Table of ContentsView AllTable of ContentsWhat Is Aspartame?SafetyUsesHow to Use ItAspartame vs. SteviaIs Aspartame Good for Me?
Table of ContentsView All
View All
Table of Contents
What Is Aspartame?
Safety
Uses
How to Use It
Aspartame vs. Stevia
Is Aspartame Good for Me?
Aspartameis an artificial,nonnutritivesweetener used worldwide as a food additive in more than 6,000 products.It tastes twice as sweet as table sugar but contributes minimal calories to foods and beverages.
Despite its widespread use, aspartame is controversial. It has been studied for its impact on health, namelyblood sugarandweight management. Still, research on aspartame’s health benefits and safety continues to evolve.
The following article covers the uses of aspartame, its nutritional value, and safety considerations.
Food service tray with colorful sweetener packets, salt and pepper shakers.Marie LaFauci / Getty Images
Marie LaFauci / Getty Images
Aspartame is anartificial sweetener200 times sweeter than table sugar (sucrose).It does not provide significantcalories, so it is considered a noncaloric or nonnutritive sweetener. However, foods with aspartame may still behigh in caloriesdepending on their other ingredients.
Aspartame was discovered in 1965. The U.S. Food and Drug Administration (FDA) first approved aspartame in 1974 for chewing gum, packaged dry foods, and as a table sweetener.In 1996, the FDA expanded aspartame’s approval for general use.
Aspartame is made of methanol, and the twoproteins(amino acids)aspartic acidandphenylalanine.
Phenylalanine regulates chemical messengers that send signals between nerves and cells (neurotransmitters). Aspartic acid is a neurotransmitter.
Ingesting methanol from contaminated beverages or methanol-containing products like household cleaning supplies is poisonous. However, methanol from fruits, vegetables, and aspartame is not harmful.
Safety Profile
The FDA regulates artificial sweeteners. The FDA categorizes aspartame as “generally recognized as safe” (GRAS) and has approved its use as a food additive.
Despite recent concern for the cancer-causing effects of aspartame, research yields conflicting results.
Some studies show a potential association between aspartame and liver cancer. Another study observed an increased risk of developing any type ofcancer,breast cancer, and obesity-related cancers with a higher intake of aspartame.
Still, other studies did not identify a correlation betweenlymphoma,leukemia, orbrain cancerduring a five-year follow-up period.
Even health governing bodies and food regulation organizations disagree on the safety of aspartame.
In 2023, the World Health Organization (WHO) and the International Agency for Research on Cancer (IARC) classified aspartame as possiblycancer-causing(carcinogenic) to humans based on limited research.
Notably, the classification is based on whether something can causecancer, not how likely it is tocause cancer.
How Much Aspartame Is Safe?
EFSA and JECFA set the ADI slightly lower at 40 mg/kg bw/d (around 18 mg per pound of body weight per day).For someone weighing 150 pounds, the ADI would be 2,727 mg or 2.3 g of aspartame daily.
Side Effects
There are no known serious immediate side effects of aspartame. Aspartame does not cause any gastrointestinal issues.
Uses of Aspartame
In some situations, using aspartame is beneficial. In other instances, aspartame use merits caution.
Impact on Blood Sugar
Aspartame does not impactinsulinorglucoselevels following a meal.Moreover, unlike table sugar, aspartame does not require insulin formetabolismand uptake into cells.
However, whether aspartame’s lack of effect onglucose levelsis clinically meaningful is unclear.
One meta-analysis found no difference inblood sugar levelsbetween aspartame, a placebo, or sucrose. The study observed no benefit to using aspartame instead of table sugar for managing blood sugar. Conversely, the researchers suggested there was no harm in consuming aspartame.
Despite conflicting evidence, aspartame appears to be a suitablesugar alternativefor people monitoring blood sugar. Still, more research is necessary to understand aspartame’s impact on blood sugar.
Weight Management
Evidence regarding aspartame’s effect on weight is mixed.
Randomized controlled trials do not show a link between aspartame and decreases inbody mass index (BMI)or weight. Aspartame’s influence onwaist circumference(a proxy forabdominal fat) among people who are overweight is inconsistent.
Conversely, studies that follow a group of people over time (a cohort) noted increasedBMI, weight, andwaist circumference.
Aspartame’s impact on weight management may not be apparent for years. Thecohort studiesevaluated had an average follow-up period of 10 years.
Weight gain from artificial sweeteners may be due to their impact on eating habits. Artificial sweeteners alter brain signaling associated withappetiteand energy balance.
Yet again, the research conflicts. According to one meta-analysis, aspartame does not influence levels ofghrelin, the hormone associated withhunger.
Still, other research shows consuming aspartame instead of sucrose reduces body weight.Aspartame contains fewer calories than regular sugar. So, using aspartame instead of table sugar results in alower calorie(energy) intake, contributing to weight loss.
Adding to the confusion, the Academy of Nutrition and Dietetics (AND) supported aspartame for weight management but concluded it does not affect appetite or food intake.
More long-term research is necessary to understand the link between aspartame and weight.
Dental Health
Sugar acts as a food source (substrate) for oral bacteria. Oral bacteria cannot metabolize certain alternative sweeteners likexylitol. Those sweeteners are protective against dental caries (cavities). Research is still determining the role of aspartame indental health.
Some of thebacteriain the mouth, such asStreptococcus mutans(S. mutans), are associated withdental plaqueand the development ofcavities.
Onein vitrostudy found that aspartame caused lessplaquethan sucrose. Moreover, aspartame prevented the growth ofS. mutans.
However, aspartame is acidic. Acidic foods break downtooth enamel. Aspartame increases the acidity of plaque and contributes toenamel erosion.
Anotherin vitrostudy revealed that diet cola containing aspartame changed tooth enamel. However, the study used diet cola instead of another aspartame product.Diet cola containsphosphoricandcitric acid, whicherode tooth enamel.
Additional human studies are required to determine the dental health benefits of aspartame.
Neurological and Psychological Effects
Aspartame’s chemical composition and properties suggest an impact onneurologicaland psychological outcomes.
Research indicates aspartame can cross theblood-brain barrierto affectneurotransmitterssuch asdopamineandserotonin.
Additionally, aspartic acid that crosses the blood-brain barrier is associated with the deterioration ofneurons. Neuronal breakdown contributes to cognitive impairment,mood changes, andheadachesandmigraines.
Despite the plausible connection, the evidence has yielded mixed results on aspartame’s neurological and psychological effects.
According to one review, consuming high doses of aspartame (900 to 3,000 mg/kg bw/d) increases headaches inpeople susceptible to migraines. However, other research notes that consuming aspartame within the ADI does not affectheadacheduration or intensity.
Again, controversy exists as to aspartame’s effect ondepressive symptoms. Some research shows severedepression symptomsappeared with 30 mg/kg (around 14 mg per pound) bw of aspartame daily. Other studies observe no increase indepressionwith a standard dose of aspartame.
Interestingly, one randomized controlled trial found aspartame may increase depression at a lower dosage: 25 mg/kg (around 11 mg per pound) bw/d. Compared to participants assigned 10 mg/kg (around 4.5 mg per pound) bw/d of aspartame, those receiving the higher dosage reported greater levels ofdepressionandirritability.
Again, more research is necessary. However, small doses of aspartame (below the ADI) may not be associated with adverse neurological and psychological effects.
How to Use Aspartame
Aspartame exists in soft drinks, dessert mixes, yogurt, instant puddings, chewable vitamins, and breakfast cereals.
Aspartame is stable in dry conditions. When exposed to moisture, aspartame breaks down, resulting in reduced sweetness.
Likewise, aspartame more readily disintegrates in liquid and acidic environments. After about 50 weeks of storage at room temperature, aspartame in diet soda degrades.
Baking with aspartame is not recommended because of its instability at high temperatures and in moist environments.
Equal is a common sugar brand that contains aspartame. You can purchase it at the grocery store for use at home indessertsor added to coffee for sweetness.
Unlike aspartame, an artificial sweetener,steviais a natural, plant-based sweetener. It is derived fromsteviol glycosides, compounds from the leaves of theStevia rebaudiana(Bertoni)plant native to South America.
Stevia is a nonnutritive (which means it doesn’t contain calories) sweetener that is 200 to 400 times sweeter than table sugar, depending on how much steviol glycoside is in it. Therefore, stevia can be as sweet as or sweeter than aspartame.
Some research indicates no difference between stevia and aspartame or stevia and sucrose in terms of feelings of fullness (satiety) and calorie intake.However, other research has found that participants consumed less food and fewer beverages after drinking stevia than they did after drinking water.
Still, more research is necessary to determine the effects of stevia and how it compares to aspartame.
Like aspartame, stevia itself is not associated with anygastrointestinalside effects.
The FDA approved steviol glycosides for use. Although stevia leaf and raw extracts are available as supplements, the FSA has not approved their use as sweeteners. Supplements are also unregulated.
When purchasing stevia, look for products listing specific glycosides:rebaudioside A(Reb A),stevioside, orrebaudioside D(Reb D).
There are several factors to consider when deciding whether aspartame is for you.
Allergy: Avoid aspartame if you’re allergic to it or its components. Seek immediate medical attention if you have asevere allergic reactionto it (e.g., itching, hives, shortness of breath).
People with the following conditions should avoid or greatly limit the use of aspartame:
Pregnancy: The FDA and AND have stated that aspartame issafe during pregnancy.Still, people who arepregnantshould limit aspartame to one to two servings daily—well below the ADI.
Weight loss: Despite good intentions to reduce calorie intake, it remains to be seen whether nonnutritive sweeteners like aspartame result in calorie reduction and weight loss. One research theory suggests that separating the sweet taste from the calorie content influenceshormonesthat impact metabolism.Still, aspartame may be a reasonable alternative for people seeking a sweetener with minimalglycemic impact.
Overall, evidence suggests aspartame is not associated with adverse health effects. Still, additional research to better understand aspartame’s role in health would be beneficial.
Summary
Aspartame is a good sweetener alternative for people with diabetes. However, aspartame’s effects on appetite and weight remain unclear.
Talking with a healthcare provider or registered dietitian can help you distinguish myth from fact when it comes to aspartame and decipher whether this artificial sweetener is safe for you.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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