Aspartame and Cancer: What You Need to Know
Aspartame is a popular artificial sweetener that is found in many products, such as diet sodas, sugar-free gum, low-calorie desserts, and more. It is often used as a substitute for sugar because it has fewer calories and does not affect blood sugar levels. However, some people are concerned about the possible health risks of aspartame, especially its potential link to cancer.
What is the evidence for aspartame and cancer?
The World Health Organization’s (WHO) cancer research group, the International Agency for Research on Cancer (IARC), recently classified aspartame as possibly carcinogenic to humans¹. This means that there is some evidence that aspartame may cause cancer in humans, but that the evidence is far from conclusive.
The IARC based its decision on the results of some animal studies and one human study that suggested aspartame might increase the risk of some blood-related cancers (leukemias and lymphomas). However, these studies had some limitations, such as small sample sizes, inconsistent findings, and exposure levels that were much higher than what people normally consume.
The IARC also acknowledged that other studies did not find any association between aspartame and cancer, and that the biological mechanisms by which aspartame could cause cancer are unclear. Therefore, the IARC stressed that its classification does not mean that aspartame causes cancer, but rather that more research is needed to clarify the issue.
What do other health authorities say about aspartame and cancer?
Other health authorities, such as the US Food and Drug Administration (FDA), the European Food Safety Authority (EFSA), and the WHO’s food safety group, have reviewed the safety of aspartame and concluded that it is safe for human consumption within certain limits²³⁴.
These authorities have set an acceptable daily intake (ADI) for aspartame, which is the amount that a person can safely consume every day without any adverse effects. The ADI for aspartame is 40 milligrams per kilogram of body weight per day, or 40 milligrams per every 2.2 pounds a person weighs⁴. This means that an average adult weighing 150 pounds can safely consume about 2,700 milligrams of aspartame per day, which is equivalent to about 18 cans of diet soda or 97 packets of Equal.
These authorities have also evaluated the evidence for aspartame and cancer and found it to be insufficient or inconsistent to establish a causal relationship. They have stated that there is no need to change the current guidelines or recommendations for aspartame consumption based on the available data.
What are the benefits and drawbacks of using aspartame?
Aspartame can offer some benefits for people who want to reduce their sugar intake or manage their weight or diabetes. Aspartame has no calories and does not affect blood sugar levels, unlike sugar. It can also help prevent tooth decay by reducing the amount of plaque-forming bacteria in the mouth.
However, aspartame may also have some drawbacks for some people. Some people may experience allergic reactions or sensitivity to aspartame, such as headaches, dizziness, nausea, or mood changes. Some people may also prefer the taste of natural sweeteners over artificial ones. Moreover, some studies have suggested that artificial sweeteners may have negative effects on appetite regulation, gut microbiota, and metabolic health, although these effects are not well understood or confirmed.
How can you make informed choices about using aspartame?
If you choose to use aspartame or other artificial sweeteners, you should follow these tips:
- Check the labels of the products you buy and consume to see if they contain aspartame or other sweeteners. Be aware that some products may contain more than one type of sweetener.
- Stay within the ADI for aspartame and other sweeteners. Remember that the ADI is not a recommended amount, but a maximum amount that is considered safe. You do not need to consume any artificial sweeteners if you do not want to.
- Balance your intake of artificial sweeteners with natural sources of sweetness, such as fruits, honey, maple syrup, etc. These sources also provide other nutrients and antioxidants that are beneficial for your health.
- Drink plenty of water and limit your intake of sugary or artificially sweetened beverages. Water is essential for hydration and flushing out toxins from your body.
- Consult your doctor before using artificial sweeteners if you have any medical conditions or concerns, such as diabetes, phenylketonuria, or pregnancy. Your doctor can advise you on the best options for your health and well-being.
Conclusion
Aspartame is a widely used artificial sweetener that has been controversial for its possible link to cancer. The WHO’s cancer research group has classified it as possibly carcinogenic to humans, but other health authorities have deemed it safe for human consumption within certain limits. The evidence for aspartame and cancer is not conclusive and more research is needed to clarify the issue.
Aspartame can offer some benefits for people who want to reduce their sugar intake or manage their weight or diabetes, but it may also have some drawbacks for some people. You should always check the labels of the products you use and consume, stay within the ADI for aspartame and other sweeteners, balance your intake of artificial and natural sources of sweetness, drink plenty of water, and consult your doctor before using artificial sweeteners if you have any medical conditions or concerns.
Source: Conversation with Bing, 7/16/2023
(1) Does Aspartame Cause Cancer?. https://www.cancer.org/cancer/cancer-causes/aspartame.html.
(2) Aspartame, cancer and other health risks: What you need to know. https://www.cnn.com/2023/07/13/health/aspartame-sweetener-explained-wellness/index.html.
(3) Aspartame and cancer risk: What to know and how much is safe – NBC News. https://www.nbcnews.com/health/health-news/cancer-aspartame-who-report-artificial-sweetener-rcna93061.
(4) Soda sweetener aspartame now listed as possible cancer cause. But it’s still considered safe. https://www.ksby.com/news/world-news/soda-sweetener-aspartame-now-listed-as-possible-cancer-cause-but-its-still-considered-safe.
(5) WHO declares widely used sweetener aspartame a possible cancer … – CNN. https://www.cnn.com/2023/07/13/health/aspartame-who-possible-cancer-cause/index.html.
