Leena Watts
Aspartame is a commonly used artificial sweetener in diet drinks, however, its potential health effects have raised concerns. In July 2023, the World Health Organization (WHO) classified aspartame as possibly carcinogenic to humans, although the FDA refuted this claim. Nonetheless, individuals with the hereditary disorder PKU must limit their intake of phenylalanine, a component of aspartame. As a result, many are seeking aspartame-free alternatives, which are becoming more widely available. Aspartame-free options include Diet Coke with Splenda, Pepsi One, Diet Rite, Zevia, and Olipop.
| Characteristics | Values |
|---|---|
| Possible health effects | Linked to headaches, dizziness, seizures, irritable mood, depression, insomnia, behavioural and cognitive problems |
| Regulatory status | Approved by the FDA in 1974, but reclassified as "possibly carcinogenic to humans" by the WHO in 2023 |
| Acceptable daily intake | 50 milligrams per kilogram of body weight, according to the FDA |
| Alternative sweeteners | Sucralose, acesulfame potassium, stevia, monk fruit extract, sugar |
| Aspartame-free drinks | Zevia, Virgil's, Polar, Bubly, Olipop, Poppi, Diet Coke with Splenda, Pepsi One, Diet Rite, Coca-Cola Life, Red Bull Sugar Free, supermarket own-brand alternatives |
Explore related products
What You'll Learn
Aspartame deemed a possible carcinogen by WHO
Aspartame is one of the most common artificial sweeteners in use today. It is a low-calorie sweetener used most often in drinks like Diet Coke and Diet Pepsi.
In July 2023, the World Health Organization (WHO) and the International Agency for Research on Cancer (IARC) deemed aspartame a "possible carcinogen to humans" with "limited evidence". The IARC classified aspartame as possibly carcinogenic to humans (Group 2B) based on limited evidence for cancer in humans, specifically for hepatocellular carcinoma, a type of liver cancer. There was also limited evidence for cancer in experimental animals and limited evidence related to the possible mechanisms for causing cancer.
The WHO and IARC evaluations of the impact of aspartame were based on scientific data collected from a range of sources, including peer-reviewed papers, government reports, and studies conducted for regulatory purposes. The studies were reviewed by independent experts, and both committees took steps to ensure the independence and reliability of their evaluations.
The WHO and IARC assessments of aspartame indicated that while safety is not a major concern at commonly consumed doses, potential effects have been described that warrant further investigation. The WHO reaffirmed that it is safe for a person to consume up to 40 mg/kg of body weight per day. For example, an adult weighing 70 kg would need to consume more than 9-14 cans of a diet soft drink containing 200-300 mg of aspartame per day to exceed the acceptable daily intake.
The FDA, which has regulated the use of aspartame since 1974 and approved it as a general-purpose sweetener in 1996, disagrees with the WHO and IARC's conclusion that the limited evidence points to a human cancer risk. The FDA has reviewed more than 100 studies designed to identify possible toxic effects, including studies on the nervous and reproductive systems, carcinogenicity, and metabolism. The FDA continues to monitor the scientific literature for new information on aspartame and stays abreast of published literature and the current level of consumer exposure.
Smart Guide to Drinking Diet Maru
You may want to see also
Explore related products
Health concerns: headaches, depression, insomnia
Aspartame is a non-nutritive sweetener that has been a source of controversy in recent years, with some research suggesting it has adverse health effects. However, many health organisations note that aspartame has not been conclusively linked to any adverse side effects. In 2013, the European Food Safety Authority (EFSA) reviewed over 600 datasets from aspartame studies and found no reason to remove it from the market. The U.S. Food and Drug Administration (FDA) has regulated the use of aspartame since 1974 and approved it as a general-purpose sweetener in 1996. The acceptable daily intake for aspartame established by the FDA is 50 milligrams per kilogram of body weight per day.
Despite this, some studies have linked aspartame to health concerns such as headaches, depression, and insomnia. A 2018 paper in Nutritional Neuroscience found that aspartame has been associated with behavioural and cognitive problems, including headaches, irritable mood, depression, and insomnia. The researchers advised caution in consuming aspartame and recommended further research on its effects on brain health.
Additionally, there have been concerns about the effects of aspartame on the central and peripheral nervous systems. A 2021 review highlights research suggesting that long-term use of aspartame may increase the risk of neurodegenerative disorders and adversely affect the sciatic nerve in the lower back. Further human studies are needed to understand fully the effects of aspartame on nerve structure and function.
While aspartame is generally considered safe for the general population, people with certain conditions should exercise caution when ingesting it. For example, those with phenylketonuria (PKU), a genetic metabolic disorder, need to limit their intake of phenylalanine, a component of aspartame. Similarly, individuals with a sensitivity to aspartame or those instructed by a doctor to manage their dietary phenylalanine intake should avoid products containing aspartame.
Fasting Before an Echocardiogram: Necessary or Not?
You may want to see also
Explore related products
Alternatives: stevia, sucralose, monk fruit
Aspartame is an artificial sweetener that has been widely used in diet drinks. However, concerns have been raised about its potential health effects, including possible links to cancer, behavioural and cognitive problems, headaches, irritable mood, depression, and insomnia. As a result, some people may prefer to choose diet drinks that do not contain aspartame and instead use alternative sweeteners such as stevia, sucralose, or monk fruit.
Stevia is a natural, no-calorie sweetener derived from the leaves of the Stevia rebaudiana plant, native to South America. It is significantly sweeter than table sugar, so only a small amount is needed to achieve the same level of sweetness. Stevia has been recognised by the FDA as "generally recognised as safe" (GRAS) and is a good alternative for people who want to avoid sugars or other chemical sweeteners. Coca-Cola Life, for example, is sweetened with a blend of cane sugar and stevia leaf extract and contains 35% fewer calories than traditional Coke.
Monk fruit is another natural, plant-based sweetener and alternative to sugar. Monk fruit sweeteners are generally regarded as safe by the FDA, and there is no evidence that they cause harmful side effects. They are available in multiple forms, including granules, powders, and liquids, and may offer some health benefits such as antioxidant and blood sugar-lowering properties. However, monk fruit can be difficult to grow and costly to export, making it less widely available and more expensive than other sweeteners. Some people may also find the taste unusual or unpleasant, and it may be better suited for certain uses, such as tea and coffee, rather than cooking and baking.
Sucralose, sold under the brand name Splenda, is another artificial sweetener that can be used in place of aspartame. It is made from sugar but is chemically altered so that much of it passes through the body undigested and unabsorbed. While Splenda is a common sweetener in diet drinks, it is important to note that it is a chemically processed sweetener, which some may wish to avoid.
Starvation Mode: Calorie Counting for Weight Loss
You may want to see also
Explore related products
Healthier drink options: herbal tea, infused water
Aspartame is a low-calorie sweetener that is often used in diet drinks. While the U.S. Food and Drug Administration (FDA) has regulated the use of aspartame and approved it as a general-purpose sweetener, some people choose to avoid it due to potential health concerns. In 2023, the World Health Organization (WHO) reclassified aspartame as "possibly carcinogenic to humans," although the FDA disagrees with this assessment. If you are looking for diet drinks that do not contain aspartame, you may want to consider alternatives such as stevia-sweetened options or beverages sweetened with other natural sweeteners.
Now, let's shift our focus to healthier drink options: herbal tea and infused water.
Herbal Tea
Herbal teas are made from tisanes, which are blends or infusions of dried fruits, flowers, spices, or herbs in water. They have been used as natural remedies for various ailments and offer a range of health-promoting properties. Here are some specific types of herbal tea and their potential benefits:
- Chamomile tea: Chamomile is an herb with bioactive phytochemicals, minerals, and vitamins. Research suggests that chamomile tea may offer benefits such as a lower risk of heart disease, improved immune function, and possible protection against certain cancers. It is also known for its anti-inflammatory and anti-anxiety effects, which may help with premenstrual syndrome.
- Ginger tea: Ginger tea contains the antioxidant gingerol and trace amounts of vitamins and minerals. It has been used as an herbal medicine for various health problems and is particularly effective in boosting the immune system and combating inflammation. Ginger tea is also a well-known remedy for nausea, including pregnancy-related nausea.
- Hibiscus tea: Hibiscus tea has antiviral and cardiovascular benefits due to the antioxidant "anthocyanins." Studies have shown that it may help lower blood pressure and decrease LDL (bad) cholesterol levels. However, it should be avoided if taking certain medications, such as the diuretic hydrochlorothiazide.
- Peppermint tea: Peppermint tea is popularly used to support digestive health and has antioxidant, anticancer, antibacterial, and antiviral properties. Studies suggest that peppermint oil preparations, including peppermint tea, may help relieve nausea, cramping, and stomach pain.
- Rooibos tea: Research suggests that rooibos tea may inhibit the formation of osteoclasts, which are cells that break down old bones. This can be beneficial for preserving, repairing, and reshaping the skeleton in diseases like osteoporosis. Rooibos tea may also help lower blood pressure and cholesterol levels, and preliminary evidence suggests potential improvements in bone health and reduced heart disease risk.
- Sage tea: Sage has been associated with medicinal properties and potential benefits for brain health. Some studies have found improvements in cognitive function in individuals with Alzheimer's disease when consuming sage tea, although more research is needed.
- Passionflower tea: Passionflower tea has traditionally been used to relieve anxiety and improve sleep quality. Studies have found that passionflower extract can improve sleep and reduce anxiety symptoms.
It is important to note that herbal teas should be consumed in moderation and with medical approval, as they can pose risks to individuals with certain health conditions. Avoid herbal teas with added sugar and other additives, and always consult with a healthcare professional for personalized advice.
Infused Water
Infused water, also known as detox water, is a beverage blended with various fruits, herbs, and spices. It offers both hydration and additional health benefits. Here are some of the advantages of infused water:
- Increased vitamin and nutrient intake: Infused water allows you to naturally consume more vitamins and nutrients from the added ingredients. For example, citrus fruits like lemons, limes, oranges, and grapefruit are excellent sources of Vitamin C.
- Improved hydration: Infused water can make drinking plain water more enjoyable, encouraging increased water consumption. Proper hydration has numerous benefits, including boosting energy levels, preventing cramping, and supporting metabolic function.
- Nutritional boost: In addition to vitamins, infused water can provide essential nutrients. For instance, water-rich foods like lemon and cucumber can help control bloating caused by excess salt or hormonal fluctuations.
- Relaxation: Infusing your drink with herbs like sage, known for its relaxation properties, can promote a sense of calmness.
- Anti-aging: Adding dark berries and pomegranate seeds, which are rich in antioxidants, can help protect against the effects of aging.
- Weight loss support: Drinking infused water before meals can aid in weight loss by increasing your water intake and providing metabolic benefits from certain fruits. Raspberries, strawberries, tangerines, and other fruits can boost your metabolism and support weight loss efforts.
Get creative with your infused water combinations and explore the endless possibilities of flavours and health benefits!
Fasting Before Dieting: Is It Worth It?
You may want to see also
Explore related products
Aspartame-free brands: Zevia, Virgil's, Olipop
Aspartame is an artificial sweetener used in many diet drinks, but it has been linked to potential negative health effects, including an increased risk of cancer. Some people with the hereditary disorder PKU must also strictly limit their intake of phenylalanine, an aspartame component. As a result, many companies are now offering aspartame-free options. Here are three popular brands that don't use aspartame in their products:
Zevia
Zevia is a company that offers a range of zero-sugar, zero-calorie drinks sweetened with stevia, a plant-based sweetener. Their products include Dr. Zevia, a bold and unique-tasting drink with a spicy kick and a fruity finish. Zevia beverages do not contain Erythritol, another type of artificial sweetener.
Virgils
Virgil's is a brand known for its handcrafted, zero-sugar sodas sweetened with a proprietary natural sweetener blend. Their drinks include cola, root beer, orange cream, black cherry, and vanilla cream. Virgil's sodas are crafted with carefully selected ingredients, such as herbs, spices, and fruit extracts, to create bold and complex flavours.
Olipop
Olipop is a prebiotic soda brand that has gained popularity, especially on social media. Their drinks contain fibre and are sweetened with stevia. Olipop offers various flavours, including unique options such as grape, strawberry lemon, and cherry limeade. Each can of Olipop contains their proprietary blend, "Olismart," which includes ingredients like cassava root fibre, Jerusalem artichoke inulin, and calendula flower.
These brands offer tasty alternatives to traditional diet drinks sweetened with aspartame, providing consumers with options that may better align with their health and wellness goals.
SodaStream Diet Dr Pepper: Is It Possible?
You may want to see also
Frequently asked questions
Aspartame is a commonly used artificial sweetener in diet sodas and sugar-free teas. It is a low-calorie alternative to sugar and is about 200 times sweeter, meaning less is needed to achieve the same level of sweetness.
Aspartame has been linked to potential health risks, including possible carcinogenic effects, according to the World Health Organization. It may also cause neurological issues such as headaches, dizziness, and seizures. Additionally, people with the hereditary disorder phenylketonuria (PKU) need to limit their intake of phenylalanine, which is found in aspartame.
Some popular options include Diet Coke with Splenda, Pepsi One, Diet Rite, and Zevia. Diet Coke with Splenda and Pepsi One use sucralose and acesulfame potassium as sweeteners, while Zevia uses stevia leaf extract. Other options include Hansen's diet sodas, sweetened with sucralose and ace-K, and Coca-Cola Life, sweetened with cane sugar and stevia leaf extract.
Yes, there are aspartame-free alternatives available. For example, Yasso offers Greek Yogurt Bars in various flavours with no more than 100 calories each. Ben & Jerry's Cherry Garcia FroYo is another option, with less saturated fat than its ice cream counterpart. Baked goods, such as oatmeal cookies or chocolate chip cookies, can also be made without aspartame by using dried fruit for sweetness.
