDA) in 1974.

Despite its widespread use and regulatory approval by organizations like the FDA (Food and Drug Administration) and EFSA (European Food Safety Authority), concerns about the safety of aspartame persist. Here are some reasons why aspartame is considered bad for your health:

• Potential Neurological Effects: Aspartame contains phenylalanine, an amino acid that can cross the blood-brain barrier and affect neurotransmitter levels in the brain. Some studies have linked aspartame consumption to neurological symptoms such as headaches, dizziness, mood changes, and cognitive impairment. Additionally, research suggests that long-term exposure to aspartame may contribute to neurological disorders like Alzheimer’s disease and Parkinson’s disease.
• Metabolic Impact: Despite being calorie-free, aspartame may have unintended consequences on metabolic health. Some studies suggest that aspartame consumption may disrupt glucose metabolism, leading to increased appetite, weight gain, and a higher risk of metabolic syndrome and type 2 diabetes. Additionally, aspartame has been shown to alter gut microbiota composition, which could further exacerbate metabolic dysfunction.
• Potential Carcinogenicity: While regulatory agencies have deemed aspartame safe for human consumption, certain studies have raised concerns about its potential carcinogenic effects. Animal studies have suggested a possible link between aspartame intake and an increased risk of cancer, particularly leukemia and lymphoma. While more research is needed to confirm these findings in humans, the carcinogenic potential of aspartame remains a subject of debate and concern.
• Adverse Reactions in Sensitive Individuals: Some individuals may be particularly sensitive to the effects of aspartame, experiencing adverse reactions even at low doses. Common symptoms reported include headaches, migraines, gastrointestinal distress, allergic reactions, and mood disturbances. For these individuals, avoiding aspartame-containing products is essential to prevent potential health problems.

Can aspartame cause cancer?

Aspartame can be found in some diet versions of fizzy drinks, such as Coke Zero, Diet Coke and Pepsi Max.

Food manufacturers also use aspartame in products such as:

• flavoured yoghurts
• breakfast cereals
• granola bars
• sugar-free chewing gum
• low sugar desserts

In 2023, the International Agency for Research on Cancer (IARC) and the Joint FAO/WHO Expert Committee on Food Additives (JEFCA) published a joint evaluation of the potential health risks from aspartame.

IARC looked at the evidence relating to the potential carcinogenic effects of aspartame. It found limited evidence that aspartame can cause cancer in humans. The evidence from animal studies and experimental studies was also limited. This is why it classified aspartame as “possibly carcinogenic”.

JECFA reviewed the general health and nutrition risks of aspartame at normal consumption levels. They found insufficient evidence linking aspartame to the risk of cancer or other diseases, such as type 2 diabetes and heart disease.

The acceptable daily intake of aspartame – set by the World Health Organization (WHO) – is 0–40mg per kg body weight.

This works out as up to 2,800mg for a man of average weight (70kg). This is the same as drinking 9–14 cans of Diet Coke a day, assuming you don’t consume aspartame in any other products. The American Academy of Pediatrics points out that nonnutritive sweeteners such as aspartame may cause children to prefer sweeter foods. This could, in turn, affect appetite, weight gain, and health throughout life. According to another expert panel, beverages with these types of sweeteners should be avoided among children ages 5 and younger.