PhytoScience - Article 
Aspartame
More than ever, people are consuming large amounts of sugar as part of their daily diet. But in excess, sugar can take its toll.
Eating large amounts of sugar adds extra calories, which can cause weight gain. Hence many people opt for artificial sweeteners {also referred to as sugar substitutes or low-calorie sweeteners} as a way to enjoy their favorite foods without as many calories.
Artificial sweeteners are chemicals that offer the sweetness of sugar without the calories. Because the substitutes are much sweeter than sugar, it takes a much smaller quantity of them to create the same sweetness. Therefore, products made with artificial sweeteners have a much lower calorie count than do those made with sugar. Artificial sweeteners are often used as part of a weight-loss plan or as a means to control weight gain.
People with diabetes may use artificial sweeteners because they make food taste sweet without raising blood sugar levels. But keep in mind that if you do have diabetes, some foods containing artificial sweeteners, such as sugar-free yogurt, can still affect your blood sugar level due to other carbohydrates or protein in the food. In addition, some foods labeled "sugar-free" {such as sugar-free cookies and chocolates} may contain sweeteners such as sorbitol or mannitol that contain calories and can affect your blood sugar level. Some sugar-free products may also contain flour, which will raise blood sugar levels.
What is aspartame?
Aspartame is a low-calorie sweetening ingredient that provides the sweet taste of sugar without the calories. Aspartame has been used in numerous foods and beverages for more than 20 years and is enjoyed by millions of people every day.
Aspartame is broken down in the body to the amino acids aspartic acid and phenylalanine as well as a small amount of methanol.
These chemicals are found naturally in foods such as meats, milk, fruits and vegetables. Regardless of the source; the body uses these chemicals in exactly the same way. You most likely ingest these common chemicals in far greater quantity from your normal daily diet.
Is aspartame safe?
Aspartame's safety has been documented in more than 200 objective scientific studies. The safety of aspartame has been confirmed by the regulatory authorities in more than 100 countries, including the U.S. Food and Drug Administration, Health Canada, and the European Commission's Scientific Committee on Food, as well as by experts with the United Nations' Food and Agriculture Organization and World Health Organization.
How is aspartame used?
Aspartame is used to sweeten products such as low-calorie tabletop sweeteners, carbonated soft drinks, powdered soft drinks, puddings, gelatins, frozen desserts, yogurt, hot cocoa mixes, teas, breath mints, chewing gum and other foods, as well as some vitamin and cold preparations. To locate these products, look for the word "aspartame" on the ingredient list.
- Consumers can enjoy products sweetened with aspartame as part of a healthful diet.
- Aspartame can replace all or part of the sugar and calories in foods and beverages. However, it is important to keep in mind that children, particularly young children, need ample calories for rapid growth and development. In addition, pregnant and breastfeeding women need to consume adequate calories to nourish the fetus or infant and should consult with a physician or a registered dietitian about their nutritional needs.
Individuals with the rare genetic disease, phenylketonuria (PKU), cannot properly metabolize phenylalanine. PKU is detected at birth through a mandatory screening program, and these individuals must monitor their intake of phenylalanine from all foods, including foods containing aspartame. That's why the following statement is found on aspartame-containing products: "Phenylketonurics: contains phenylalanine."
How do products sweetened with aspartame aid weight management?
With nearly two out of three North-Americans classified as overweight or obese, taking steps to assure appropriate calorie intake is important for many people.
Because products with aspartame are lower in calories than their sugar-sweetened counterparts, using products with aspartame together with regular physical activity can help with weight management. Simply substituting a packet of tabletop sweetener with aspartame for two teaspoons of sugar three times daily-in coffee, on cereal and in ice tea, for example-adds up to a savings of about 100 calories.
In addition, a 3-year scientific study done at Harvard Medical School showed that aspartame was a valuable aid to a long-term weight management program that included diet and physical activity.
How does aspartame help people with diabetes?
Aspartame offers people with type 1 and type 2 diabetes greater variety and flexibility in budgeting their total carbohydrate intake and helps them satisfy their taste for sweets without affecting blood sugar. People with diabetes are more likely to stick with a healthful meal plan when they can include foods they enjoy. In addition, consuming products with aspartame can reduce calories, which helps people with diabetes manage their weight.
Is there any truth to the negative information about aspartame I see on the Internet or in the media?
No. Negative allegations that aspartame may be associated with numerous ailments are not based on science.
Unfortunately, urban myths about aspartame continue to be circulated over the Internet. Aspartame-sweetened products offer yet another choice for those individuals who want to limit calories and moderate sugar intake but not sacrifice great taste.
The safety of aspartame has been proven numerous times and has been backed by more than three decades of research and 200 scientific studies.
Recently, several governments and expert committees carefully evaluated the Internet allegations and found them to be false, reconfirming the safety of aspartame. Leading health authorities, such as the American Medical Association, the American Dietetic Association, and the American Diabetes Association, agree that aspartame is safe.
Links
The American
Dietetic
Association
The American Diabetes Association