The Truth About Aspartame and Cancer: Experts Weigh In
There is no need to worry if you are fond of drinking diet soda, however, there could be potential dangers associated with the consumption of this artificial sweetener.
Aspartame, an artificial sweetener used in many foods and beverages, including diet sodas and sugar-free products, has been classified as “possibly carcinogenic to humans” by the World Health Organization. However, experts say there is currently no cause for alarm, as more research is needed. The Joint FAO-WHO Expert Committee on Food Additives still recommends consuming 40 milligrams of aspartame per kilogram of body weight per day, which can easily be achieved without exceeding the safe limit. Nevertheless, it’s important to remember that staying under the recommended daily limit doesn’t necessarily mean consuming a lot of it is healthy.
Understanding Aspartame
Aspartame is a synthetic sweetener utilized in various food and drink products, such as baked goods, soft drinks, candy, canned foods, toothpaste, and medications. Items labeled “sugar free” or “no added sugar” usually contain aspartame or other artificial sweeteners like saccharin or sucralose. These sweeteners are much more potent than regular sugar, so less amount is required to satisfy sugar cravings, making it beneficial for people with diabetes and those who need to monitor their blood sugar levels.
Does Aspartame Cause Cancer?
The safety of aspartame is still being studied by regulatory agencies to determine if it can cause cancer. In a review of over 1,300 studies, the International Agency for Research on Cancer categorizes aspartame in Group 2B, meaning there is insufficient evidence to conclusively prove that it can cause cancer. A recent study published in PLoS Medicine found that people who consumed very high levels of aspartame were about 15% more likely to develop various types of cancer than those who consumed none. However, errors in dietary recording make it difficult to establish a clear link between aspartame and cancer. Further research involving millions of individuals is needed for more reliable answers. Nevertheless, current evidence from the majority of studies does not suggest that aspartame poses a significant risk of cancer.
Aspartame’s Possible Adverse Effects
Aside from its potential cancer risk, Aspartame can also cause negative side effects such as bloating and diarrhea. A 2021 study review published in Nutrients reveals that Aspartame has been associated with conditions like mood disorders, depression, allergic reactions, obesity, and early onset of menstruation in young girls.
Moreover, consuming Aspartame and other artificial sweeteners may increase sugar cravings, leading to potential direct and indirect health risks associated with excessive sugar intake.
Comparing the Effects of Aspartame and Sugar
Although it is uncertain whether aspartame causes cancer, it has no nutritional value and is only considered useful when replacing table sugar or high-fructose corn syrup found in various sweet products. Too much sugar has been associated with a range of health problems, including diabetes, heart disease, and cancer. Therefore, people should limit their intake of added sugar and check food labels to see how much aspartame or any additive a product contains.
Rather than simply considering the safety of additives such as aspartame, individuals should make healthier dietary choices by consuming fresh fruits, vegetables, whole grains, and reducing processed foods, sugar, red meat, and processed meats. For those who want sweetness without sugar or artificial sweeteners like aspartame, healthier options include fresh/frozen fruit, water infused with fruit slices, raw honey, maple syrup, agave nectar, and monk fruit extracts.
