01
Aug
The Science of Sweeteners
Reading time - 9 mins
Artificial sweeteners and their effect on healthy populations as a result of over-consumption is currently one of the hotter topics in the industry so I think it's only fair that we discuss it. As it stands now the most popular artificial sweeteners on the market are:
- Aspartame
- Sucralose
- Acesulphame Potassium (ASK)
Of which the current proposed health implications include but are not limited to:
- Increased risk of cancer
- Increased risk of liver disease
- Increased risk of tumour growth
- Increased effect on insulin leading to increased fat gain
- Decreased brain function
- Mood inhibition
- Increased gut dysbiosis (poor gut health)
Damn that's scary!
No wonder people are scared with all of these proposed implications being sprouted over the internet by poorly read and under-versed 'gurus' claiming that artificial sweeteners are to blame for obesity, poor health and altered moods. It still baffles me that an industry focused on enhancing national health still attempts to do so through the means of fear mongering and even worse, fear mongering without clinical research to even remotely substantiate their claims as there is currently no conclusive data showing negative health implications in those with high consumption of artificial sweeteners (1).
Sweeteners are not the enemy, but nor are they the saviour either. They are simply just another tool in the dietary shed we can or cannot utilise to suit personal preference for dietary intake.
Instead of fearing sweeteners, educate yourself on them and make up your own mind.
So...how much is too much?
Well let's have a look at this table from Lyle McDonald, which outlines the recommended Adequate Daily Intake (ADI) of Artificial sweeteners in America and their relative dose in food derivatives.
| Sweetener | Daily Safe Maximum | Daily Amount 75kg | #12oz Cans Soda / Day | Packets Sweetener |
|---|---|---|---|---|
| Aspartame | 50 mg/kg | 3500 mg/day | 17 (avg: 185 mg/can) | 175 packets per day |
| Sucralose | 5 mg/kg | 875 mg/kg | 5 (avg: 60 mg/can) | 31 packets per day |
| Saccharin | 5 mg/kg | 875 mg/kg | 4-35* (avg: 7-140 mg/can) | 28 packets per day |
| Acesulfame-K | 15 mg/kg | 1050 mg/kg | 25 (avg: 40 mg/can | 20 packets per day |
| Stevia | 0-4 mg/kg | 300mg | Don't really exist | 20 packets per day |
Current ADI of artificial sweeteners in America
Note: 12oz is the equivalent of 355ml so a standardised can in Australia.
Now some may look at this and recognise that it is quite possible for you to consume some of these amounts. Scarily there are individuals who do consume 17 cans of diet coke (aspartame) a day, of which going off this table you may assume there is an inherent risk for adverse effects, however, it's important to first understand what ADI actually is.
In a nutshell the ADI listed on food and nutritional panels is 100 fold less than the upper limit of safety. Meaning, they find the level of intake a product can be consumed to a maximum without causing adverse health effects and then divide that by 100 to give an ADI. To put this into context, in a systematic review by Magnuson et al (2007), rats consuming 4000mg per kg per day showed no adverse effects.
Remember the ADI for Aspartame in America is 50mg/kg and in Australia, it is 40mg/kg.
Despite this, we still have people claiming that there are undeniable adverse health effects, however, the only viable information found to support this are from self-reported diagnoses. As it stands today, there are claims that up to 75% of FDA recognised adverse reactions via symptomatic responses to food consumption (such as headaches), come from Aspartame. However it is extremely important to recognise that this information is self-reported data by the user, not taking into consideration the consumption of a food in the context of their diet and nor is it researched at all from the FDA but instead taken at face value.
Essentially meaning there is no validity to the claims whatsoever.
Currently, it is suggested that there is no clinical data to suggest that artificial sweeteners, such as aspartame cause any adverse effects on mood, cognitive function or memory retention in both adults and children (3,4), although as always more research is encouraged. One consideration that has most recently been brought to the forefront, however, is the proposed effects that sweeteners may potentially show adverse effects on the gut microbiota, leading to ill gut health and poor digestion (5), however like the research on other health markers further research is needed to further solidify the claims made
Final Notes
As always it is important to acknowledge context when discussing any dietary interventions, as without context we do not have the ability to evaluate a claim appropriately. While AS currently pose no health benefits, this does not directly mean they then pose health concerns either. The use of AS in a diet have their place when considering the benefits of satiety, psychological enjoyment and allowing more calories to come from food when comparing them to a calorie based sweet drink, but they are by no means the fuel of all evil.
May I remind you once more, there is currently no conclusive data in the research showing any carcinogenic cause and effect from the consumption of AS and the current recommendations for daily intake are 100x less than the highest safety point achieved in research.
To wrap it up, enjoy your drinks with AS in them without guilt, just don’t abuse them.
Mishra, A. et al. (2015). Systematic review of the relationship between artificial sweetener consumption and cancer in humans: analysis of 599 741 participants. Internation Journal of Clinical Practice. 69(12). Pp 1418-1426.
Magnuson, B.A., et al. (2007). Aspartame: a safety evaluation based on the current use levels, regulations and toxicological and epidemiological studies. Critical Reviews in Toxicology. 37(8). Pp 629-727.
Brown, R.J., et al. (2010). Artificial Sweeteners: A systematic review of metabolic effects in youth. International Journal of Pediatric Obesity. 5(4). Pp 305-312.
Sylvetsky, A., et al. (2011). Artificial sweetener use among children: epidemiology, recommendations, metabolic outcomes and future directions. Pediatric Clinics of North America. 58(6). Pp 1467-1480.
Spencer, M., et al. (2016). Artificial sweeteners: a systematic review and primer for gastroenterologists. Journal of Neurogastroenterology and motility. 22(2). Pp 168-180.
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