Debunking the Aspartame Controversy: Separating Fact from Fiction

Recently, the topic of aspartame has once again been making headlines, stirring up debates and concerns about its safety and potential health effects. This is all surrounding the WHO (World Health Organization) adding aspartame to its list of carcinogens (cancer causing agents). As a dietitian, my goal is to provide you with evidence-based recommendations and help you navigate the sea of misinformation. So should we be ditching the sweetener, because it’s in a lot of stuff. It certainly seems so by what the media is saying.

Understanding Aspartame: The Basics

Aspartame is a low-calorie artificial sweetener commonly used as a sugar substitute in a wide range of food and beverage products. Aspartame was discovered in 1965 by James M. Schlatter. He discovered the sweetener completely by accident as part of research into antiulcer drugs. Its large-scale production began in 1981. It’s found under the brand names Nutrasweet®, Equal®, and Sugar Twin® and about 200 times sweeter than sucrose (table sugar).

The Controversy

This past July the International Agency for Research on Cancer (IARC) and Joint FAO/WHO Expert Committee on Food Additives (JECFA) announced it will be classifying aspartame as a possible carcinogen to humans, sounds scary right? The news jumped all over that one. Suddenly aspartame is going to kill you. Let’s look past the headlines and go right to the facts.

~The IARC has classified hundreds of what they call agents (or things) and grouped them accordingly based on research. Aspartame has received the second-lowest hazard classification of 2B, along with cell phones, pickled vegetables, and aloe vera. Honestly, I didn’t even know pickled vegetables and aloe vera had hazard classifications. Oops. So, obviously, it’s not as bad as it could be. For reference, group 1 is considered carcinogenic to humans and contains 127 agents. Things like processed meats, tobacco, radium, and alcoholic beverages are also in this group. Group 2A is probably carcinogenic to humans, and contains 95 agents like red meat, very hot beverages, and night shift work. Group 2B, like I said above, is possibly carcinogenic to humans. This means that there is LIMITED evidence in humans and LESS THAN SUFFICIENT EVIDENCE in ANIMALS that the ingredient causes cancer. Basically it’s saying there *might be a link to cancer, but we don’t really know, nor is there evidence that proves it.

~Numerous rigorous studies have been conducted already to assess the safety of aspartame consumption. One of the most comprehensive reviews was carried out by the European Food Safety Authority (EFSA) in 2013. The EFSA reviewed all available evidence and concluded that the current acceptable daily intake (ADI) of aspartame, which is set at 40 milligrams per kilogram of body weight, is safe for the general population. For reference, a 150 pound adult would have to consume 77 packets of aspartame per day to reach that limit.

~American Cancer Society, after analyzing various studies, has stated that there is no conclusive evidence linking aspartame consumption to an increased risk of cancer. The same goes for claims related to neurological disorders – no well-designed studies have provided substantial evidence to support these concerns.

~The FDA released a statement in regards to their stance. “…[T]he FDA has reviewed more than 100 studies designed to identify possible toxic effects, including studies that assess effects on the reproductive and nervous systems, carcinogenicity, and metabolism.” “The FDA disagrees with IARC’s conclusion that these studies support classifying aspartame as a possible carcinogen to humans.” Per the FDA, their limit for safe aspartame consumption has been set at 75 packets of aspartame a day.

Final Thoughts

In the realm of nutrition and health, it’s essential to rely on evidence-based research rather than succumb to sensationalized news headlines. The extensive studies conducted by authoritative bodies like the EFSA and the American Cancer Society provide valuable insights into the safety of aspartame consumption. Personally, I would be a little more concerned about putting on sunscreen and cutting back on processed meats (both are in group 1) than a little aspartame in my foods. Aspartame is not as dangerous as the media is making it out to be. Remember this the next time you see a headline saying something is “toxic” or “killing you” and dig a little deeper before you make your conclusion. It might not be as bad as you think.

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition. For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook. Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.

References:

Czarnecka K, Pilarz A, Rogut A, Maj P, Szymańska J, Olejnik Ł, Szymański P. Aspartame-True or False? Narrative Review of Safety Analysis of General Use in Products. Nutrients. 2021 Jun 7;13(6):1957.
Elio Riboli, Frederick A Beland, Dirk W Lachenmeier, M Matilde Marques, David H Phillips, Eva Schernhammer, et al. Carcinogenicity of aspartame, methyleugenol, and isoeugenol. The Lancet Oncology. 2023 July 13; 24(8), 848-850.
International Agency for Research on Cancer. (2023). IARC Monographs evaluation of the carcinogenicity of aspartame, methyleugenol, and isoeugenol. Retrieved from https://monographs.iarc.who.int/news-events/iarc-monographs-evaluation-of-the-carcinogenicity-of-aspartame-methyleugenol-and-isoeugenol/
European Food Safety Authority. (2013). Scientific Opinion on the re-evaluation of aspartame (E 951) as a food additive. EFSA Journal, 11(12), 3496.
American Cancer Society. (2021). Aspartame. Retrieved from https://www.cancer.org/cancer/cancer-causes/aspartame.html
Food and Drug Administration (2023). Aspartame and Other Sweeteners in Food. Retrieved from https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food