Expert’s urgent warning over sweetener in thousands of food linked to BRAIN DAMAGE
Sugar — sweet, satisfying, and everywhere. From fresh fruit and honey to processed table sugar and drinks, it sneaks into nearly everything we eat.
While delicious, sugar delivers what nutritionists call ’empty calories’ — energy without any essential nutrients — and with overconsumption linked to obesity, type 2 diabetes, heart disease and dental problems, it’s no wonder health authorities are urging us to cut back.
The American Heart Association recommends no more than six teaspoons (25g) of sugar per day for women and nine teaspoons (38g) of sugar per day for men.
To cut back on sugar, people often turn to sugar alternatives that deliver the same sweetness without the calories, including aspartame, sucralose, stevia and monk fruit extract. These alternatives are found in many diet drinks, sugar-free snacks and low-calorie foods to give the products the familiar sugary taste as their original version.
But while they may be low-calorie or calorie-free, consuming large servings of sugar alternatives – especially aspartame – could carry serious health risks.
Studies have shown aspartame may be linked to behavioral changes, including decreased impulse control, lack of patience, decline in neuromuscular function and cognitive decline.
However, experts caution that the science on aspartame has been mixed and more research is needed.
To cut back on sugar, people often turn to sugar alternatives that deliver the same sweetness without the empty calories
Aspartame is an artificial sweetener that was discovered in 1965 and is 200 times sweeter than sugar. It was first regulated by the FDA in 1974 and approved for use in dry foods in 1981. Today, it’s estimated to be found in over 6,000 food and drink products and 600 pharmaceutical items.
Aspartame was initially embraced as a tool to help reduce obesity and support diabetics, offering a sweet fix without the sugar spike. But despite decades of use, its safety is still the subject of intense scientific and public debate.
Potential benefits
Aspartame has a similar taste to sugar, albeit much more intense, but comes with almost no calories, making it attractive for those who are weight-conscious. With obesity rates soaring globally, even small calorie savings can matter.
Aspartame does not raise blood glucose levels, making it a preferred choice for those managing type 2 diabetes. However, other research has found potential associations with metabolic syndrome and diabetes risk, suggesting aspartame should be used as part of a controlled diet rather than a straight swap for sugar.
While assessments suggest that aspartame is safe within current intake guidelines, concerns persist.
Potential risks
Some people may experience side effects from the sugar alternative like headaches, dizziness, or mood changes. There’s emerging evidence linking aspartame to neurodegeneration, strokes and even dementia.
Aspartame can increase levels of phenylalanine – an amino acid in the body – and aspartic acid in the brain, which is a serious concern for people with phenylketonuria (PKU), a rare inherited disorder where the body cannot break down phenylalanine.
This causes it to accumulate in the blood and brain, potentially leading to brain damage. People with PKU must avoid aspartame completely.
One study reported symptoms after consuming aspartame including irritability, migraines, anxiety and insomnia, especially with excessive consumption.
In 2023, the International Agency for Research on Cancer (IARC) classified aspartame) as ‘possibly carcinogenic,’ though it remains approved for consumption within existing safety limits. Some studies suggest a link to cancer, but conclusions remain mixed.
The FDA has set an acceptable daily intake (ADI) of aspartame as 50 milligrams 1 kilogram of body weight. A person weighing 130lbs would have to consume about 75 packets of aspartame per day to reach the upper limit of the ADI.
It’s also advised that pregnant women avoid aspartame, as research suggests it may affect the placenta’s structure and function.
Artificial sweeteners, despite being calorie-free, may trick the brain into craving more sweetness. This could lead to increased appetite and weight gain rather than weight loss. In fact, several studies have found a positive correlation between artificial sweetener use and obesity.
Gut health matters
Emerging evidence suggests aspartame and other sweeteners may disrupt the gut microbiome – the collection of healthy bacteria in the body that play a key role in digestion, immunity and even mood.
This disruption can negatively affect digestive health and immune function, potentially increasing the risk of infections and other health issues.
And experts are increasingly making a connection between the gut microbiome and colon cancer, saying an unbalanced microbiome may increase the risk of the disease.
Aspartame may offer a tempting sugar-free fix, but it’s not without its risks. The World Health Organization advises against using non-sugar sweeteners for weight control and research continues to reveal complex links between aspartame and chronic diseases, from neurological issues to gut health concerns.
This article is adapted from The Conversation, a nonprofit news organization dedicated to sharing the knowledge of experts. It was written by Hazel Flight, the program lead of Health and Nutrition at Edge Hill University.
