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Everything You Need to Know About Aspartame, Including Facts About Nutrition, Safety, Uses, and Benefits

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Everything You Need to Know About Aspartame, Including Facts About Nutrition, Safety, Uses, and Benefits Everything You Need to Know Aspartame About Aspartame With obesity rates among Americans at an all-time high, many people may think they have to give up sweets in order to lose weight. But, there’s good news if you love sweets: Low-calorie sweeteners offer a way to reduce calories in sweet foods and beverages, which may help you lose or maintain your weight. They also offer a way for people with diabetes to decrease their carbohydrate intake. One commonly consumed low-calorie sweetener is aspartame. The following is everything you need to know about aspartame, including facts about nutrition, safety, uses, and benefits. Favorably Reviewed By: What is aspartame? How many calories are in aspartame? Aspartame is a low-calorie sweetener that provides sweetness to foods and beverages Aspartame has four calories per gram. However, because without adding significant calories. Nutrition it is 200 times sweeter than sugar, aspartame is used in and fitness experts agree that balancing the very small amounts, thus adding almost no calories to foods calories you consume with the calories you and beverages. As a result, when aspartame is substituted burn is important for health. Aspartame can for calorie-containing sweeteners, total calories in foods play a role in weight management programs and beverages are significantly reduced (and sometimes that combine sensible nutrition and physical eliminated entirely, such as in diet soda, tea, and flavored activity. seltzer water). It is important to remember that there are other sources of calories in many foods and beverages — Aspartame has been studied extensively and has been found to be safe by experts “sugar-free” does not always mean “calorie-free.” The calorie and researchers. Government agencies content of a food or beverage can be found in the Nutrition worldwide, including the U.S. Food and Drug Facts Panel located on the product label. Administration (FDA), have also reviewed the science and found aspartame to be safe for How does aspartame fit into a human consumption. healthful diet? Aspartame consists of two amino acids (the Aspartame and other low-calorie sweeteners add sweetness building blocks of protein) – phenylalanine to foods and beverages without adding significant calories. and aspartic acid. It is about 200 times Substituting aspartame for sugar or other calorie-containing sweeter than sugar, so very small amounts sweeteners, like agave nectar and honey, can help people of aspartame are needed to provide the consume fewer calories throughout the day. For example, same sweet taste. Aspartame is available as drinking just one aspartame-sweetened soft drink (look for a tabletop sweetener and in many products, “diet” versions of your favorite beverages, which often contain including a variety of beverages, dairy aspartame and/or another low-calorie sweetener) instead of products, canned fruits, desserts, confections, Aspartame a regular soft drink saves about 150 calories – see the chart makes it possible sauces and dressings. to the right for other examples of calorie savings that can be to enjoy low- achieved with aspartame-sweetened foods and beverages. calorie versions In addition to helping with weight These calorie savings can add up over time. Several studies of your favorite management, aspartame does not cause have shown that such changes can reduce daily calories and sweet-tasting foods dental cavities and may be consumed by help with weight loss and weight management. and beverages. people with diabetes. WWW.FOODINSIGHT.ORG Is aspartame The safety of aspartame is supported a link between aspartame and by government bodies and leading cancer; however, leading scientists safe to independent health groups around and regulatory agencies in the U.S. consume? the globe. Some of the many groups and internationally have found that that have made official statements the conclusions of these studies Yes. The FDA has confirming the safety of aspartame are not valid, due to significant confirmed that aspartame include the American Diabetes problems with the design and is safe for the general Association, the American Dietetic interpretation of the studies. population, including Association, and the National Cancer certain sub-populations Institute of the National Institutes of Can people who like children, people with Health (NIH). Anecdotal reports of diabetes and women who negative effects are not supported by have diabetes are pregnant or nursing. the large body of scientific evidence consume The single exception is and have not warranted any changes to individuals with a rare aspartame’s use in countries worldwide sweet foods hereditary condition called (see Aspartame’s Global Safety and beverages phenylketonuria (PKU). Recognition on the back of this People with PKU cannot brochure). containing metabolize phenylalanine, aspartame? an amino acid that is found More than 200 studies support in aspartame, as well as the safety of aspartame. Experts, Yes. Foods and beverages meat, beans, and many researchers and government bodies containing aspartame are safe other foods. Individuals with agree that people (other than individuals for people who have diabetes. PKU should avoid foods with PKU) can consume a variety of Products containing aspartame Chart compares the caloric content of food and foods and beverages sweetened with beverage products sweetened with aspartame versus containing phenylalanine, provide sweet, good-tasting options their traditional counterparts. including aspartame on a daily basis without that are low in carbohydrates, which concern. Sweetened Sweetened aspartame. are useful for people who have with Caloric with Foods and diabetes and who must monitor Product A large body of well-designed and Sweeteners Aspartame beverages their carbohydrate intake. sweetened with widely-accepted research has found (calories) (calories) no association between aspartame aspartame carry People who have diabetes should Soft Drink 12 oz. 150 0 and cancer. This conclusion has been a statement talk with a registered dietitian, re-affirmed recently by leading health Low-calorie on the label to health care professional, and/ tabletop sweetener 32 0 and food safety regulatory authorities alert people or certified diabetes educator for equivalent to 2 tsp. of sugar around the world, including the who have advice on incorporating foods and Gelatin dessert 4 oz. 80 10 European Food Safety Authority (EFSA) PKU to the beverages containing low-calorie Pudding 4 oz. 160 80 and FDA. A few isolated studies in presence of sweeteners into their diets. phenylalanine. laboratory rats and mice have alleged Cheesecake 220 158 1/16 of a cake INTERNATIONAL FOOD INFORMATION COUNCIL FOUNDATION Aspartame’s safety is supported “by leading regulatory“ and health authorities Does aspartame in more than 100 cause weight gain? countries. No. Several studies have shown that low-calorie sweeteners, such as aspartame, can actually aid in weight loss and/or weight management Is aspartame safe Can pregnant and when combined with a balanced diet and regular physical activity. for children? breastfeeding For example, a study of people women consume participating in a comprehensive Yes. There is no evidence that weight loss program found that those aspartame is harmful to children aspartame? who replaced products sweetened or other members of the general with sugar with those sweetened with population (again, except for those Yes. Foods and beverages aspartame lost weight. Aspartame with PKU). In fact, foods and containing aspartame can be part also appeared to help with long-term beverages containing aspartame of a healthful diet for pregnant and weight maintenance. can be part of a healthful meal plan breastfeeding women. Research for children when included as part has shown that aspartame has no A few small studies measuring self- of a balanced diet rich in nutrients. It adverse effects on expecting or reported hunger for a few hours in can be challenging to put together nursing mothers. For women who subjects who unknowingly consumed good-tasting, healthful meals and consumed moderate amounts of aspartame have suggested that snacks for children and adolescents foods and beverages containing low-calorie sweeteners may lead to that provide important nutrients, low-calorie sweeteners before cravings and/or weight gain. However, but not a lot of extra calories. becoming pregnant, there’s no need carefully designed studies that placed Incorporating some low-calorie, to eliminate them; however, they low-calorie sweeteners, including sugar-free foods and beverages should also be sure to consume aspartame, into the diet over a period may help improve the overall the necessary nutrients for their of weeks, without the subjects’ quality of the diet, while helping to baby’s growth during pregnancy knowledge, have repeatedly reported keep weight in check. Registered and breastfeeding as advised reduced calorie intake and body dietitians and physicians can help by their physician or health care weight. Such studies affirm that low- parents make the right choices professional. calorie sweeteners like aspartame based on the child’s individual are useful as weight loss/weight calorie and nutrition needs. management aids. WWW.FOODINSIGHT.ORG Aspartame’s Global Foods and Beverages Safety Recognition That May Contain Aspartame Aspartame was approved by the U.S. Food and More than 6,000 products marketed in more than 100 Drug Administration (FDA) in 1981 for use in countries worldwide use aspartame as a sweetener. foods,
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