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14 Neotame And Aspartame Artificial Sweeteners Side Effects That You Should Be Aware Of!
14 Neotame And Aspartame Artificial Sweeteners Side Effects That You Should Be Aware Of!
Health
Published on: 16-May-2024
10 min read
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14 Neotame And Aspartame Artificial Sweeteners Side Effects That You Should Be Aware Of!
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Neotame and aspartame are two widely used artificial sweeteners that substitute sugar in various food and beverage products. Both are chemically similar, with neotame being a derivative of aspartame. They are known for their high sweetness intensity compared to sugar, allowing for lower usage in food products to achieve the desired sweetness. This makes them popular in low-calorie and diet products. While the FDA and other regulatory agencies have deemed both sweeteners safe for consumption at approved levels, research continues to examine their potential side effects and long-term health impacts.
The aspartame side effects have been a topic of concern for decades. Some individuals report headaches, dizziness, and digestive issues after consuming aspartame-containing products. More severe, albeit rare, reactions include allergic reactions and neurological symptoms. Similarly, neotame side effects, despite being newer and considered to have a better safety profile than aspartame, are not free from scrutiny. There are claims of similar artificial sweetener side effects, though they are less documented in scientific literature.
Thus, to fully understand the importance of taking precautions and considerations, explore the significant artificial sweetener side effects in this blog not to ignore!
Table Of Contents
1. Are Artificial Sweeteners Safe?
2. 7 Neotame Side Effects
3. 7 Aspartame Side Effects
4. What Foods Use Neotame?
5. What Foods Use Aspartame?
6. Dietitian’s Recommendation
7. The Final Say
8. FAQs
9. References
Are Artificial Sweeteners Safe?
Before getting into artificial sweetener side effects, it's important to understand what sweets are and what they do. Artificial sweeteners are synthetic substances created to mimic the taste of sugar but without the associated calories. They are commonly used in diet beverages, sugar-free desserts, and low-calorie snacks to stop sugar cravings. Among the most widely recognised artificial sweeteners are aspartame, sucralose, saccharin, and stevia. These sweeteners are particularly appealing because they offer the sweetness of sugar without the caloric content, making them popular choices for individuals looking to manage their weight or blood sugar levels.
The primary allure of artificial sweeteners lies in their ability to provide sweetness without the guilt associated with sugar consumption. They present a seemingly ideal solution for those aiming to control their daily caloric intake or maintain stable blood sugar levels. By substituting sugar with these sweeteners, people can indulge in sweet foods and drinks without worrying about excess calories or significant blood sugar spikes.
However, the reality may be more complex than it appears. While artificial sweeteners can offer certain health benefits, they may also come with side effects that could harm health over the long term. It is important to weigh these benefits against possible risks to make informed dietary choices.
7 Neotame Side Effects
Neotame is a recently found and approved artificial sweetener by the US Food and Drug Administration (FDA) in 2002. It is marketed as a zero-calorie sweetener that does not affect your blood sugar levels, making it effective in reducing caloric intake or managing diabetes. Despite its benefits, concerns about its safety and potential side effects persist, particularly regarding its long-term impact on health.
Let’s understand concerning neotame side effects:
1. Metabolic Effects
Although neotame contains no calories, it has been linked to metabolic disorders. Some studies suggest that regular consumption of neotame may disrupt the body's ability to regulate appetite and calorie intake, potentially leading to weight gain and metabolic dysfunction over time. This is due to neotame's high sweetness intensity, which can alter taste perception and appetite control mechanisms.
2. Impact On Gut Microbiota
Neotame, like other artificial sweeteners, can affect the composition and function of gut microbiota. These alterations in gut bacteria can have broader implications for overall health and metabolic function. Changes in the gut microbiota compounds have been associated with various health issues, including obesity, insulin resistance, and inflammation, indicating that neotame's impact on gut health could contribute to these conditions.
3. Neurological Effects
Neotame contains phenylalanine, an amino acid that can cross the blood-brain barrier. This particularly concerns individuals with Phenylketonuria (PKU), a rare genetic disorder that impairs phenylalanine metabolism. Elevated levels of phenylalanine in the brain can cause neurological symptoms such as seizures, cognitive impairments, and behavioural problems. Even in individuals without PKU, there are concerns about the potential neurological effects of phenylalanine from neotame.
4. Allergic Reactions
Phenylalanine, present in neotame, can trigger allergic reactions in some individuals, especially those with PKU. Symptoms of a phenylalanine allergy may include rash, itching, swelling, difficulty breathing, and abdominal discomfort. People with a known sensitivity to phenylalanine should avoid neotame-containing products to prevent allergic reactions.
5. Potential Long-Term Health Risks
Despite FDA approval, the long-term health effects of neotame consumption remain a topic of concern like the role of nutrition in chronic disease management. Also, there’s a link between neotame and various health issues, including cancer and developmental problems. However, more comprehensive research is needed to understand the potential long-term risks of neotame in humans fully.
6. Digestive Disturbances
Like other artificial sweeteners, neotame can cause digestive issues in some individuals. Reported symptoms include bloating, gas, diarrhoea, and abdominal pain. These gastrointestinal disturbances are thought to arise from the fermentation of undigested neotame by gut bacteria, producing excess gas and stomach upset.
7. Potential For Addictive Behavior
The intense sweetness of neotame can affect taste preferences over time, potentially leading to an increased craving for sweet foods and beverages. This can foster unhealthy eating habits, where individuals rely heavily on neotame-containing products to satisfy their sweet cravings, potentially creating a difficult-to-break cycle of consumption.
7 Aspartame Side Effects
Aspartame is being used as one of the most demanded artificial sweeteners globally. Known for being approximately 200 times sweeter than sucrose (table sugar), it is a low-calorie alternative commonly found in sugar-free and weight-loss products. Despite its extensive use and FDA approval, aspartame's safety and potential side effects remain controversial. Here is an in-depth look at the artificial sweetener side effects, associated with aspartame:
1. Neurological Effects
Aspartame is composed of phenylalanine, aspartic acid, and methanol. Upon consumption, it is metabolised into these components, with methanol further breaking down into formaldehyde, a known neurotoxin. Although the methanol levels resulting from aspartame consumption are generally considered safe, some individuals may be more sensitive to its effects. Concerns have been raised that aspartame may trigger neurological symptoms such as headaches, dizziness, migraines, and mood swings, particularly in susceptible individuals.
2. Phenylalanine Sensitivity
Individuals with phenylketonuria (PKU), a rare genetic disorder, cannot metabolise phenylalanine, a component of aspartame. High phenylalanine levels can accumulate in the blood and brain, leading to neurological symptoms and cognitive impairments. People with PKU need to carefully monitor their phenylalanine intake and avoid products containing aspartame to prevent adverse health effects.
3. Metabolic Effects
Despite being marketed as a low-calorie alternative, some studies suggest that aspartame may not promote weight loss or improved health. Artificial sweeteners like aspartame can interfere with the body’s ability to regulate appetite and calorie intake, potentially increasing cravings for sweet foods and leading to higher overall calorie consumption. Over time, this can result in weight gain and metabolic issues.
4. Potential Carcinogenicity
The potential carcinogenicity of aspartame has been a subject of debate for many years. Some studies have suggested a possible link between consuming aspartame and certain cancer types, including leukaemia, lymphoma, and brain tumours. However, the evidence is inconclusive, and most human studies have not found a definitive association between aspartame intake and increased cancer risk.
5. Digestive Disturbances
Aspartame can cause digestive discomfort in some individuals. Reported symptoms include bloating, gas, diarrhoea, and abdominal pain. These gastrointestinal issues are thought to arise from the fermentation of undigested aspartame by gut bacteria, which produces excess gas and upsets the stomach.
6. Potential For Addictive Behavior
The intense sweetness of aspartame can become unsatisfactory over time, potentially leading consumers to prefer sugary foods and beverages. This can foster unhealthy eating habits, where individuals rely heavily on aspartame-containing products to satisfy their sweet cravings, creating a difficult-to-break cycle of consumption.
7. Mood and Behavior Changes
There are anecdotal reports and limited research suggesting that aspartame consumption may be linked to mood and behavioural changes in some individuals. These changes can include irritability, anxiety, and depression. However, more research is needed to establish a clear relationship between aspartame intake and these mood and behaviour alterations.
What Foods Use Neotame?
While neotame is not as widely used as other artificial sweeteners like aspartame and sucralose, it can still be found in a range of products, including:
Category | Examples of Foods Using Neotame | Reasons For Using It |
Diet Soft Drinks | Diet sodas and soft drinks | Neotame is frequently used in diet sodas and other soft drinks to provide sweetness without the calories associated with sugar. This allows manufacturers to produce low or no-calorie versions of popular beverages while maintaining a similar taste. |
Sugar-Free Desserts | Sugar-free puddings, gelatin desserts, and ice creams | These desserts use neotame to provide sweetness without adding extra calories from sugar, appealing to consumers looking to reduce their sugar intake while still satisfying their sweet cravings. |
Low-Calorie Snacks | Sugar-free candies, chewing gums, and snack bars | Neotame is included in various low-calorie snacks to offer sweetness without the added sugars typically found in these products, catering to those aiming to manage their calorie consumption. |
Condiments and Sauces | Sugar-free ketchup, barbecue sauce, and salad dressings | Some condiments and sauces incorporate neotame to deliver sweetness without added sugar, enabling consumers to enjoy these products while reducing their sugar intake. |
Baked Goods | Sugar-free or reduced-sugar cookies, cakes, and muffins | Baked goods like cookies, cakes, and muffins may contain neotame to lower sugar content while maintaining sweetness, appealing to individuals who wish to reduce carbohydrate intake or control blood sugar levels. |
Powdered Drink Mixes | Powdered fruit-flavoured drink mixes, powdered mixes for bottled water, and sports drink powders | Neotame is commonly used in powdered drink mixes to provide an easy, low-calorie way to enjoy flavoured beverages without the sugar content found in traditional mixed drinks. |
Medications and Supplements | Chewable tablets, liquid medications, and oral nutritional supplements | In the pharmaceutical and nutritional supplement industries, neotame is used to mask unpleasant tastes or enhance the palatability of products such as chewable tablets, liquid medications, and oral powders, making them more acceptable to consumers. |
What Foods Use Aspartame?
Note these examples of foods which include a portion of aspartame:
Category | Examples of Foods Using Aspartame | Reasons For Using It |
Diet Soft Drinks | Diet sodas and soft drinks | Aspartame is a common ingredient in diet sodas and other soft drinks. It provides sweetness without the calories associated with sugar, allowing consumers to enjoy a variety of low or no-calorie beverage options. |
Sugar-Free Desserts | Sugar-free puddings, gelatine desserts, and yogurts | Aspartame is often used in sugar-free products to offer sweetness without the added sugar typically found in these foods. This makes them suitable for people looking to reduce their sugar intake. |
Chewing Gum | Sugar-free gums | Many gum brands use aspartame as a sweetener to provide long-lasting sweetness without added calories. Sugar-free gums frequently contain aspartame as a primary ingredient. |
Sugar-Free Candies | Sugar-free candies and mints | Aspartame is commonly used in sugar-free candies and mints to provide sweetness without the added sugar in traditional candies. This makes them appealing to those who wish to satisfy their sweet cravings while reducing sugar intake. |
Powdered Drink Mixes | Fruit-flavoured powdered drink mixes, powdered mixes for bottled water, and sports drink powders | Aspartame is often found in powdered drink mixes, offering a convenient way to enjoy flavoured beverages without traditional drinks' calories or sugar content. |
Yoghurts and Dairy Alternatives | Sugar-free or reduced-sugar yoghurts, yoghurt cups, and dairy-free alternatives | Some yoghurts and dairy alternatives use aspartame as a sweetener to provide a sweet taste without the added sugar typically found in these products, making them suitable for reducing sugar intake. |
Breakfast Cereals | Low-sugar or sugar-free breakfast cereals | Aspartame can be used in some breakfast cereals, especially those marketed as low-sugar or health-conscious options. These cereals allow consumers to enjoy a sweet breakfast without the high sugar content in cereals. |
Baked Goods | Sugar-free or reduced-sugar cookies, cakes, muffins, and pastries | Some baked goods, including cookies, cakes, muffins, and pastries, use aspartame to reduce sugar content while maintaining sweetness. These products are designed for individuals looking to reduce carbohydrate intake or manage blood sugar levels. |
Dietitian’s Recommendation
As a dietitian, I warn against excessive sweetener consumption due to its consequences. Eating a healthy and nutritious diet is important to prevent metabolic syndrome, digestive upset, and possibly long-term health risks. Natural sweeteners like stevia or banana fruit may be better alternatives, but always consult a doctor for personalised guidance.
Dt. Akshata Gandevikar
The Final Say
While artificial sweeteners offer delicious sugars without calories, the truth is more complex. Current research suggests these options may come with a variety of side effects, from metabolic disturbances to digestive upset to possible long-term health risks. As consumers, it is important to pay attention to sweets, use them carefully, and know their health benefits. We can strive to balance health and wellness in our foods through health awareness and decision-making.
FAQs
1. What does neotame do to the body?
Neotame is an artificial sweetener that provides sweetness without adding calories. It is metabolised in the body, breaking down into methanol and other components, but in amounts considered safe by regulatory agencies. Some studies suggest that neotame might interfere with appetite regulation and metabolic processes, potentially affecting weight and health over time.
2. What is the daily limit of neotame?
The FDA's Acceptable Daily Intake (ADI) for neotame is 0.3 milligrams per kilogram of body weight. This means that adults weighing 70 kilograms (about 154 pounds) can safely consume up to 21 milligrams of neotame daily without adverse health effects.
3. What are the negative effects of saccharin?
Saccharin, another artificial sweetener, has been associated with various potential side effects, including:
Allergic reactions: Some individuals may experience rashes, itching, or swelling.
Digestive issues: High consumption can lead to symptoms like bloating, gas, and diarrhoea.
Potential carcinogenic concerns: Although past studies suggested a link between saccharin and lab animals bladder cancer, subsequent research has deemed it safe for human consumption within established limits.
4. What are the best sugar substitutes?
The best sugar substitutes depend on individual preferences and health goals. Commonly recommended options include:
Stevia: A natural sweetener of the leaves of the Stevia plant, known for its zero-calorie content and the blood sugar levels minimal impact.
Erythritol: A sugar alcohol that provides sweetness with fewer calories and a very low glycemic index, making it suitable for diabetics and low-carb diets.
Monk Fruit Extract: A natural sweetener extracted from monk fruit, offering zero calories and a high sweetness level without affecting blood sugar.
Xylitol: Another sugar alcohol, often used in dental products, as it may help reduce the risk of tooth decay while providing sweetness with fewer calories than sugar.
References
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