Safe-ish but ‘not the way forward’ says the WHO – the healthy supermarket swaps for Aspartame foods

14 Jul 2023

From masticating bubblegum to a container of gin and tonic: 9 items that encompass aspartame and alternative options to consider exchanging them with.

The World Health Organisation (WHO) has promptly intervened to assure individuals that ingesting Aspartame – the extensively utilized synthetic sugar substitute present in Diet Coke and various carbonated beverages – poses no harm to consumers.

Although the International Agency for Research on Cancer (IARC), a division of the World Health Organization (WHO), has classified Aspartame as a potential carcinogen, experts from the WHO argue that individuals are unlikely to reach an unsafe level of consumption of this artificial sweetener.

In a press briefing, Moez Sanna, a renowned epidemiologist from the World Health Organization (WHO), highlighted that individuals who consume a significant amount of products containing Aspartame consume less than one-tenth of the amount considered safe by regulatory bodies.

The categorization by IARC includes Aspartame in the same group as aloe vera, gasoline emissions, and preserved vegetables as potential cancer-causing substances.

According to Erik Millstone, a science policy professor at the University of Sussex, it is expected that brands will start to shift their preference from Aspartame to other sweeteners, like sucralose, that haven't faced as much criticism.

"I believe that the negative publicity will lead to a growing number of consumers moving away from it, which could consequently prompt manufacturers to cease its usage," he remarks.

Millstone highlights that there exist alternative health dangers linked to Aspartame. A well-referenced research conducted in 2014, appearing in the publication Nature, similarly indicated that Aspartame along with other synthetic sweeteners may potentially elevate blood sugar levels abnormally by affecting the gut microbiome. Such an occurrence, if present in certain individuals, could potentially lead to an increase in body weight and a heightened likelihood of developing diabetes.

During the month of May, a group of scientists from Germany performed an evaluation of the quantities of Aspartame, also referred to as E951, present in various everyday items available for purchase at supermarkets within the country. The findings of their research were publicized in the journal Foods. On average, the study revealed that chewing gum consistently contained the largest concentrations of Aspartame, while diet soft drinks contained the highest amounts among liquid products.

According to Donald Hensrud, a professor specializing in nutrition and preventive medicine at Mayo Clinic College of Medicine in Rochester, Minnesota, the amount of Aspartame found in each product is relatively small. However, if consumed frequently over an extended duration, there is a chance that this may potentially add to health concerns.

"The risk associated with Aspartame is relatively minor, but it has been present in our food for many years. The concern lies in the possibility that even small risks can accumulate over an extended period," he comments.

What are some widely consumed food items that contain Aspartame, and what alternatives could be used in their place?

Trade Sugarless Gum For Licorice Root

Several popular sugarless chewing gum brands, like Trident, Extra, and Orbit, frequently include the artificial sweetener known as Aspartame.

The deemed harmless amount of Aspartame that food regulators approve on a daily basis is presently established at 40mg for every kilogram of body weight each day. Taking into account the levels of Aspartame found in chewing gum, according to the report in Foods, an average British male weighing around 84kg could surpass this limit by indulging in two packs every day.

Opt for: Licorice root might serve as a suitable substitute. Once it is stripped off its outer cover and air-dried, licorice can be chewed as a replacement for gum. However, if you are seeking to maintain oral hygiene, munching on parsley offers a healthier approach towards attaining a more pleasant breath.

Switch To Diet Tonic Water From Soda Water

Schweppes' trim and low-calorie tonic water both feature Aspartame.

Hensrud points out that a problem with Aspartame in products labeled as "diet" is that there is a rising belief that it could stimulate hunger. Just recently, the World Health Organization recommended being cautious of the artificial sweeteners saccharin, sucralose, and Aspartame as they might elevate the chances of developing type 2 diabetes and cardiovascular issues.

"Over time, there is not enough proof to support the idea that diet products aid in maintaining weight loss," he states. "The belief is that they might deceive the mind into desiring alternative sweet options."

Alternatively, opt for carbonated water or try Fever Tree's naturally low-calorie tonic water that is free from artificial sweeteners.

Trade Diet Coke For Fruit Juice

Diet Coke, Sprite Zero, and Diet Mountain Dew are famous for containing Aspartame, a sweetener that is around 200 times more intense than sugar.

Sugar-free carbonated beverages can serve as a beneficial option for individuals with type 1 diabetes, who need to control their sugar consumption. Even though water is unquestionably the healthiest choice, many individuals prefer to have a sweet-tasting beverage, explains Duane Mellor, a nutritional researcher at Aston University. For individuals managing type 1 diabetes, the availability of sugar-free drinks such as diet cola provides a sweet flavor without requiring insulin administration.

People are worried that regularly drinking artificially sweetened beverages can cause weight gain. Additionally, the presence of Aspartame and caffeine in drinks like Diet Coke can make them habit-forming. However, it would require an extremely high intake of around 12 to 36 cans per day to surpass the established safety limits for Aspartame.

Swap out with: Freshly squeezed fruit juice or a refreshing glass of water.

Swap Cereal For Organic Oats

Even though breakfast cereals are frequently advertised as being good for our health, some studies have indicated that artificial sweeteners such as Aspartame could have adverse effects on the bacterial community in our guts. However, further solid scientific evidence is required to confirm this claim.

Different types of cereal like Cheerios, Special K, and Post Honey Bunches of Oats have been noted to contain Aspartame.

Swap out for: Opt for a type of whole-grain oatmeal, like the organic porridge oats offered by Tesco or Waitrose. Pair it with some milk and frozen berries.

Upgrade To Long-lasting Vitamin Tablets

Multiple varieties of chewable vitamin C or flavored tablets are enhanced in taste by using Aspartame as a sweetener. Aspartame can be found in Tesco's chewable vitamin C, Sainsbury's Vitamin C Effervescent Orange Flavour Tablets, and Boot's vitamin C orange flavor chewable tablets.

Paracetamol packets like Lemsip Max Cold & Flu Lemon and Boot’s own potent cold & flu remedy with lemon taste also possess Aspartame.

Swap with: Organic items like the potent and gradual release vitamin C tablets from Holland & Barrett that do not contain any synthetic sweeteners or flavorings.

Swap Low-cal Yogurts For Pure, Natural Ones

A number of renowned yoghurt brands in the UK, which promote their low-calorie and low-fat variations as healthier alternatives, have been discovered to contain Aspartame. Among these are Müllerlight and Lindahls yoghurts.

According to Steven Frese, who works as a nutrition associate professor at the University of Nevada, certain people might be more susceptible to the consequences of Aspartame compared to others, owing to the diverse influence it has on their gut microbiomes.

"The reaction of the microbiome towards these sweeteners appears to be highly personalized," he states. "There is significant variability observed in research studies, as individuals' physiological compositions differ from one another."

Swap out: Unadorned, authentic yogurt, enhanced with the inclusion of fresh produce, nuts, and sweet honey.

DIY Mouthwash: Healthier Choice

You can also come across aspartame in certain mouthwash brands.

In relation to the potential cancer-causing effects of Aspartame, Hensrud suggests that products frequently utilized in everyday life might raise greater concerns for the general population.

"It relates to how often you consume it," he remarks. "The amount of Aspartame taken is small, but consistently consuming it for a prolonged duration might potentially yield some impact."

Substitute the following: Your very own homemade oral rinse, concocted from the combination of baking soda and lukewarm water. Studies indicate that gargling with potent baking soda mixtures is a successful method to eradicate oral bacteria, without causing harm when used on a daily basis.

Trade Pre-made Cocktails For DIY Drinks

Certain pre-made cocktails, like Tesco Gin & Low Calorie Tonic and specifically those with reduced sugar or calorie content, may contain Aspartame. Several producers, such as Pimms and Gordon's, fail to disclose all the ingredients included in their pre-mixed cocktail cans.

Swap with: A beverage you concoct personally.