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Aspartame Blog |
| 10/01/2008 | Aspartame, Weight Management and Debunking an Internet Myth | | The following two questions came into the Aspartame Resource Center. We asked Mary Lee Chin, MS RD, to respond.
Does consuming aspartame cause your metabolism to slow down, making it easier to gain weight?
Over the years, an extensive body of research has examined the effects of low-calorie sweeteners on hunger, food intake and weight control. The preponderance of scientific evidence shows that the use of aspartame as a sugar substitute to reduce the calorie content of foods and beverages can indeed help people lose weight. Unfortunately, anecdotal reports circulate erroneous information that low-calorie sweeteners and the products that contain them can cause weight gain by slowing metabolism.
A landmark review published in 2007 evaluated over 500 studies examining research about aspartame. Among its key findings: Aspartame’s metabolism is well understood and is similar to that of other common foods and ingredients.
Enzymes in the digestive tract break aspartame down into ordinary food component parts-phenylalanine, aspartic acid, and methanol. Each of these are then metabolized just as it would be if derived from other dietary sources. A careful search of the scientific literature indicates no unique basis for associating aspartame with a slowing of the body metabolism and a subsequent weight gain.
Other claims associate low-calorie sweeteners with promoting weight gain by increasing appetite and hunger, and decreasing satiety. The research shows that low-calorie sweeteners do not affect appetite, fullness or cause decreased satisfaction. In fact, use of low-calorie sweeteners can increase satisfaction with an eating plan by providing good-tasting, low-calorie options, while still helping reduce caloric intake.
Use of a low-calorie sweetener like aspartame, can help people lose weight and maintain that weight loss over time. A study done by Blackburn et. al. showed that not only did participants using aspartame as part of an overall weight loss program lose weight, but that two years after the start of the study, the aspartame users retained more of their weight loss than non-aspartame users.
The American Dietetic Association’s Evidence Analysis Library, a synthesis of the best, most relevant nutritional research on a given topic, has concluded that replacing nutritive sweeteners with non-nutritive sweeteners can lead to caloric reduction and assist in weight management, if the substitution replaces higher calorie foods.
Numerous valid studies point to the beneficial role that low calorie sweeteners, including aspartame, plays as an effective weight management tool. Research demonstrates that using food and drinks sweetened with aspartame in a reduced calorie diet, and together with regular physical activity, can help reduce body weight and maintain weight control.
I read on the internet that aspartame is harmful because it turns into formaldehyde – how can that be?
Upon digestion, aspartame breaks down to three common dietary components, the amino acids, aspartic acid and phenylalanine, and methanol, which are then absorbed into the blood. Aspartic acid and phenylalanine are building blocks of protein and are found naturally in all protein-containing foods, including meats, grains and dairy products. These components are used in the body in exactly the same ways as when they are derived in much greater amounts from common foods and beverages. For example, a serving of non-fat milk provides about 6 times more phenylalanine and 13 times more aspartic acid than the same amount of beverage sweetened with aspartame.
Methanol, the third component of aspartame digestion, is rapidly converted to CO2 and H2O with formaldehyde and formate as an intermediary in the body. About 10 percent by weight of aspartame is released as methanol. Methanol is also found naturally, and in greater quantity, in many foods such as fruits and vegetables and their juices. A serving of tomato juice provides about 6 times more methanol than the same amount of aspartame-sweetened beverage.
Because formate can cause metabolic acidosis, methanol is toxic when humans consume it in large quantities. However, in order for the body to accumulate a significant amount of formate a human must consume 200 to 500 mg of methanol per kg of body weight. Put into perspective that amount corresponds to drinking 600 to 1700 cans of diet soft drink at once.
Researchers have studied whether methanol levels in the blood rise significantly when humans consume aspartame. In one study, subjects were given 34 mg-aspartame/kg body weight. Blood methanol levels did not rise detectably. In another experiment blood methanol levels did not rise even when subjects consumed 200 mg-aspartame/kg body weight.
Aspartame, like many fruits and vegetables, breaks down to form harmless amounts of methanol. In long term studies, researchers found that when humans consume aspartame, the resulting low formate production is balanced by excretion, so that blood formate levels do not change. Further research shows that neither aspartame nor its components accumulates in the body over time.
Another indication that humans can safely consume products sweetened with aspartame is that it contains less methanol than common natural food substances. For example, fruit juices contain an average of 140 mg-methanol/L, but an aspartame-sweetened diet soft drink contains only 56 mg-methanol. The graph compares the amount of methanol contained in one serving of aspartame sweetened beverage with a comparable amount of fruit and juice.
Methanol Content of Aspartame-Sweetened Beverage Compared with Common Foods (mg)
Thorough research shows that absorption and metabolism of aspartame constituents are the same whether derived from aspartame or other food products. The methanol in aspartame poses no risk to humans.
| | | | | | 07/30/2008 | Food, Beverages and Aspartame | | The following two questions came into the Aspartame Resource Center. We asked Nancy Schwartz, PhD to respond.
I drink diet sodas sweetened with aspartame every day. Is this safe?
Health and regulatory authorities in more than 130 countries around the world have concluded that aspartame is a safe sweetener for use in numerous foods and beverages, including diet soft drinks. This decision is based on extensive scientific research conducted over several years. In fact, aspartame is one of the most thoroughly tested ingredients in our food supply and has been enjoyed by millions of consumers for more than 25 years.
As a low-calorie sweetener, aspartame is used to impart a sweet taste without all of the calories supplied by sugars. For those battling overweight and obesity, substituting diet soft drinks for regular sodas can be an effective tool for cutting calories and helping to manage body weight. A 12-ounce (255 mL) can of a regular soft drink has about 150 calories while the same amount of a diet soft drink has only 1 or 2 calories. This can make a huge difference for someone who drinks 1 or more cans of regular soft drinks every day, as a saving of 150 calories a day can potentially add up to a 15-pound weight loss over a year. Long-term weight management, of course, is a result of healthy eating and active living, and is not just a matter of substituting diet soft drinks for regular sodas.
Aspartame-sweetened diet soft drinks can certainly be part of a healthy, balanced diet that includes plenty of water and nutritious beverages like low fat milk and vegetable and fruit juice. People who drink more than 1 or 2 diet sodas a day should be sure that their soft drink intake is not taking the place of adequate amounts of water and nutrient-rich beverages that are an important part of healthy eating.
In approving aspartame for use as a sweetener in foods and beverages, authorities established an acceptable daily intake (ADI) of 40-50 milligrams per kilogram of body weight per day (Health Canada uses 40 while the US Food and Drug Administration uses 50). The ADI is the level an individual can safely consume daily for a lifetime without risk to health. To reach an ADI of 50 mg/kg, a 150-pound person would have to drink ~20 cans (12 oz) of diet soft drinks, an intake that would definitely qualify as excessive. Recent US data showed that among those who consume aspartame regularly, average intake is ~5 mg/kg per day, well below the ADI of 50 set by FDA.
Although aspartame is safe for most individuals, people with the rare genetic disease phenylketonuria (PKU) should not consume aspartame because of its phenylalanine content. PKU is detected at birth through mandatory screening of newborns. Once diagnosed, individuals with PKU must limit and carefully monitor their intake of the amino acid phenylalanine that is found in meats, milk, fruits and vegetables as well as in aspartame. This is why all foods and beverages containing aspartame must indicate on their labels that the product “contains phenylalanine."
Despite extensive scientific evidence supporting the safety of aspartame, misinformation and allegations linking aspartame to various ailments continue to be promoted in the media and on the Internet.
For a brief review of the most common allegations and the scientific facts refuting them, see www.hc-sc.gc.ca/fn-an/securit/addit/sweeten-edulcor/aspartame-eng.php.
Is it safe for my children to have foods and drinks that contain aspartame?
The US Food and Drug Administration and similar agencies around the world have declared aspartame to be a safe low-calorie sweetener for adults and children. The safety of aspartame as a sweetener in foods and beverages is based on thorough testing at amounts much higher than people are likely to consume. Research clearly shows that children handle aspartame the same way as adults.
Highly respected independent health organizations like the American Medical Association and the American Dietetic Association have also recognized the safety of aspartame for children, based on well-documented scientific evidence. However, children who are born with PKU (phenylketonuria), a rare condition that is diagnosed through mandatory screening at birth, should not consume aspartame. Individuals with PKU must strictly limit their intake of the amino acid phenylalanine that is found in protein foods (meat, milk, vegetables) and in aspartame.
Aspartame is used in foods and beverages as a replacement or substitute for some or all of the sugar, thus lowering the calorie content of the product while maintaining a sweet taste. Young children, especially those under 2 years of age, need adequate calories to fuel their rapid rate of growth and development. Parents are therefore advised not to impose ‘dieting’ or calorie restriction on their young children. However, with childhood obesity on the rise in our society, older kids may actually benefit from the lower calorie content of aspartame-sweetened products if used as part of a healthy, balanced diet and regular physical activity. As well, because aspartame is not a carbohydrate, it does not promote tooth decay the way sugar does. Although this may be advantageous for kids, there is no substitute for good oral hygiene habits and regular dental check-ups.
If a child is eating aspartame-sweetened foods and drinks on a daily basis, it might be best to assess the child’s diet and eating habits to ensure that sweets like soft drinks and desserts are not taking the place of more healthful foods like milk, fruit and vegetables. Children should be encouraged to make water their beverage of choice to quench thirst. Enjoying a soft drink should be an occasional treat rather than a daily event.
Despite Internet and media promotion of urban myths about aspartame, its safety has been thoroughly examined and reconfirmed by health authorities and international expert groups around the world.
| | | | | | 05/02/2008 | Aspartame and Weight Management | | The following two questions came into the Aspartame Resource Center. We asked Jennie McCary, MS, RD, LD to respond.
Does aspartame make you gain weight?
The simple answer is no. You gain weight when you consume more calories than you burn off through physical activity. As a low-calorie sweetener, aspartame contributes little to no calories, resulting in products much lower in calories compared with those sweetened with sugar. For this reason using it as part of a healthy, balanced diet in combination with regular physical activity and behavior modification can aid in weight loss and management.
In fact, results of a study published in the American Journal of Clinical Nutrition comparing a group of obese adult women who consumed aspartame-sweetened beverages as part of a multidisciplinary weight-control program with a group that did not, showed that aspartame users lost significantly more weight overall and regained less weight one to two years later.
A more recent review of 16 studies demonstrated that using foods and beverages sweetened with aspartame instead of sugar results in a significant reduction in both calorie intake and body weight among healthy adults. Considering the average calorie intake of adult men and women, the authors translated the mean reduction of 10% of calorie intake to a daily calorie deficit of 222 calories. This is enough of a calorie deficit to result in a meaningful weight loss over time or to counteract the gradual weight gain that generally occurs in adulthood. Using aspartame-sweetened products can help drive down calories in favor of weight loss or maintenance. To demonstrate, here are some eye-opening calorie-saving substitution examples:
• A switch from a 12-oz can of regular soda to diet soda can save 150 calories a day and potentially result in a 15 pound weight loss in one year!
• Replacing 2 tsp. of sugar in your 3 cups of coffee or tea with 1 packet of tabletop sweetener can save 100 calories a day and help you lose 10 pounds in one year.
Questions have been raised as to aspartame’s effectiveness as a weight management tool. It’s been argued that aspartame use increases hunger and food intake because of the sweet taste, and that the body compensates from any calorie deficit resulting from aspartame use. Here are the facts behind those claims:
• Most scientific investigators report no change or decreased ratings of hunger with aspartame consumption. While some studies show increased hunger ratings this is not translated into an increase in food intake.
• Short and long-term studies show that aspartame use is associated with a reduction or no change in food intake.
• A few short-term studies show compensation for the calorie deficit when aspartame-sweetened products are substituted for those sweetened with sugar. But the amount (< 1/3 of the calorie reduction) was low enough that people still lost weight using the aspartame-sweetened products.
• The claim that sugar substitutes cause weight gain is based on few animal studies with several criticisms from nutrition experts; no human study has ever linked aspartame with weight gain.
A recent study linking low-calorie sweeteners and weight gain contradicts human studies that show they are beneficial for weight control in conjunction with a well-balanced diet and active lifestyle. In the battle against weight gain, it’s the calories that matter. As a sugar substitute, aspartame can help individuals lower energy intake and if on a weight control plan, effectively maintain a reduced-calorie diet.
Does aspartame contain carbohydrates?
No, aspartame itself is actually protein-based and is digested as a protein. This makes it an ideal ingredient for individuals with diabetes and others managing their carbohydrate intake. Additionally, when broken down into the amino acids aspartic acid and phenylalanine, aspartame contributes few to no calories. Like other high intensity-based tabletop sweeteners, aspartame-based sweeteners generally are formulated with a very small amount of a carbohydrate bulking agent. For example, in the case of Equal® packets, one packet contains less than 1 gram of carbohydrate and contributes zero calories to the diet, but provides the sweetness of 2 teaspoons of sugar.
Together, these properties lend aspartame-sweetened products a role in helping individuals reduce calories, total carbohydrates, and added sugars without sacrificing the sweet taste. A national online survey revealed that 7 out of 10 Americans report they are trying to consume less sugar (IFIC) and according to the Calorie Control Council, cutting down on foods high in sugar is the most common tactic used by dieters as a weight control strategy.
Basically, aspartame is a sweet alternative to sugar and high calorie foods and beverages for the millions of Americans trying to consume less sugar and balance their calorie bank for overall health, diabetes, and weight management.
| | | | | | 03/11/2008 | Pregnancy and Aspartame | | The following two questions came into the Aspartame Resource Center. We asked Nancy Anderson, RD to respond.
Is aspartame safe for pregnant women?
According to human studies, aspartame is safe for pregnant women and does not pose any risk to the unborn baby. Even when administered in extremely high doses, up to 6 times the 99th percentile of the projected daily intake (200 mg/kg), no evidence of risk to the fetus was observed. Aspartame is broken down into three components: aspartic acid, methanol, and phenylalanine, all of which occur widely in common foods we eat everyday. Aspartic acid, or aspartate, does not readily cross the placenta. "Abuse" doses of aspartame did not lead to measurable elevations of any metabolic compounds of concern. This is true both for normal individuals and for those women who are heterozygous (carriers) for the PKU trait.
Is aspartame safe while breastfeeding? If you consume aspartame and breastfeed, will the babies get upset stomachs?
During the process of digestion, aspartame is broken down into three components: aspartic acid, phenylalanine, and methanol, all of which occur naturally in a wide variety of foods we eat every day, including cheese, eggs, fish, and even breastmilk. According to a study reviewing the safety of aspartame consumption during pregnancy, after the mother has consumed aspartame, there is no difference in total levels of amino acids ingested by the breastfed infant after the mother has consumed aspartame. Therefore, there is no reason that breastfed babies whose mothers consume aspartame are any more likely to have upset stomachs that those whose mothers do not consume aspartame. Furthermore, the American Academy of Pediatrics Committee on Nutrition Task Force has concluded that aspartame is safe for both the mother and the developing baby.
| | | | | | 02/06/2008 | Aspartame and Weight Loss | | If I'm on a diet, will drinking sodas sweetened with aspartame help me to lose weight?
The formula for shedding those unwanted, unhealthy pounds is to take in fewer calories and increase physical activity.
A total diet makeover is difficult. Making small changes, like replacing regular sweetened soda with sodas sweetened with aspartame, saves about 125 calories per can. So in one week, this one change -- using diet sodas -- can save a total of 875 calories. In one month, this change alone could translate to 3,750 calories. That's enough for a one-pound weight loss per month.
A three-year study at Harvard Medical School, published in the American Journal of Clinical Nutrition, found that aspartame users lost significantly more weight, overall. That suggests that aspartame can be a helpful part of a weight-loss and weight-maintenance program that includes healthy eating plus physical activity. Click here to read this study and more.
Aspartame is 200 times sweeter than sugar. Aspartame is essentially calorie free because only a tiny amount is needed to sweeten foods and beverages.
Besides carbonated soft drinks, aspartame is used as an ingredient to sweeten products like puddings, gelatins, frozen desserts, yogurt, hot cocoa mixes, teas, breath mints and sugarless chewing gum.
Aspartame can be used as a sugar alternative in many recipes for desserts, snacks, sauces, and dressings. You get the sweetness without the calories. Taste doesn't have to be compromised!
Are there carbohydrates in aspartame?
No. This makes aspartame an ideal ingredient for people on low-carbohydrate diets or people with diabetes who need to count carbohydrates to manage their blood sugars.
| | | | | | 08/19/2007 | Q&A with Obesity Management | |
In a recent Q&A with Obesity Managementjournal, registered dietician and consultant to the Aspartame Resource Center Gail Frank, PhD, RD, discussed her expert thoughts on how incorporating low-calorie sweeteners like aspartame may help overweight and obese individuals achieve and maintain a healthful diet. Dr. Frank provided her insight on sweeteners and dispelled myths about the safety of aspartame, noting "Unless people are willing to correct their thinking and eating behavior, they will use myths as one reason for being overweight and never succeed at losing weight, which is a deadly disease itself." She also referenced a recent NIH-AARP study, which was one more addition to the broad body of scientific evidence confirming the safety of aspartame. | | | | | | 06/07/2007 | Aspartame And Average Daily Intake Amounts | |
The following questions came into the Aspartame Resource Center. We asked Althea Zanecosky, MS, RD, LDN to respond.
How much aspartame is safe to consume in one day?Many Americans have a "sweet" routine: a bowl of sugary breakfast cereal followed by a mid-morning donut, a lunch time soda, and an ice cream after supper. Then there are the seasonal goodies that are part of Valentine's Day, Halloween, and the winter holiday season. All this sweetness adds up -- so that the average American eats the equivalent of 20 teaspoons of sugar a day (according to figures from the most recent federal Continuing Survey of Food Intakes by Individuals ). Nearly 60 percent of this intake, says the trade group The Sugar Association, is from corn sweeteners, used heavily in sodas and other sweetened drinks. Another 40 percent is from sucrose (table sugar), and a small amount comes from other sweeteners, such as honey and molasses.
Humans naturally have a craving for sweets but in excess, sugary foods add up to extra calories, which can contribute to weight gain. And to lose weight, the total calories from foods must be decreased and physical activity increased. Many consumers seeking to control their weight have turned to low-calorie sweeteners, also known as sugar substitutes, as one way to help lower the daily calorie count without having to give up their favorite foods.
Weight loss is complex and can't be attributed to any one food, but anything that can safely help people cut back on excess calories is good. Sugar substitutes like aspartame can help certain people lose and maintain a weight. Because aspartame is about 200 times sweeter than sugar, it takes much less to create the same sweetness without any calories.
According to a 2004 survey by the Calorie Control Council, 180 million American adults regularly consume low-calorie, sugar-free products, including sodas and desserts. The U.S. Food and Drug Administration (FDA) has approved four sugar substitutes--saccharin, aspartame, acesulfame-K, and sucralose--for use in a variety of foods.
Approved by the FDA in 1981, aspartame is used as a tabletop sweetener and in food products like beverages, breakfast cereals, desserts, candy, and chewing gum. On the basis of extensive testing in animal and human subjects, the level of daily consumption that is judged to be safe is called the Acceptable Daily Intake or ADI. ADI is defined as the estimated amount (expressed in milligrams per kilogram of body weight per day) that a person can safely consume on average every day over a lifetime without risk. The ADI must be considered prior to approval for any food ingredient including low-calorie sweeteners like aspartame. Moreover, regulators around the world typically set ADIs at levels around100 times less than levels found to be safe in key animal model studies. These studies include daily exposure for up to a lifetime. In the United States, the ADI is set by the FDA. Internationally, ADIs are set by the Joint Expert Committee on Food Additives (JECFA) of the United Nations' World Health Organization, the Food and Agriculture Organization and the European Union's Scientific Committee on Food (SCF).
The ADI for aspartame is 50 milligrams per kilogram (mg/kg) of body weight per day. At this level, for example, a 150-pound (60-kilogram) person would need to consume 3,000 mg of aspartame or about 16 12-ounce cans of a beverage containing aspartame to reach this level of intake.
The chart that follows describes the approximate number of servings of various aspartame-containing products that an adult and child would need to consume to reach the ADI for aspartame.
| Aspartame-containing Product |
Approximate number of servings per day to reach the ADI |
Approximate number of servings per day to reach the ADI |
|
Adult (150 lb.) |
Child (50 lb.) |
| Carbonated soft drink (12 oz.) |
20 |
6 |
| Powdered soft drink (8 oz.) |
33 |
11 |
| Gelatin (4 oz.) |
42 |
14 |
| Tabletop sweetener (packet) |
97 |
32 |
The FDA estimates that the average consumer ingests only about 4 percent to 7 percent of this amount each day, the larger amount being consumed by heavier users of aspartame or by those with lower body weights. It is important to note that the ADI is not a specific point at which safety ends and possible health concerns begin, and occasionally consuming levels above the ADA would not be expected to cause any negative health effects.
Does aspartame affect triglyceride levels?Aspartame in and of itself should have no effect on triglyceride levels, although to the extent that it helps individuals reduce dietary sugar, it may be a positive tool for those working to reduce triglyceride levels. Before being allowed on the market, aspartame underwent rigorous scrutiny and was shown to be safe when consumed by the public, including people with diabetes and heart disease. Studies have shown that aspartame has no effect on short-or long-term triglyceride, serum glucose or cholesterol concentrations and no effect on serum insulin (1-4). The American Diabetes Association and American Heart Association have both issued statements about the safe use of aspartame when consumed within the acceptable daily intake levels established by the FDA.
Lifestyle changes can help lower triglycerides and include the following:
Lose weight to decrease body fat. Triglycerides are stored as fat in tissues and muscles.
Increase physical activity.
Eat fewer calories. Excess calories are converted to triglycerides.
Reduce unhealthy fats in the diet, especially saturated fat.
Reduce or eliminate alcohol, which has a particularly strong effect on triglycerides.
Eat a healthy, balanced diet that limits high-calorie foods and carbohydrates, especially high-sugar foods.
Consuming foods high in simple sugars significantly contributes to high triglycerides. The Cleveland Clinic has published guidelines to limit simple sugars in the diet and several include the use of sugar substitutes including aspartame:
Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with beverages labeled "sugar-free" or "diet."
Limit hard candies, chocolates, candy bars and gummy bears and substitute with sugar-free.
Avoid adding table sugar and brown sugar to hot and cold cereals. Instead, substitute Equal, Splenda, Sweet-n-Low, Sugar Twin or Brown Sugar Twin.
Choose sugar-free gum or mints instead of the regular versions.
Try sugar-free gelatin and puddings instead of their regular versions.
Spread breads and crackers with no-sugar-added jelly or preserves.
The Cleveland Clinic also advices those with high triglycerides to limit daily sugar intake to no more than 8 percent of your total each day. One way to reach this guideline is through the use of sugar substitutes such as aspartame.
Additional Background on Triglycerides: Triglycerides are the form in which most fat exists in food as well as in the body. Triglycerides are an important part of the lipid profile and have a close relationship with HDL cholesterol. Guidelines for triglyceride levels in healthy adults are:
| Normal |
Borderline High |
High |
Very High |
| Under 150 mg/dl |
151-200 mg/dl |
201-499 mg/dl |
500 mg/dl or higher |
Many of the factors that effect lowering HDL also effect the elevation of triglycerides. It is not uncommon to see elevated triglycerides (greater than 200) and low HDL (less than 40 for men, or less than 45 for women) occur together. The combination of elevated triglycerides and low HDL may increase the risk of coronary heart disease. High triglyceride levels may also be indicative of diabetes, or may be an indicator of sensitivity to simple carbohydrates and alcohol.
Triglycerides in plasma are derived from fats eaten in foods or made in the body from other energy sources like carbohydrates. Calories ingested in a meal and not used immediately by tissues are converted to triglycerides and transported to fat cells to be stored. Hormones regulate the release of triglycerides from fat tissue so they meet the body's needs for energy between meals.
References:
1. Singleton M, Heiser C, Jamesen K, and Mattes R: Sweetener Augmentation of Serum Triacylglycerol during a Fat Challenge Test in Humans. Journal of the American College of Nutrition, Vol. 18, No. 2, 179-185 (1999)
2. Blades B and Garg A: Mechanisms of increase in plasma triacylglycerol concentrations as a result of high carbohydrate intakes in patients with non-insulin-dependent diabetes mellitus. Am J Clin Nutr 62: 996-1002, 1995.
3. Teff KL, Devine J, Engelman K: Sweet taste: Effect on cephalic phase insulin release in men. Physiol & Behav 57: 1089-1095, 1995.
4. Abdallah L, Chabert M, Louis-Sylvestre J: Cephalic phase responses to sweet taste. Am J Clin Nutr 65: 737-743, 1997.
Resources:
American Diabetes Association Position Statements--Nutrition Principles and Recommendations in Diabetes. Diabetes Care 27:S36, 2004 http://care.diabetesjournals.org/cgi/content/full/27/suppl_1/s36
American Heart Association Artificial Sweeteners http://www.americanheart.org/presenter.jhtml?identifier=4447
Cleveland Clinic How Foods Affect Triglycerides http://www.clevelandclinic.org
| | | | | | 05/15/2007 | Questions from the ARC Hotline: Aspartame-Sweetened Products | |
The following questions came into the Aspartame Resource Center. We asked Gail Frank, PhD, RD to respond.
Is there a list of aspartame-sweetened products?
It is estimated that aspartame is an ingredient in more than 6,000 products worldwide. Knowing the general categories of foods commonly sweetened with aspartame is a good guide for healthcare professionals who educate their patients about calorie control with sweet-tasting foods.
The Web address http://www.aspartame.org/aspartame_products.htmlprovides the following list of reduced calorie products which contain aspartame:
Breath Mints
Carbonated Soft Drinks
Cereals
Chewing Gum
Flavored Syrups for Coffee
Flavored Water Products
Frozen Ice
Frozen Ice Cream Novelties
Fruit Spreads
Gelatin, Sugar Free
Hard Candies
Ice cream Toppings
Ice Creams, No Sugar Added or Sugar Free
Iced Tea, Powder
Iced Tea, Ready to Drink
Instant Cocoa Mix
Jams & Jellies
Juice Blends
Juice Drinks
Maple Syrups
Meal Replacements
Mousse
No Sugar Added Pies
Non-Carbonated Diet Soft drinks
Nutritional Bars
Powdered Soft Drinks
Protein Nutritional Drinks
Pudding
Soft Candy Chews
Sugar Free Chocolate Syrup
Sugar Free Cookies
Sugar Free Ketchup
Table Top Sweeteners
Vegetable Drinks
Yogurt, Drinkable
Yogurt, Fat Free
Yogurt, Sugar Free
Food and beverage labels always will list aspartame in the ingredient list if it is used as a sweetener. For direct product lists, healthcare professionals also can check with specific food companies. Complete product lines are often available on the company homepage and can be printed as handouts or educational materials. Non-profit health organizations like the American Diabetes Association prints research and application articles that name products recommended for use. This is especially useful for individuals with obesity or Type 2 diabetes who seek calorie-control or sugar-free foods. The American Diabetes Association even has the following statement on its Web site:
Don't throw away your low-calorie sweeteners just because sugar is safer than you thought. Low-calorie sweeteners are "free foods." They make food taste sweet, and have no calories and do not raise blood glucose levels. They do not count as a carbohydrate, a fat, or any other exchange. They can be added to your meal plan instead of substituted.
The Calorie Control Council reported that 180 million people in the U.S. consumed foods or beverages with sugar substitutes in 2004, and the number may reach 200 million people today. Healthcare professionals may assume many products are easily available and visible on grocery shelves to meet this demand. As a rule, think sweet and the names of products with aspartame will come to mind.
Experience a creative tool called, "The Calorie Calculator," available on the homepage of this site. "The Calorie Calculator" allows substitution of regularly sweetened products with ones containing aspartame. The amazing result is two-fold: first, you see the calorie savings and the potential weight loss over time, and second, you see the product name. The next step is to obtain and incorporate the product into a healthy eating pattern for the beneficial reduction in calories!
How can you tell if a product contains aspartame?
Simply looking on the back of the product label in the ingredient list is the first step to tell if the product contains aspartame. The Food and Drug Administration (FDA) requires that all ingredients be listed on the label. The word 'aspartame' will be in the ingredient list if it is in the product.
Products containing aspartame have a message that alerts individuals with phenylketonuria, or PKU. Individuals with this genetic condition must limit the amount of phenylalanine, an essential amino acid, in their diets. This label message also is an indication that a product contains aspartame.
| | | | | | 04/11/2007 | Questions from ARC Hotline: Aspartame Safety | |
The following questions came into the Aspartame Resource Center. We asked Jennie McCary, MS, RD, LD to respond.
Is aspartame safe? Is it FDA approved?
Simply put, yes it is. This is a common question as consumers are bombarded with misinformation about the safety of low-calorie sweeteners, particularly aspartame. The Internet abounds with myths surrounding aspartame, making it difficult for consumers to decipher fact from fiction. Despite the controversy, aspartame is one of the most widely studied ingredients in our food supply, with hundreds of scientific studies documenting its safety. Leading health organizations, including the American Dietetic Association and the American Medical Association Council on Scientific Affairs, confidently confirm.
Aspartame has a long history of safety. It was first approved by the FDA in 1981 for use as a tabletop sweetener in dry foods, expanded to beverages a couple years later, and was approved for use in all foods in 1996. Now aspartame can be found in over 6,000 food products on supermarket shelves, helping to meet consumer demands for lower-calorie products.
Often, aspartame is referred to as an "artificial sweetener," and the term may actually cause unnecessary concern among consumers because there is a tendency to be more cautious about "artificial" products compared to "natural" products. However, the truth is that aspartame is made up of two amino acids--aspartic acid and phenylalanine--which are found naturally in greater amounts of common foods, such as chicken, milk, and vegetables. Critics cite the small amount of methanol produced from the breakdown of aspartame as a safety issue, but again compared to a serving of diet soda, fruit and vegetables juices produce more methanol.
The FDA's Acceptable Daily Intake for aspartame is set at 50 mg/kg of body weight. Translated into food product this equals 20 cans of diet soda a day for a 150 pound adult. It is important to note that this is not a specific cut-off point, but a conservative safe exposure level over a lifetime. Adult consumption is well below the ADI, and consuming in excess of this amount on occasion will not cause harm.
The bottom line: Products containing aspartame are safe to consume in moderation as part of a healthful diet. They are an effective tool for managing weight and can help individuals with diabetes effectively control their carbohydrate intake.
Does the heat affect the safety of aspartame or the quality of ingredient?
One of the attractive qualities of this sweetener is that it can be used in baking and cooking. Substituting sugar with an aspartame-sweetened low-calorie sweetener can lower calories and carbohydrates in favorite baked goods and snacks, allowing more flexibility in the diets of consumers, particularly those with diabetes.
Because aspartame is composed of two amino acids, it can lose some of its sweetness when cooked or baked at high temperatures for a long period of time. The heat does not affect its safety; it just may not result in a product as sweet as desired.
Your best bet to creating lower-calorie dishes with aspartame that maintain sweetness is to add the sweetener at the end of the heating process and to use recipes designed just for this low-calorie sweetener, such as those found at www.equal.com.
| | | | | | 03/21/2007 | Questions from ARC Hotline: Aspartame and Kids | |
The following questions came into the Aspartame Resource Center. We asked Vicki Shanta Retelny, RD, LD to respond.
Are cookies and candies made with aspartame safe for children?More than 200 scientific studies confirm aspartame’s safety, and it can be consumed with confidence by both children and adults. Many professional organizations, such as the Food and Drug Administration, the Joint Expert Committee on Food Additives of the World Health Organization, the Scientific Committee for Food of the European Community and regulatory agencies in more than 100 countries, have found it safe for use. In addition, the American Medical Association, the American Dietetic Association and the American Diabetes Association also have found aspartame safe.
With childhood obesity on the rise, replacing high–calorie sweets with low–calorie varieties is a positive step toward weight management and disease prevention (i.e., diabetes, elevated triglycerides and obesity) at any age. With taste tests revealing that aspartame tastes similar to sugar, substituting it for sugar in a wide variety of foods and drinks can virtually go unnoticed–for children that is a bonus. The Dietary Guidelines for Americans encourage consumers to Choose and prepare foods and beverages with little added sugars or caloric sweeteners.
Is aspartame better than sugar for kids’ teeth?Although aspartame is 200 times sweeter than sugar, it is not a carbohydrate, so it doesn’t compromise oral health the way sugar does. The bacteria in the mouth that ferment carbohydrate to produce the acids that can cause tooth decay do not attack aspartame, making it a tooth–friendly sweetener. The American Dental Association has noted it welcomes the development and FDA approval of new artificial sweeteners that are shown to be safe and non–contributory to tooth decay …Aspartame is an FDA–approved, safe sweetening agent and flavor enhancer that can be substituted for sugar in the diet.
At the same time, parents should be aware that any carbohydrate–containing food or beverage can contribute to tooth decay. It is important to have regular visits with a dental professional to make sure kids have the proper diets and oral hygiene to protect their teeth for a lifetime.
| | | | | | 02/20/2007 | Questions from ARC Hotline: Aspartame and the Breakdown | |
The following questions came into the Aspartame Resource Center. We asked Molly Gee, MEd, RD, LD to respond.
What is the metabolic breakdown of aspartame?Aspartame is made by joining two amino acids, aspartic acid and phenylalanine, with a third component as a methyl ester. Amino acids are the building blocks of protein and aspartame is digested as a protein. Aspartic acid and phenylalanine are also found naturally in protein containing foods, including meats, grains and dairy products. Methyl esters are also found naturally in many foods such as fruits and vegetables and their juices.
During digestion, aspartame breaks down into three components (aspartic acid, phenylalanine and a small amount of methanol), which are then absorbed into the blood and used in normal body processes. The amounts of these components from aspartame are small. For example, a serving of nonfat milk provides about 6 times more phenylalanine and 13 times more aspartic acid compared to an equivalent amount of diet beverage sweetened 100% with aspartame. Likewise, a serving of tomato juice provides about 6 times more methanol as compared to an equivalent amount of diet beverage with aspartame. These components are used in the body in the same ways as when they are also derived from common foods and beverages. Neither aspartame nor its components accumulates in the body over time.
How many milligrams of aspartame are in a diet soda?One can of diet soda contains about 160 mg of aspartame. The acceptable daily intake (ADI) is established by the FDA and is the amount of a food additive that can be consumed daily for a lifetime without adverse affects. The ADI of aspartame is 50 mg/kg of body weight per day (22 cans of a diet soft drink for a 175 pound man; 15 cans for a 120 pound woman). This far exceeds the typical consumption of diet soft drinks
| | | | | | 01/19/2007 | Questions from ARC Hotline: Aspartame And Other Sweeteners | |
The following questions came into the Aspartame Resource Center. We asked Kate Geagan, MS, RD to respond.
What is the difference between Splenda and aspartame?Splenda and aspartame are two of the low calorie sweeteners that are FDA approved, and both are found in thousands of foods in supermarkets and consumed my hundreds of millions of people around the world. Splenda and aspartame actually have a lot in common from the consumer standpoint-both provide sweetness in a low calorie package, both can be used as a substitute for sugar in many baking recipes, and both have been shown to be a helpful tool for maintaining blood glucose control and a healthy body weight. Their differences lie in their structure and the types of foods in which they are found.
Aspartame is about 200 times sweeter than sugar and is made up of three dietary components that are commonly found in a variety of foods: Aspartic acid and phenylalanine (which are amino acids-the building blocks of protein) and methanol. Numerous studies have shown that when aspartame breaks down in the body these three common dietary components are absorbed and metabolized in the same way whether derived from aspartame or other foods that contain these components, such as orange juice or chicken.
Splenda, which is the commercial name for sucralose, is about 600 times sweeter than sugar and takes shape when a sugar molecule undergoes changes to its structure and three of its hydroxyl (OH) groups are substituted for chlorine. Research suggests that sucralose is minimally absorbed from food and is excreted from the body within 24 hours. While Splenda is very heat stable, which has made it a favorite for baking, aspartame too can be used in many different recipes to provide sweetness without the calories or the impact on blood sugar.
Is aspartame safer than Splenda?The leading regulatory bodies around the globe have deemed both aspartame and Splenda to be safe. While many consumers think that Splenda somehow seems more "natural" than aspartame because it involves sugar in its production (and thus somehow "safer"), in reality both of these compounds are low calorie sweeteners and one is no more "natural" than the other. In fact, the history of safety testing for aspartame actually dates back further than Splenda simply due to the fact that it's been on the market (and hence on consumer's plates) for a longer period of time.
In terms of safety, aspartame is one of the most extensively tested food ingredients on the market. Over 200 studies and 30 years of consumer use have all shown overwhelmingly that aspartame is safe for use for nearly all subgroups (the possible exception being individuals with PKU, who want to consult with their healthcare provider before consuming any foods containing phenylalanine). Aspartame is approved for use in 134 countries and has been approved for use by virtually all of the national and global health and regulatory bodies.
Splenda has also been approved by the FDA and numerous regulatory bodies around the globe and approved in over 80 countries, but is a more recent addition to the U.S. food supply (since 1998) and is thus far in significantly fewer products around the globe than aspartame. As it is a newer addition to the low calorie sweetener lineup there are fewer studies about Splenda than aspartame, however it too has been shown to be overwhelmingly safe in over 100 studies. Both sweeteners have been found safe and approved for diabetics, children, pregnant and nursing mothers, adolescents and adults.
Bottom Line:
Both Splenda and aspartame are convenient, delicious and safe ways to help you meet your health and nutrition goals.
| | | | | | 12/05/2006 | Questions from ARC Hotline: Aspartame and Weight Loss | |
The following questions came into the Aspartame Resource Center. We asked Althea Zanecosky, MS, RD, LDN to respond.
Does aspartame help you lose weight?The U.S. Centers for Disease Control and Prevention's (CDC) National Center for Health Statistics (NCHS) is a rich source of information about our country's health. In NCHS's most recent survey (2003-2004) of the American population called the National Health and Nutrition Examination or NHANES, the percent of people age 20 years and over who are overweight or obese was 66.3 or 2 out of 3 adults. And the news for our children is also alarming: 17% of adolescents age 12-19 years are overweight and 19% of children age 6-11 years are overweight.
Another organization, The Trust for America's Health, also released a distressing evaluation of Americans weight. This group found that the rate of obesity continues to climb in thirty-one states and has remained the same (since their report two years ago) in eighteen other states and the District of Columbia. Although the group focuses primarily on government actions to counteract this trend, the bottom line is that it is still the individual who must make changes in lifestyle to either prevent or treat obesity.
Consumers who are trying to lose weight or maintain weight loss should be happy to learn that recent scientific evidence found that the use of aspartame as a sugar substitute to reduce the calorie content of foods and beverages can help people lose weight. A recent review published in the British Nutrition Foundations June 2006 Nutrition Bulletinexamined the results of sixteen studies that compared the calorie intake of healthy adults between nineteen and fifty years old who consumed either aspartame-sweetened beverages or foods, or who ate the same items sweetened with sugar. What they found was a 10 percent reduction in calorie intake by the aspartame users as compared to that of the sugar consumers. This reduction averaged to a calorie deficit of about 222 calories per day. While 200 less calories daily may not seem like a major change, if maintained over the course of a year, this would lead to a potential weight loss of over twenty-three pounds of body weight.
In a few of the studies within this meta-analysis, there was some compensation for the calorie deficit. Some research found that people using aspartame consumed more calories from other foods or beverages, but it amounted to less than one-third of the calorie reduction. So in spite of replacing calories from the sugar substitute, people did lose weight when they used aspartame to reduce calorie intake.
The review authors emphasized that "using foods and drinks sweetened with aspartame instead of those sweetened with sucrose is an effective way to maintain and lose weight without reducing the palatability of the diet." So while government and the public health community are working to slow down or reverse the obesity epidemic, individuals can include aspartame-sweetened food products into their diets to help themselves.
Using aspartame instead of sugar is one way Americans can help reduce the number of calories consumed daily without any loss of taste. And while most people know aspartame as a tabletop sweetener, it is also found in many foods that can help individuals lose weight, including carbonated and powdered soft drinks, hot chocolate, chewing gum, candy, desserts, and yogurt.
The Bottom Line: People who substitute aspartame-sweetened foods and beverages for those that are sweetened with caloric sweeteners should definitely see a weight loss over time, as long as other food intake and activity levels are kept constant. A new scientific review of the data fills a gap in the science behind the sweetener. In addition, increased activity and/or exercise is an important adjunct to any weight management program.
http://www.cdc.gov/nchs/fastats/overwt.htm
http://healthyamericans.org/reports/obesity2006/
Why would I use aspartame instead of regular sugar?Carbohydrates are part of a healthful diet. Experts recommend about 45 to 65 percent of total calories come from carbohydrates. Carbohydrates come in two forms - sugars and starches - which supply energy to the body in the form of glucose. Glucose is the only energy source for red blood cells and is the preferred energy source for the brain, central nervous system, placenta and fetus. Sugars can be naturally present in foods (such as the fructose in fruit or the lactose in milk) or added to the food. Added sugars, also known as caloric sweeteners, are sugars and syrups that are added to foods at the table or during processing or preparation (such as high fructose corn syrup in sweetened beverages and baked products). Although the body's response to sugars does not depend on whether they are naturally present in a food or added to the food, added sugars supply calories but few or no nutrients.
It is important to choose carbohydrates wisely. Foods in the basic food groups that provide carbohydrates - fruits, vegetables, grains, and milk - are important sources of many nutrients. Choosing plenty of these foods, within the context of a calorie-controlled diet, can promote health and reduce chronic disease risk. However, the greater the consumption of foods containing large amounts of added sugars, the more difficult it is to consume enough nutrients without gaining weight. Consumption of added sugars provides calories while providing little, if any, of the essential nutrients.
Below is a table showing the major sources of added sugars (caloric sweeteners) in the American diet:
| Food Categories |
Contribution to Added Sugars Intake (percent of total added sugars consumed) |
| Regular soft drinks |
33.0 |
| Sugars and candy |
16.1 |
| Cakes, cookies, pies |
12.9 |
| Fruit drinks (fruitades and fruit punch) |
9.7 |
| Dairy desserts and milk products (ice cream, sweetened yogurt, and sweetened milk) |
8.6 |
| Other grains (cinnamon toast and honey-nut waffles) |
5.8 |
Source: Guthrie and Morton, Journal of the American Dietetic Association, 2000.
Humans are born with a taste for sweets - a fact that can serve us well. For example, breast milk is naturally sweet and packed with nutrients. The same is true for fruit. But sweetness in the form of refined table sugar packs plenty of calories. But how can consumers satisfy their sweet tooth without calories? There's a safe option - aspartame - and many people are choosing it instead of sugar. Here's how aspartame can help:
- To save calories:one teaspoon of sugar contains 16 calories, whereas aspartame has less than 1 calorie per teaspoon in aspartame
- For dental health:sugar substitutes do not cause cavities
- To help control blood sugar:sugar substitutes reduce the total carbohydrate in meals and snacks and therefore can be a help in managing blood sugar levels.
No matter what your reason, low-calorie sweeteners including aspartame are commonly purchased staples. Nearly 1,500 foods are sweetened with sugar substitutes. Hundreds of studies conducted with animals and humans support aspartame's safety. In 1996, the Food and Drug Administration (FDA) approved aspartame for use in all foods and beverages; aspartame is also approved in 100 other nations. Leading health authorities, including the American Dietetic Association and the American Diabetes Association agree that aspartame is safe for the general population. The only individuals identified who need to monitor aspartame intake are those with the rare genetic condition known as Phenylketonuria (PKU), for which extremely rigid restrictions of almost all protein-containing foods are imposed.
As you sort out the sweeteners in your life, you'll find wise counsel in the Dietary Guidelines for Americans, published in 2005 by the U.S. Departments of Health and Human Services and Agriculture. These guidelines suggest that you:
- Remember that foods with sugar substitutes can still have calories and fat. Read product nutrition labels.
- Get most of your calories from whole grains, fresh fruits and vegetables, low-fat or nonfat dairy products, and lean meats or meat substitutes.
- Exercise regularly to control your weight.
For more information:
Dietary Guidelines for Americans 2005U.S. Departments of Health and Human Services and Agriculture.
http://www.health.gov/dietaryguidelines/dga2005/document/html/brochure.htm
"Sweeteners."MedlinePlus. U.S. National Library of Medicine. National Institutes of Health.
http://www.nlm.nih.gov/medlineplus/ency/article/002444.htm
| | | | | | 10/16/2006 | Questions from ARC Hotline: Aspartame as an Ingredient in Foods | |
The following questions came into the Aspartame Resource Center. We asked Victoria Shanta Retelny, RD, LD to respond.
Is aspartame always listed on the package when included in a food?
Absolutely. In the United States it is mandated that all food ingredients, including aspartame, be listed in the ingredient statement on the food label. Another key identifier on the package of aspartame-containing products is the statement, "Phenylketonurics: Contains Phenylalanine." That label appears because phenylalanine is one of two amino acids that make up aspartame. Individuals with the rare genetic condition known as phenylketonuria (PKU) lack the ability to break down this common protein component, so they must monitor even minor dietary sources of phenylalanine.
Where can I find a list of foods with aspartame?
Since 1983, when the U. S. Food and Drug Administration approved aspartame for general use in any food or beverage, it has been incorporated in over 6,000 products globally. Aspartame is in a wide variety of products, including tabletop sweeteners, carbonated and powered soft drinks, chewing gum, confections, gelatins, dessert mixes, puddings and fillings, frozen desserts, yogurt, and some pharmaceuticals, such as vitamins and sugar-free cough drops. For a complete list of reduced calorie products containing aspartame, visit the Aspartame Information Center at http://www.aspartame.org/aspartame_products.html http://www.aspartame.org/aspartame_products.html
Can you bake with aspartame?
Yes, tabletop sweeteners containing aspartame can be used in baking. For people with diabetes and/or those trying to manage their weight, using aspartame in home-baked goods allows them to satisfy a sweet tooth without unnecessary carbohydrates and calories. The one caveat is that prolonged baking at high temperatures required by some recipes can cause a loss of sweetness. There is no compromise in safety, just desired sweetness. Therefore, the remedy is to use aspartame containing sweeteners in specifically designed recipes available from the manufacturers of these tabletop sweeteners. Another simple solution is to add aspartame tabletop sweeteners at the end of the heating process to maintain optimal sweetness.
| | | | | | 10/01/2006 | Consumption of Aspartame-Containing Beverages and Incidence of Hematopoietic and Brain Malignancies | |
Aspartame has been the predominant artificial sweetener in the U.S. for the past 25 years and is currently found in >6,000 food and beverage products (1). Throughout this period, however, there has been a controversy regarding whether or not aspartame is carcinogenic (2).
Speculation about an association between aspartame and brain cancer risk was raised in an article (3) which temporally linked increasing incidence rates in the U.S. during the period from 1975 to 1992, especially an upward shift of more aggressive glioblastomas during the 1980s, to the entry of aspartame in the food supply in 1981. The authors cited data from an earlier positive animal study reviewed by the Food and Drug Administration (4) and an in vitro nitrosation experiment (5) to support their hypothesis. The article was later criticized for committing ecological fallacy, wherein the temporal coincidence of two events observed at an ecological level without examination of individual data can lead to faulty conclusions regarding risk association (6), and the supporting evidence cited for the article was also refuted (7, 8). More recent and extensive animal trials have failed to show the carcinogenic activity of aspartame (1, 9-11). Additionally, a population-based case-control study found a null association between childhood brain tumors and aspartame intake among both children and their mothers during pregnancy and lactation (12). In contrast, however, a recent study found that female rats fed aspartame developed more lymphomas and leukemias than controls, in a dose-dependent manner, starting from a dose that may be relevant to human intake (as low as 20 mg per kg body weight;refs. 13, 14), which is lower than the acceptable daily intake established by the Food and Drug Administration at 50 mg per kg body weight (1). This study, compared with previous ones, had a large sample size (f1,800 rats) and was observed over a life span (13, 14).
Given the recent finding of an association between aspartame and hematopoietic cancers in rats, and past concerns about an association with brain cancers, we undertook a study to assess this relationship in a large prospective study of humans. We investigated the association between self-reported consumption of aspartame-containing beverages and incident hematopoietic and brain cancers in the prospective NIH-AARP Diet and Health Study.
Click to download the full PDF
| | | | | | 09/08/2006 | Questions from ARC Hotline: Apetite, Weight Loss and Aspartame | |
The following two questions came into the Aspartame Resource Center. We asked Heidi McIndoo, RD to respond.
Does aspartame increase your apetite?
While there have been anecdotal reports that aspartame increases your appetite, science doesn't exactly back them up. Several studies over the last fifteen years have shown no increase in appetite after consuming drinks sweetened with aspartame. These studies compared aspartame-sweetened drinks to sugar-sweetened drinks and water. More importantly, aspartame-sweetened beverages were also shown not to increase food intake. In one study, aspartame users lost more weight and regained less weight than non-aspartame users. All of these results allow aspartame to fit into a healthy, balanced weight loss or weight maintenance eating plan.
Does aspartame inhibt fat burning?
No, aspartame does not inhibit fat burning. In fact the ingredient itself causes no changes in metabolism whatsoever. Aspartame does however help lower the calorie content of foods and drinks sweetened with it. This results in fewer calories being consumed. By reducing calories in and increasing calories out (burning more calories through exercise) a negative calorie balance is created which promotes fat burning and weight loss.
| | | | | | 08/31/2006 | Aspartame Effective in Weight Loss: New Review | |
The Trust for America's Health has just released a somewhat depressing new evaluation of the state of Americans' weight. In brief, the organization found that the rate of obesity continues to climb in thirty-one states and has remained the same (since their report two years ago) in eighteen other states and the District of Columbia. Although the group focuses primarily on government actions to counteract this trend, the bottom line is that it is still the individual who must make changes in lifestyle to either prevent or treat obesity.
Consumers who are trying to lose weight or maintain weight loss thus should be pleased to learn of recent scientific evidence that the use of aspartame as a sugar substitute to reduce the calorie content of foods and beverages can indeed help people lose weight. A recent review (published in the Nutrition Bulletin 31: 115, June 2006) examined the results of sixteen studies that compared the energy (calorie) intake of healthy adults (men and women between nineteen and fifty years old) who consumed either aspartame-sweetened beverages or foods, or who ate the same items sweetened with sugar.
As you'd expect, there was an overall reduction in energy intake by the aspartame users of about 10% compared to that of the sugar consumers. That doesn't seem like much, but on average it was a deficit of about 222 calories per day. If maintained over the course of a year, such a reduction would lead to a decrease of over twenty-three pounds of body weight.
In some of the studies, there was some compensation for the calorie deficit -- that is, people consumed more calories from other foods or beverages -- but it amounted to less than one-third of the calorie reduction. So in spite of the compensation, people did lose weight when they used aspartame to reduce calorie intake. In summary, the review authors emphasized that "using foods and drinks sweetened with aspartame instead of those sweetened with sucrose is an effective way to maintain and lose weight without reducing the palatability of the diet." Thus, whether or not the government or public health community manages to come up with policies to slow or reverse the obesity epidemic, there are effective means individuals can use to help themselves.
From HealthFactsandFears.com, a Web site produced by the American Council on Health
| | | | | | 08/09/2006 | Questions from ARC Hotline: Pregnancy and Aspartame | |
The following two questions came into the Aspartame Resource Center. We asked Nancy Anderson, RD to respond.
Is aspartame safe for pregnant women?
According to human studies, aspartame is safe for pregnant women and does not pose any risk to the unborn baby. Even when administered in extremely high doses, up to 6 times the 99th percentile of the projected daily intake (200 mg/kg), no evidence of risk to the fetus was observed. Aspartame is broken down into three components: aspartic acid, methanol, and phenylalanine, all of which occur widely in common foods we eat everyday. Aspartic acid, or aspartate, does not readily cross the placenta. "Abuse" doses of aspartame did not lead to measurable elevations of any metabolic compounds of concern. This is true both for normal individuals and for those women who are heterozygous (carriers) for the PKU trait.
Is aspartame safe while breastfeeding? If you comsumer aspartame and breastfeed, will the babies get upset stomachs?
During the process of digestion, aspartame is broken down into three components: aspartic acid, phenylalanine, and methanol, all of which occur naturally in a wide variety of foods we eat every day, including cheese, eggs, fish, and even breastmilk. According to a study reviewing the safety of aspartame consumption during pregnancy, after the mother has consumed aspartame, there is no difference in total levels of amino acids ingested by the breastfed infant after the mother has consumed aspartame. Therefore, there is no reason that breastfed babies whose mothers consume aspartame are any more likely to have upset stomachs that those whose mothers do not consume aspartame. Furthermore, the American Academy of Pediatrics Committee on Nutrition Task Force has concluded that aspartame is safe for both the mother and the developing baby.
| | | | | | 07/13/2006 | Associated Press Reports State Board Rejects Sweetener Ban | |
SANTA FE - The state Environmental Improvement Board has rejected an effort by a Santa Fe gallery owner to outlaw the artificial sweetener aspartame in New Mexico. "In light of our attorney's advice and as the petition is currently written, a citizens' board is not the appropriate venue to take on an aspartame ban," Gay Dillingham, head of the seven-member board, said Thursday.
Aspartame, sold under the brand names of NutraSweet and Equal, was approved as a food additive in 1981 and is now found in thousands of products, including diet sodas.
Critics contend it is associated with various health problems and cancer. The FDA ruled in 1996 that a purported link between aspartame and brain tumors "just doesn't hold up."
In January, the EIB delayed hearings it had begun in July 2005 to discuss whether to ban aspartame. The board said it wanted to wait for an opinion by Attorney General Patricia Madrid about whether the panel had the power to outlaw or require warning labels on products containing the sweetener.
It held a five-day hearing a year ago on the issue after Santa Fe gallery owner Stephen Fox began a campaign to ban the substance, which is approved by the U.S. Food and Drug Administration.
The 2006 Legislature tabled a bill that would have banned aspartame in New Mexico.
Dillingham said Fox could revise his petition and return to the Environmental Improvement Board, but Fox said he would not do that.
"The first petition was perfect," Fox said. "The (corporations that make the substance) abnegated the regulatory powers in New Mexico to protect food products. What a loss for New Mexico."
Fox refused an offer by the board in May to change the way he wrote his petition. The board outlined possible options that would not require statewide labeling or bans, such as holding hearings to review scientific evidence, then petitioning the FDA if the findings raised concerns.
More than 100 toxicological and clinical studies have been done on the sweetener's safety. The FDA is reviewing a recent Italian study that linked cancer in rats to aspartame. The European Food Safety Authority found problems with the Italian study and continues to call aspartame safe. | | | | | | 05/08/2006 | FDA Statement on European Aspartame Study | |
FDA is issuing this statement today in response to the European Food Safety Authority (EFSA) press release on its review of the long-term carcinogenicity study of aspartame conducted by the European Ramazzini Foundation (ERF).
Aspartame, a low-calorie sweetener, is composed primarily of two common amino acids, aspartic acid and phenylalanine. Each of these is also a building block for conventional foods such as protein and natural flavor molecules.
In 2005, ERF published new findings of a long-term feeding study on aspartame conducted in rats. Scientists from ERF concluded from their study that aspartame causes cancer and that current uses and consumption of the sweetener should be re-evaluated.
EFSA's review of ERF's study concluded, among other things, that on the basis of all evidence currently available to EFSA:
ERF's conclusion that aspartame is a carcinogen is not supported by the data; and
EFSA sees no need to further review its earlier scientific opinion on the safety of aspartame or to revise the Acceptable Daily Intake.
Upon learning of the ERF study results, FDA requested the study data from ERF to evaluate the findings. On February 28, 2006, the agency received a portion of the data requested. We are actively reviewing the data provided by ERF and will complete our review of those data as soon as possible. When FDA completes its review of the ERF study data, it will announce its conclusion.
Since it was first approved for use in the United States, the safety of aspartame has been questioned by some. To date, however, the agency has not been presented with scientific information that would support a change in our conclusions about the safety of aspartame. Those conclusions are based on a detailed review of a large body of information, including more than 100 toxicological and clinical studies regarding the sweetener's safety. | | | | | | 05/05/2006 | European Regulators Reinforce Safety of Aspartame | |
Scientists from the European Food Safety Authority (EFSA) today announced the results of its review of recent findings on aspartame by the European Ramazzini Foundation in Bologna, Italy. After a thorough review of the Ramazzini study, the scientists found that "no need to further review the safety of aspartame nor to revise the previously established Acceptable Daily Intake (ADI)" for the ingredient. These findings come on the heels of a large-scale study by released in April by researchers from the National Cancer Institute that found NO LINK between aspartame consumption and leukemias, lymphomas and brain tumors.
The European Food Safety Authority (EFSA) is the keystone of European Union (EU) risk assessment regarding food and feed safety. In close collaboration with national authorities and in open consultation with its stakeholders, EFSA provides independent scientific advice and clear communication on existing and emerging risks.
For more information on the EFSA findings, click here. | | | | | | 04/04/2006 | NCI Study Released Today Reinforces Aspartame Safety | |
Researchers from the National Cancer Institute presented the results of a significant study today at the annual meeting of the American Association of Cancer Research in Washington, DC. The study, which evaluated more than 500,000 men and women over a five-year period, found NO LINK between aspartame consumption and leukemias, lymphomas and brain tumors. Dr. Robert Bursey, President, Ajinomoto Corporate Services, LLC, said of the findings, "While we have always been confident in the safety of aspartame, this study overwhelmingly reinforces that conclusion and should put to rest any speculation to the contrary."
A press release from the Calorie Control Council can be found here. The abstract of the study is below and is available through the AACR's meeting Web site. (Unfortunately a direct link is not available. To access the abstract click here. Type "aspartame" in the search field and the first abstract by Lim et al, #4010
Prospective study of aspartame-containing beverages and risk of hematopoietic and brain cancers
Unhee Lim, Amy F. Subar, Traci Mouw, Patricia Hartge, Lindsay M. Morton, Rachael Stolzenberg-Solomon, David S. Campbell, Albert R. Hollenbeck, Arthur Schatzkin. National Cancer Institute, Rockville, MD, Information Management Services, Inc., Silver Spring, MD, AARP, Washington, DC
A recent laboratory investigation found that female rats fed aspartame developed more lymphomas and leukemias than controls, in a dose-dependent manner, starting from a dose that may be relevant to human intake (as low as 20mg per kg body weight). Another study previously suggested a potential link to brain cancer based on an animal experiment and ecological correlations. We examined aspartame-containing beverage consumption in relation to incident hematopoietic and brain cancers among 340,045 men and 226,945 women aged 50-69 years in the NIH-AARP Diet and Health Study. The self-administered baseline food frequency questionnaire queried regarding consumption frequency and "diet" type preference of three potentially aspartame-containing beverages (soda, fruit drinks, and iced tea) as well as aspartame added to coffee and hot tea. From the responses, we computed daily consumption of aspartame, taking into account aspartame content, portion size, and intake frequency of each beverage. Relative risks (RR) and 95% confidence intervals (CI) were estimated using Cox proportional hazards regression that adjusted for age, sex, ethnicity, body mass index (BMI: weight in kilograms / height in meters squared; 4 categories of >18.5 and <25, >25 and <30, >30 and <35, and >35), and history of diabetes and smoking. During up to 5 years of follow-up (1995-2000), histologically-confirmed hematopoietic cancers (N = 2,106) and brain cancers (N = 376) were ascertained by linkage with state cancer registry of eight study areas. Compared with no consumption of aspartame-containing beverages, increasing levels of consumption were not associated with any risk of overall hematopoietic cancer (adjusted RR for >600mg/day vs. none = 0.93, 95% CI = 0.72, 1.19, P trend = 0.75) or brain cancer (RR for >400mg/day vs. none = 0.74, 95% CI = 0.49, 1.13, P trend = 0.03), in men or women. The association remained null for main subtypes of lymphoid cancers (Hodgkin lymphoma, non-Hodgkin lymphoma, and multiple myeloma) and the non-Hodgkin lymphoma subtypes (small lymphocytic lymphoma and chronic lymphocytic leukemia, immunoblastic lymphoma and lymphoblastic lymphoma/leukemia) and non-lymphoid leukemias reported in the previous animal study. These findings did not change materially with further adjustments for education, family history of cancer, physical activity, alcohol, caffeine, and other dietary and lifestyle risk factors. Our findings from this epidemiologic study suggest that consumption of aspartame-containing beverages does not raise the risk of hematopoietic or brain malignancies. | | | | |
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