Aspartame is also linked in some studies to weight gain, GI disorders, mental health issues and more:
According to some studies, aspartame and other artificial sweeteners can lead to weight gain instead of weight loss 12. Aspartame has been linked to increased appetite, diabetes, metabolic derangement and obesity-related diseases 2.
One study showed that aspartame causes greater weight gain than a diet with the same calorie intake but no aspartame 1. Another study found that even acceptable daily intakes of aspartame might make you hungrier and lead to weight gain 3.
…some research suggests an association between aspartame intake and metabolic damage to the central nervous system (CNS), such as changes in enzyme and neurotransmitter activities 2. Aspartame acts as a chemical stressor by elevating plasma cortisol levels and causing the production of excess free radicals. High cortisol levels and excess free radicals may increase the brain’s vulnerability to oxidative stress which may have adverse effects on neurobehavioral health 3.
There is also some evidence that high-aspartame consumption may lead to weaker spatial orientation, irritability, depression, and other neurobehavioral conditions 14. However, these studies are limited in scope and further research is needed to determine the long-term effects of aspartame on human health.
Worth researching more, especially if you eat/drink anything with this stuff - and it’s in a lot of food products.
In other news, blood Is red. Jk. In all seriousness we have known aspartame causes issues for awhile now
Is this going to be like pork where it’s a ~20% increase in cancer or like smoking where it’s like a super huge increase?
I remember the pork thing, and also reading that infographic about how it’s hypocritical to refrain from eating dogs and cats because those animals are smart, but to eat pigs and octopuses anyway despite their similar levels of intelligence. Things like these are what eventually set me on the path of embracing veganism.
Garbage in, garbage out.
It causes 37.7% increase not matter how much you consume of Aspartame.
/s
In for a penny, in for a pound! Diet Coke, baby! Yum!
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America: nuh uh in fact aspartame gives you a 6 pack we just discovered
WHO is one of those organizations whose advice I wish I could take at face value, but with anything that should be science based, it only takes a few disappointing compromises to take away a lot of trust.
And how their recommendations result in our country’s maternity wards try acupuncture and breathing as pain relief first, leaving mothers in debilitating pain for hours before giving them any of the real, safe, proven painkillers.
I get the reasoning - that accepting the commonly held medical belief of e.g. China allows them to hold some authority there and be a more global force of good - but to me it just make anything they say go on the “ok interesting, I’ll fact check it later” pile.
Full disclosure I’m going completely tangential for this one.
I find it believable at best that aspartame can cause cancer, but causing weight gain just makes no sense to me.
I used to be FAT. 250 lbs. I didn’t really make that many changes to my diet, except for cutting refined sugars way back.
I switched to Diet Coke, got off the little debbies, and I slimmed right down and now I’m hovering around 135.
It would make sense to say that I would maintain that weight or maybe gained more if aspartame was as harmful as this article says, but I’m not seeing it.
Not intending to parrot misinformation if I happen to be wrong, but I’ve heard that artificial sweeteners can mess with your insulin levels, which can influence weight gain or loss. (Probably not in all folks I’m guessing.)
"While aspartame is a low-calorie artificial sweetener that’s often used as a sugar substitute in diet drinks and “sugar-free” foods, there is some research suggesting that consuming artificial sweeteners might paradoxically lead to weight gain. However, the evidence is not definitive and the topic is controversial. Here are some proposed mechanisms:
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Altered Metabolic Response: Some research suggests that artificial sweeteners may interfere with the body’s mechanisms for metabolizing sugar. Essentially, because your body expects sugar (and the corresponding calories) when it tastes something sweet, the consumption of low-calorie sweeteners may lead to increased food intake and a desire for sweet foods because your body is trying to get the calories it’s expecting.
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Changes in Gut Bacteria: There’s also some evidence that artificial sweeteners, including aspartame, might alter the bacteria in the gut in a way that promotes weight gain and fat accumulation.
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Increased Appetite: Some studies suggest that artificial sweeteners may increase appetite, leading to increased calorie consumption.
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Psychological Factors: Some people may consciously or unconsciously consume more calories elsewhere in their diet because they believe they are “saving” calories by using artificial sweeteners."
I’d definitely buy the appetite increase. I think there is good research into how the brain perceives through taste and other mechanisms to understand foods as calorically dense (sweetness, umami, fatty) causes reinforcing/reward of eating behavior, making you eat more. [I really had to hold back saying “neural pathways”. Always wanted to say that. I’m not really qualified to.]
This has the look that triggers my dietary literature skepticism, but it’s not very diet-y, mostly just on the science and previous studies as far as I’ve read so far The Hungry Brain.
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If you want to ignore the vast majority of safety research about artificial sweeteners, then sure… From this very article you posted:
"“IARC is not a food safety body”
The IARC’s decisions have also faced criticism for sparking needless alarm over hard-to-avoid substances or situations. It has previously put working overnight and consuming red meat into its “probably cancer-causing” class, and classifying the use of mobile phones as “possibly cancer-causing”, similar to aspartame.
“IARC is not a food safety body. The World Health Organization’s Joint FAO/WHO Expert Committee on Food Additives (JECFA) is currently conducting a comprehensive food safety review of aspartame and no conclusions can be drawn until both reports are published,” Secretary General of the International Sweeteners Association, Frances Hunt-Wood, said in their press release.
According to the ISA, aspartame is one of the most thoroughly researched ingredients in history, with over 90 food safety agencies across the globe declaring it is safe, including the EFSA.
The International Council of Beverages Association (ICBA) shares a similar position, arguing that aspartame has proven to be a safe tool to reduce calories and sugars in diets.
“The best available evidence from large population studies shows that low and no-calorie sweeteners as a replacement strategy for added sugars is associated with reductions in important public health outcomes such as obesity, cardiovascular disease and death,” John Sievenpiper, Professor in the Department of Medicine at the University of Toronto, told on behalf of the ICBA in their press release.
Aspartame has been extensively studied for years. Last year, an observational study in France among 100,000 adults showed that people who consumed larger amounts of artificial sweeteners – including aspartame – had a slightly higher cancer risk.
It followed a study from the Ramazzini Institute in Italy in the early 2000s, which reported that some cancers in mice and rats were linked to aspartame.
However, the first study could not prove that aspartame caused the increased cancer risk, and questions have been raised about the methodology of the second study, including by EFSA, which assessed it."
Observational studies do not equate to causation
You’ve literally quoted two industry bodies who have a vested interest in keeping aspartame on the market.
https://pubmed.ncbi.nlm.nih.gov/28938797/ https://academic.oup.com/nutritionreviews/article/75/9/718/4101228
The existing animal studies and the limited human studies suggest that aspartame and its metabolites, whether consumed in quantities significantly higher than the recommended safe dosage or within recommended safe levels, may disrupt the oxidant/antioxidant balance, induce oxidative stress, and damage cell membrane integrity, potentially affecting a variety of cells and tissues and causing a deregulation of cellular function, ultimately leading to systemic inflammation.
There is controversy regarding how aspartame was passed as “safe” last century - essentially lobbying.
The lobbying pressure pro-aspartame is significant, due to the enormous sums - profit - involved.
CONCLUSION
Current scientific knowledge about the safety of aspartame, as reviewed here, is based mostly on animal studies. These studies suggest that aspartame, even at recommended safe dosages, might not be safe. Several of these studies (in vitro as well as in vivo) that investigated both higher and safe dosages indicate that aspartame or its metabolites cause an oxidant/antioxidant imbalance, induce oxidative stress, and damage membrane integrity (lipid, protein, and nucleic acid), possibly affecting most cells and tissues. Aspartame is directly involved in the development of oxidative stress, which is a hallmark of systemic inflammation (Figure 3). Several animal studies have also reported a deleterious effect of aspartame exposure on body weight, adiposity, and/or glucose tolerance and insulin levels. These are summarized in a 2016 review by Fowler.125 Thus, there is a need for additional detailed human studies and comprehensive characterizations of the physiological processes affected by aspartame. This is of particular importance, as diabetic and other individuals with gut dysbiosis may already be at increased risk of systemic inflammation because of the inflammatory nature of their conditions. Data reviewed in this paper suggest that aspartame use could not only exacerbate existing systemic inflammation but also cause inflammation if healthy individuals ingest it on a regular basis.
Animal studies cannot be reliably extrapolated to humans
As an MD, I don’t touch the stuff. But then I think this is a great channel: https://www.youtube.com/channel/UCddn8dUxYdgJz3Qr5mjADtA/videos
You go crazy if you want.
Um. Just to point a couple of things here:
“According to ISA, aspartame is one of the most-thoroughly researched ingredients in history…”
ISA is the International Sweeteners Association. I hope that speaks for itself?
And that the International Council of Beverages Association would defend it is similarly unsurprising, as they have a vested interest.
You are minimizing a WHO body with industry shill talking points and people are upvoting it because it sounds convincing.
While you are pointing out correct things, you are missing the forest for the trees.
Here is a better article: https://www.reuters.com/business/healthcare-pharmaceuticals/whos-cancer-research-agency-say-aspartame-sweetener-possible-carcinogen-sources-2023-06-29/
The IARC makes its carcinogenic categorizations mutually exclusive from dosing. If a substance is known to be carcinogenic at unrealistic amounts, it will still be labeled as carcinogenic. They don’t’ bring the human dosing element into play.
There is another WHO organization called the JEFCA that does actual food safety, with the context of a human being.
I’m convinced that sugar companies pump bullshit about other sweeteners to sell more sugar in America.
Like we already have sugar in fucking everything, you don’t need to ALSO propagandize the stupidest and most propagandized people in the first world.
We actually don’t have much in the way of sugar. Usually high fructose corn syrup is the substitute in the US, since the government subsidizes corn production. High fructose corn syrup (obviously) comes from corn, so it’s cheaper than sugar due to those government corn subsidies - meaning that not a lot of American food has sugar in it.
HFCS and sugar are almost identical, to the point where it’s not worth distinguishing from a nutritious standpoint, or in the context of what I’m trying to say here.
I’m so happy that I’m able to make a lot of things that my family eats from scratch. Bread does not need sugar/HFCS in it to be tasty! Really the only things I buy pre made now is pasta (I’m learning how to make spaghetti noodles, but elbow noodles remain elusive lol).
Yeah, the bread one annoys me. The homemade bread me and my dad make tastes 100 times better that store bought, and we don’t put sugar in it.
It’s just a fucking scam man. I’m glad I live in Canada where it’s slightly better, but not by much.
You can see why Americans struggle so hard with weight issues though.
This is not even looking at the other issues with aspartame, including possible weight gain, exacerabtion of mental health issues:
According to some studies, aspartame and other artificial sweeteners can lead to weight gain instead of weight loss 12. Aspartame has been linked to increased appetite, diabetes, metabolic derangement and obesity-related diseases 2.
One study showed that aspartame causes greater weight gain than a diet with the same calorie intake but no aspartame 1. Another study found that even acceptable daily intakes of aspartame might make you hungrier and lead to weight gain 3.
. However, some research suggests an association between aspartame intake and metabolic damage to the central nervous system (CNS), such as changes in enzyme and neurotransmitter activities 2. Aspartame acts as a chemical stressor by elevating plasma cortisol levels and causing the production of excess free radicals. High cortisol levels and excess free radicals may increase the brain’s vulnerability to oxidative stress which may have adverse effects on neurobehavioral health 3.
There is also some evidence that high-aspartame consumption may lead to weaker spatial orientation, irritability, depression, and other neurobehavioral conditions 14. However, these studies are limited in scope and further research is needed to determine the long-term effects of aspartame on human health.
Observational studies do not prove causation
Of course they don’t. Everyone wants RCT, but the money for RCTs is often found in big pharma, and they sure as hell don’t want to spend it on finding that very profitable food additives are disease inducing (though they may funnel money into studies that appear to show the opposite - you know this happens) or vitamins.
This is one of the reasons why you don’t find many good quality studies, including RCTs, for cheap, natural foods or supplements. Where’s the money in that?
Watch the first 2 minutes. https://www.youtube.com/watch?v=0smauGspMm4
This is all based on studies and evidence-based medicine.
RCT? That’s still Roller Coaster Tycoon to me.
Randomized Controlled Trial I think
Thanks!
Obesity is one of the leading preventable causes of cancer. Along with tobacco, alcohol, sun exposure, and red meat consumption. Aspartame is not a major cause of cancer in humans. If it helps you lose weight, then you’re improving your cancer risk.
If it helps you lose weight, sure, but I think there is more going on when you realize cancer risk down but mortality up…
Mortality
High consumption of artificially sweetened beverages was associated with a 12% higher risk of all-cause mortality and a 23% higher risk of cardiovascular disease (CVD) mortality in a 2021 meta-analysis.[64] A 2020 meta-analysis found a similar result, with the highest consuming group having a 13% higher risk of all-cause mortality and a 25% higher risk of CVD mortality.[65]Zhang YB, Jiang YW, Chen JX, Xia PF, Pan A (March 2021). “Association of Consumption of Sugar-Sweetened Beverages or Artificially Sweetened Beverages with Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies”. Advances in Nutrition. 12 (2): 374–383. doi:10.1093/advances/nmaa110. PMC 8009739. PMID 33786594.
I’m entertained by this sentence from your source (great source, by the way): “No significant associations were found for cancer mortality.” Lol
Also from your source, though, to dig deeper past the study title:
“Of note, participants in the highest levels of ASB intake were more likely to be overweight/obese, hypertensive, and hypercholesterolemic in most studies (8, 10, 11, 17, 28), and thus reverse causation was possible” meaning people already experiencing health-damaging overweight/obesity are also more likely to be replacing sugar-sweetened beverages (SSB) with artificially-sweetened beverages (ASB) which confounds the result that higher ASB intake is associated with higher all cause mortality. It may simply be that people who already had high mortality risk from their weight were also more likely to be consuming large amounts of ASB.
“Meta-analyses of randomized controlled trials found that low-calorie sweeteners modestly but significantly reduced body weight, BMI, fat mass, and waist circumference (23), but had no effects on blood glucose and blood lipids compared with saccharides (39)”
“Although biological mechanisms remain inconclusive, some studies indicated detrimental effects of low-calorie sweeteners on the regulatory mechanisms of appetite and satiety, release of gastrointestinal hormones, gastric motility, and balance and diversity of gut microbiota, which may further increase energy intake and disrupt blood glucose homeostasis (40). Taken together, ASBs might be optional alternatives for SSBs only when they are consumed in small quantities for weight management, and the long-term adverse associations of high amounts of ASBs with cardiometabolic diseases and mortality should be considered”
“Based on current evidence, SSB intakes should be avoided, and if ASBs are considered as optional alternatives for SSBs, they should be consumed in small quantities (i.e., <1.5 servings/d). Nevertheless, further high-quality studies are still warranted, particularly on the long-term impact of ASB intakes, because of limited studies and low-to-moderate quality of the current evidence.”
So overall, a little more nuanced and not quite the knock-out punch the study title might suggest.
Regular and diet sodas are both clearly junk that humans shouldn’t be consuming.
I’m not sure because I think more studies need to be done.
What I do know is I never liked diet coke or anything with artificial sweeteners. Never drank them. But when I got cancer I craved it. During chemo it was the only thing I could drink without issue. So there’s that.
I hope you’re doing well.
I was looking for more information on this topic and browsing this Study suggests association between consuming artificial sweeteners and increased cancer risk and chuckled seeing this in the section describing limitations:reverse causality cannot be ruled out
Which I guess means the participants that had cancer later means the (undetected at time of study?) cancer made them consume more Aspartame? Sort of fit your anecdote.
Thanks, I’m doing great. I won officially in January. Now it just maintenance and scans a few times a year.
That’s an interesting study. Thanks for sharing. Now I feel less crazy about it, lol.
So let’s say we stop playing semantics to the degree of harm and say that aspartame is not good for humans. Ok. What sweetener currently on the market is the least damaging option for me to pursue?
Probably regular sugar in moderation. Unfortunately moderation doesn’t seem to be a word that food companies understand when it comes to sugar or sweetener. But if you drink coffee and add your own sugar, then that’s probably the safest. At least your body knows what it is and how to deal with it.
I’ve found a better solution. Bypass the soda and just get sparkling water or seltzer and toss in your own flavor from natural sources. Lemon, grapefruit, mint, strawberries, cucumber, frozen grapes, etc.
I’ve basically completely over soda except in the case of a maybe once a month craving for something like a float.
Feels like there are 2 classes of sweeteners:
- Proven to be bad for your health
- Not yet proven to be bad for your health
And whenever one in the second category becomes popular, it inevitably transitions to the first category.
Also, “proven” is a minefield these days. There are so many agents with so many agendas conducting these so-called medical studies. It’s difficult to know what to trust. For example, for decades the sugar industry has been paying “scientists” to conduct dodgy studies into the effects of fat in your diet in an attempt to deflect from the true horrors of added sugar.
Looks over at his Sweet N Low packets 😬
(I know, saccharin vs aspartame)
Luckily I find the taste of aspartame very off-putting. Please don’t take my sucralose.
Interesting. I can hardly distinguish aspartame and sucralose. Both taste disgusting. Give me my diabetes inducing high fructose corn syrup please.
Word, they all have that awful aftertaste, even stevia and xylitol have it. I don’t get where people are coming from when they say splenda is amazing, maybe there’s a genetic component to how I perceive it.
