by PRS

Created on: March 29, 2010   Last Updated: July 19, 2011

Aspartame is a sugar substitute and sweetener used in many foods to reduce the amount of calories in the food.  Aspartame is a synthetic sugar that is about two hundred times sweeter than regular sugar.  Because of the calories and the affect of sugar intake on the development of diabetes, aspartame is thought to lead to greater health.  However, as with most food additives, there are substantial side effects that may be encountered by individuals.  With Aspartame, there is a good amount of misleading information on both sides of the argument regarding the severity of the side effects.  As with any food, and certainly any synthetic food additive, the best course of action is to be aware of the use of the product and discontinue use as soon as side effects are observed.  The most common side effects of aspartame are diarrhea and headaches.

Aspartame is sold directly as artificial sweeteners under the brand names NutraSweet and Equal.  These products are meant to be table-top substitutes for sugar for things like cereal and coffee.  In order to limit the consumption of the synthetic sugar substitute, it is important to realize that these products are significantly more sweet than pure sugar, so much less needs to be used on the cereal or in the coffee.  Often a dissatisfying taste occurs, especially in coffee, when the individual substitutes a teaspoon of sugar with a teaspoon of NutraSweet or Equal.   The same principle holds true if you try to use these products in your baking.  The quantities of sugar listed on recipes must be greatly reduced in order to achieve a similar sweetness.

The most common and frequently consumed use of Aspartame is in diet carbonated beverages such as Diet Coke and Diet Pepsi.  These products are generally safe, however, the danger with Aspartame in a prepared food is that the actual quantity used is not known.  Again, like all food additives, pay attention for side effects the first time you use the product and discontinue use of the product if side effects are known.  It is also important to note that extreme levels of consumption of any single food can result in severe medical conditions.  For this reason, diet beverages in particular should not become a water substitute, but rather a soft drink substitute.  The low amount of calories found in diet beverages often leads to overconsumption by certain individuals.

Aspartame is also used in much less amounts in many diet foods, including diet chewing gym and yogurt.  Aspartame is also used in small amounts in certain medications and vitamins.  In general, the amount used is significantly less than the amounts found in diet sodas, and the foods they are used in aren't consumed as frequently as diet sodas.  Any food listed as diet or sugar free has a good chance at containing aspartame, so if your intent is to avoid the chemical altogether, always read product labels.

While conspiracy theories abound regarding Aspartame, twenty years of commercial use have not resulted in any increase in the extreme symptoms often reported by non-scientific studies that make it sound like a brain tumor will bulge through your skull every time you take a sip of Diet Coke.  The only side effects that are reported in any significant amount include headaches and diarrhea.

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