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Are you a Diet Coke fan? Or simply looking for a healthy alternative to sugar in your drinks? Then, chances are, you have heard of aspartame, an artificial sweetener that is 20 times sweeter than sucrose. Touted as the weight-loss-friendly sugar alternative, and added to diet sodas and sugar-free sweets, aspartame has been around for almost 40 years.
However, as aspartame gains popularity, there’s also controversy surrounding it, with people questioning its actual health benefits. So, to put the debate at rest, OnlyMyHealth talked to Preeti Pande (Registered Dietitian), Senior Dietitian, Apollomedics Hospital, Lucknow, on the merits and demerits of aspartame.
Is Aspartame Good to Consume Every Day or Long Term?
Approved by the FDA (The Food and Drug Administration) and FSSAI (Food Safety and Standards Authority of India), Aspartame is an artificial sweetener that works well as a substitute for sugar (simple carbohydrate). However, it is also to be noted that high amounts of aspartame can be dangerous too. According to the National Library of Medicine study, APM (Aspartame) was found to decrease brain dopamine, increase oxidative stress, and decrease memory function after APM use.
“Long-term use of aspartame may increase the risk of neurodegenerative disorders, including Alzheimer's, multiple sclerosis, Parkinson's disease, and brain tumours. Long-term aspartame use may adversely affect the sciatic nerve as well. There has also been research that links long-term use of aspartame with a higher risk of strokes, hypertension, and dyslipidemia,” explained Pande.
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Does Aspartame Affect Gut Health or Metabolism?
A 2024 study suggests that long-term consumption does not cause adverse metabolic effects. In contrast, the Journal of Diabetes and its Complications reviews suggest there may be a link between aspartame and metabolic conditions such as Type 2 Diabetes mellitus.
Pande explained, “Randomised control trials in humans show neutral or beneficial effects on weight and insulin when replacing sugar. Hence, there is no strong evidence that aspartame harms metabolism or gut health in humans. Unlike sucralose or saccharin, aspartame is fully digested in the small intestine not reaching colon therefore direct effects on gut microbiata are minimal as direct interaction with gut microbiota is minimal. As per studies, aspartame does not alter short-chain fatty acid production either.”
Can Aspartame Trigger Cravings or Lead to Weight Gain?-1752057463836.jpg)
As per Pande’s expertise, “Aspartame might disrupt appetite regulation and lead to weight gain, as consuming sweeteners without accompanying energy could confuse the body's natural ability to regulate hunger and satiety, potentially resulting in increased cravings or compensatory overeating later.”
However, research from 12-week randomised clinical trials by Peters in 2016 found that overweight participants who consumed beverages with aspartame lost significantly more weight than those who had water with no reported increase in appetite. Overall, clinical trial evidence strongly suggests that aspartame does not trigger cravings or promote weight gain and can be a helpful tool for calorie control when used appropriately.
Is Aspartame Risky for Pregnant Women and Children?
In India, FSSAI permits aspartame as a safe artificial sweetener when consumed within the acceptable daily intake of 40 mg per kg body weight. It is considered safe for both children and pregnant females under the limit.
Pande advised, “Regular intake of aspartame should be limited as it may reach the acceptable daily intake faster in children. And for pregnant females, it is advised to use aspartame moderately and to avoid excessive intake. However, excess aspartame may lead to over-dependence on sweet taste, possibly affecting long-term dietary habits.”
Some observational studies suggest a potential association between aspartame in pregnancy and higher BMI in infants. Women with phenylketonuria must completely avoid aspartame due to the risk of fetal brain damage from excess phenylalanine.
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What is Better: Stevia, Sucralose or Aspartame?
Aspartame, sucralose and stevia are all low or zero-calorie sweeteners approved by major food safety authorities like the FSSAI and the FDA.
While all are used as sugar alternatives for better health and weight loss, all these substitutes have different properties, making them suitable for use. Expert dietician Pande suggests:
- Aspartame is an artificial sweetener composed of amino acids and phenylalanine, which gets fully metabolised in the small intestine and is generally considered safe if taken within safe limits (40 mg per kg per day). It is not heat-stable, making it unsuitable for cooking.
- Sucralose, also an artificial sweetener derived from sugar, is heat stable, making it suitable for baking, but it may also alter gut microbiota if taken in high doses.
- Stevia, in contrast, is a natural plant-based sweetener, is heat stable and does not affect blood glucose levels or insulin, making it suitable for diabetics.
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Conclusion: Safe Within Limits
Aspartame isn’t toxic in small amounts, but it’s not a healthy food option either. While it offers a calorie-free way to satisfy your sweet tooth, its potential effects on metabolism, gut health, and eating behaviour make it worth reconsidering, especially for daily use. The best approach? Treat aspartame as an occasional alternative, not a staple. When in doubt, opt for naturally sweet whole foods and check product labels to stay informed.