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As seen on BCTV September 04/01

THE TRUTH ABOUT ASPARTAME
Over the years there has been a lot of negative press about aspartame, but is any of it really true? To get to the bottom of this, we first need to understand what aspartame is. Actually, aspartame isn't calorie free, as you may believe. Just like sugar, it yields 4 calories per gram, but since it is 160 - 220 times sweeter than sucrose (table sugar), it is required only in minute quantities to sweeten foods and beverages with minimal calories. Packages of the artificial sweetener contain mainly filler, pre-measured to provide the approximate sweetness of one teaspoon of sugar. Aspartame isn't even chemically similar to sugar. In fact, it contains two of the basic components found in proteins: amino acids aspartic acid and phenylalanine. It is not heat stable, and actually loses it sweetness if heat is applied.

Having been approved by the FDA in Canada in 1981, aspartame is one of the oldest and most thoroughly studied food additives. It is primarily marketed under the brand names of Nutrasweet® and Equal®, and while there has been some debate about potential side effects of aspartame consumption, these have not been supported by scientific evidence. There has been some concern about the release of methanol and the subsequent formation of formaldehyde during the breakdown of aspartame in the body, as these are both toxic substances. However the levels of these produced fall well below the levels considered harmful, and in fact tomato juice yields six times as much methanol per ounce as diet soda!

So how much aspartame can you consume? Well, the Acceptable Daily Intake has been established at 50mg/kg body weight. That means, a 60kg (132lb) person could safely consume 50 x 60 = 3000mg of aspartame per day. Considering that there approximately 490mg of aspartame in 1L of soft drink, this person could consume 3000 ÷ 490 = 6.1L of soft drink per day! Now, obviously this is an excessive amount, and would not be considered part of a balanced diet, but it illustrates the safety margin for consuming aspartame.

Replacing sugar with aspartame sweetener has several benefits:

  • It reduces the calories of food products, which is helpful for those trying to lose weight
  • Aspartame does not contribute to dental caries (cavities)
  • It allows people with Diabetes Mellitus to enjoy sweetened foods and beverages while maintaining their blood glucose levels
However, aspartame isn't for everyone. There are some people for whom aspartame can cause serious health problems. People suffering from Phenylketonuria (PKU) are unable to breakdown the phenylalanine component of aspartame, which then accumulates in their blood and can cause irreversible brain damage. For sufferers of this disease, products containing aspartame must be labeled that they contain phenylalanine.

Although aspartame allows us to safely consume soft drinks without the "empty calories" of regular soft drinks, keep in mind that these diet beverages are still "empty." That is, there is no nutritional value for your body, and some diet sodas still contain caffeine. So keep these as a treat, instead of as a staple of your diet. Water is still the best beverage to keep your body well hydrated.

Watch for the Eating for Energy segment every Tuesday on BCTV's Noon News Hour!

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