Aspartame side effects; dangerous artificial sweetener

Aspartame is a very low-calorie artificial sweetener that is widely used in low-calorie foods and beverages, including diet sodas. Some medicines also contain aspartame.

Aspartame has been the subject of discussions and reviews in recent years, despite its widespread use and popularity.

Is aspartame safe?
A study conducted by the European Union in 2013 found that aspartame is safe for humans and an acceptable daily intake is 40 mg per kilogram of body weight.

In addition, the Food and Drug Administration has set an intake limit of 10 mg more than the European recommendation, however, the amounts set are still far higher than what most people consume in a day.

Weight effects of aspartame:
Similar to sugar, aspartame contains 4 calories per gram, but it is about 200 times sweeter. To sweeten foods and drinks, only a small amount of aspartame is needed. Due to this, it is often used in weight loss diets.

According to a 2017 review of the most recent research, aspartame, sucralose, and stevioside do not affect body weight.

Regular consumption of these sweeteners has been linked to increased body weight and waist circumference in some studies.

In some studies, participants also showed an increase in body mass index. A person’s body mass index can help determine whether they are at a healthy weight.

Those with a high body mass index may be more likely to develop metabolic diseases, and a 2017 review found that people who regularly consume sweeteners may be more susceptible to developing metabolic diseases.

Aspartame’s effect on appetite:
Aspartame and other non-nutritive sweeteners can cause a person to eat more food, which is one way that aspartame and other non-nutritive sweeteners can cause body weight gain.

Animal studies have shown that regular consumption of non-nutritive sweeteners increases food intake.

According to this study, sweeteners increase appetite by disrupting the signaling process that usually occurs when eating foods that have more calories.

When food enters the gut, sweet tastes signal to the body that it should expect calories and stop eating when full. Sweeteners provide the same sweet taste, but contain fewer calories than expected.

According to theories, the body doesn’t understand the connection between sweet tastes and calories if it occurs regularly. As a result, high-calorie foods no longer stimulate feelings of satiety and may lead to overeating.

Aspartame’s effects on metabolism include:
Similarly, dysregulation of appetite can predispose a person to metabolic diseases such as type 2 diabetes, according to a 2013 review. It may be easier for the body to handle dietary sugars when they enter the gut since it no longer expects calories in response to sweet tastes.

According to another 2016 review, low-calorie sweeteners may disrupt the balance and diversity of bacteria in the gut when consumed regularly and over a long period of time.

There is evidence that this type of disorder can lead to glucose intolerance, which is a risk factor for type 2 diabetes in animals.

The effect of some sugars and sweeteners on glucose tolerance was investigated in 2016. There was a link between aspartame consumption and glucose intolerance in obese people, but none of the tested sugars or sweeteners adversely affected healthy individuals.

People who are overweight are more likely to suffer from glucose tolerance problems if they consume aspartame on a regular basis.

Aspartame is found in the following products:
Artificial sweeteners may be present in many “sugar-free” foods and beverages. Aspartame is likely to be found in the following products:

Sodas that are diet
Gum chewing
Candy that is sugar-free
Sugar free ice cream
Low calorie yogurt
Low calorie fruit juice

Certain drugs are also made with aspartame by drug manufacturers. Laxatives and chewable vitamin supplements are examples of these drugs.

Alternatives to Aspartame:
Alternatives to aspartame can be used by those who wish to limit their intake:

honey
maple syrup
Agave nectar
stevia leaf

The above list is preferable to consuming aspartame, but they should be used in small amounts, since they contain more calories or have no nutritional value, which can lead to tooth decay if consumed in large quantities.

Points to consider:
The safety of aspartame has been confirmed, but there are still many disagreements about it.
Regular and long-term use of aspartame and other low-calorie sweeteners may negatively affect weight management, according to scientific evidence.
Healthy weight individuals are unlikely to be harmed by occasional consumption of aspartame.
People with obesity, however, may be more likely to develop metabolic diseases, including type 2 diabetes, if they consume low-calorie sweeteners regularly.