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

14 Jul 2023

From bubblegum to a container of gin and tonic: 9 items that include aspartame and alternatives to consider.

The World Health Organization (WHO) has quickly intervened to provide reassurance to customers that the consumption of Aspartame – the commonly utilized synthetic sweetener present in Diet Coke and various other carbonated beverages – poses no harm.

Although the International Agency for Research on Cancer (IARC), a division of the WHO, has classified Aspartame as potentially cancer-causing, experts from the WHO argue that individuals are unlikely to consume a harmful amount of this artificial sweetener.

In a media briefing, Moez Sanna, a leading expert on epidemics from the World Health Organization, highlighted that individuals who frequently consume products containing Aspartame consume less than 10% of the maximum amount of Aspartame considered safe by regulatory bodies.

According to IARC's categorization, Aspartame is grouped with aloe vera, exhaust fumes, and preserved vegetables as potential cancer-causing agents.

According to Erik Millstone, an expert in science policy from the University of Sussex, he foresees that companies will start shifting their preference from Aspartame to other sweeteners that haven't faced as much criticism, like sucralose.

According to him, he believes that the negative attention around it will cause more and more consumers to reject it, and this might prompt manufacturers to cease its usage.

Millstone highlights that Aspartame may pose additional health hazards. A well-referenced research conducted in 2014, which was published in the esteemed scientific journal Nature, also indicated that Aspartame and other synthetic sweeteners could induce unusually elevated blood sugar levels by altering the composition of gut microorganisms. If this phenomenon is observed in certain individuals, it could potentially contribute to an increase in body weight and escalate the likelihood of developing diabetes.

German researchers recently conducted a study examining the levels of Aspartame, also known as E951, present in everyday items offered in local supermarkets. The findings, which were published in the journal Foods, revealed that chewing gum contained the highest concentration of Aspartame on average. Additionally, among liquid products, diet soft drinks ranked highest in terms of Aspartame content.

According to Donald Hensrud, a professor specializing in nutrition and preventive medicine at Mayo Clinic College of Medicine in Rochester, Minnesota, consistent consumption of Aspartame in products, although small in each serving, may potentially lead to health issues if done over an extended duration.

"It poses a relatively minor level of risk, however, Aspartame has been present in our food for several years now, and the apprehension lies in the possibility that even small risks can accumulate over an extended period," he explains.

Which popular food items contain Aspartame, and what are the alternatives for substituting them?

Replace Gum With Licorice Stick

Several popular sugarless gum brands, including Trident, Extra, and Orbit, frequently incorporate Aspartame as an ingredient.

Food regulators have determined that it is safe for individuals to consume up to 40mg of Aspartame per kilogram of their body weight each day. However, according to a study published in the Foods paper, chewing gum contains levels of Aspartame that could cause an average male in the UK, who weighs around 84kg, to surpass this limit if they consume two packages of chewing gum every day.

Substitute with: Licorice root might serve as a viable option. Once stripped and desiccated, licorice can be munched on as a substitute for gum. However, if you resort to gum for oral health purposes, nibbling on parsley presents a healthier approach to attain a more rejuvenated breath.

Choose Low-cal Tonic Over Soda

Schweppes' reduced sugar and calorie tonic water options are both made with Aspartame.

Hensrud clarifies that a concern associated with Aspartame in products labeled as "diet" is the rising speculation regarding its potential to enhance hunger. Recently, the World Health Organization (WHO) went as far as suggesting that the sweeteners saccharin, sucralose, and Aspartame might elevate the chances of developing type 2 diabetes and cardiovascular ailments.

"Over the course of a considerable period, there has been limited substantiation that dietary items aid in maintaining weight loss," he affirms. "The notion revolves around the possibility that they deceive the mind, leading to an increased desire for alternative sweetening agents."

Switch to: Sparkling water or opt for Fever Tree's naturally low-calorie tonic water that is free from artificial sweeteners.

Choose Juice Over Diet Coke

The beverages known as Diet Coke, Sprite Zero, and Diet Mountain Dew are popularly recognized for their inclusion of Aspartame, an ingredient that is roughly 200 times more sweet than sugar.

Sugar-free carbonated beverages can serve as a beneficial substitute for individuals dealing with type 1 diabetes, as they need to moderate their sugar consumption. Duane Mellor, a nutritional scientist at Aston University, acknowledges that while water is undoubtedly the superior choice for health, many individuals prefer something with a sweet taste. For those living with type 1 diabetes, opting for a sugar-free beverage such as diet cola provides a pleasurable taste without requiring additional insulin.

People are worried that regularly drinking artificially sweetened beverages can cause an increase in weight, and the presence of Aspartame and caffeine in drinks like Diet Coke can result in addiction. However, in order to surpass the recognized safety thresholds for Aspartame, one would need to consume approximately 12 to 36 cans in a single day.

Choose between: fresh fruit juice or plain water.

Try Organic Oats Instead Of Cereal

Although breakfast cereals are frequently promoted as being good for our health, there is a suggestion that artificial sweeteners such as Aspartame might have a detrimental effect on the community of microorganisms residing in our digestive system. However, further research is required to provide more solid evidence.

Many different types of cereal, like Cheerios, Special K, and Post Honey Bunches of Oats, have supposedly been found to contain Aspartame.

Swap out: Whole-grain oatmeal like the organic porridge oats from Tesco or Waitrose's private labels; enjoy with milk and frozen berries.

Switch To Slow Release Vitamin Tablets

Many varieties of chewable vitamin C or flavored tablets use Aspartame to enhance the taste. Aspartame can be found in Tesco's chewable vitamin C, Sainsbury's Vitamin C Effervescent Orange Flavor Tablets, and Boot's orange flavored chewable vitamin C tablets.

Packets of paracetamol like Lemsip Max Cold & Flu Lemon and Boot's own Max potency cold & flu relief lemon flavor also have Aspartame in them.

Switch to: Organic items like the Holland & Barrett potent vitamin C tablets, known for their gradual absorption and devoid of any synthetic sweeteners or additives.

Switch To Natural Yoghurt

Several major yoghurt brands in the UK, renowned for promoting their low-calorie and low-fat varieties as healthier alternatives, have been found to include Aspartame in their products. Examples of such brands are Müllerlight and Lindahls yoghurts.

According to Steven Frese, a nutrition specialist at the University of Nevada, certain people might be more susceptible to the consequences of Aspartame than others, owing to the diverse influence it has on their gut microbiota.

"The reaction of the microbiome to these sugar substitutes appears to be highly personalized," he explains. "There is significant variability observed in research findings from one individual to another due to their unique physiological composition."

Swap with: Unadorned, unprocessed yogurt, enhanced by blending in fresh fruits, nuts, and a drizzle of sweet honey.

Swap Store-bought For Homemade Mouthwash

You may also come across aspartame in certain mouthwash products.

When it comes to the potential cancer-causing effects of Aspartame, Hensrud suggests that it may be more worrisome to consider the impact on a large group of people from everyday product usage.

"It is related to how often you consume it," he explains. "The amount of Aspartame you ingest is small, but consistently consuming it for a prolonged time might lead to certain consequences."

Introducing our very own homemade oral rinse, crafted from baking soda and lukewarm water. Recent studies have demonstrated that gargling with potent baking soda solutions is a successful method to eradicate mouth bacteria, while remaining gentle enough for regular usage.

Ditch Pre-made Cocktails, DIY Your Own Drink!

In the blog section, it is mentioned that certain pre-mixed cocktails, notably Tesco Gin & Low Calorie Tonic and those advertised as having reduced sugar or calories, may contain Aspartame. Several producers, such as Pimms and Gordon's, do not provide a complete disclosure of ingredients on their pre-mixed cocktail cans.

Swap with: A beverage that you assemble on your own.