Aspartame, a widely used artificial sweetener, recently faced scrutiny when the World Health Organization’s International Agency for Research on Cancer declared it a “possible carcinogen.” This has led many to wonder: what food products actually contain aspartame? While another WHO group maintained its safe daily intake level, the news has understandably sparked concern. This guide provides a detailed overview of foods and beverages that commonly include aspartame.
Aspartame is significantly sweeter than sugar and is found in over 5,000 different food and drink items. The FDA first approved its use in 1974 as a tabletop sweetener and as an ingredient in various products, ranging from chewing gum to dairy items.
Common Food and Drinks with Aspartame:
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Tabletop Sweeteners: Many popular tabletop sweeteners rely on aspartame for their sweetness. Common brands include NutraSweet, Equal, and Sugar Twin. These are often used as sugar substitutes in coffee, tea, and other beverages.
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Beverages and Drink Mixes: A wide range of diet and sugar-free beverages utilize aspartame to provide sweetness without the calories of sugar. Examples include Diet Coke, Coke Zero, Diet Snapple, Fanta Zero, Sprite Zero, Crystal Light, and Wyler’s Light. These drinks are popular among individuals looking to reduce their sugar intake.
Diet Coke bottle being tested for quality control at a Coca-Cola plant, emphasizing the presence of aspartame in diet beverages. -
Sugar-Free Gum: Many chewing gums advertise themselves as sugar-free, and often contain aspartame. Popular brands like Trident, Extra, Wrigley’s, and Mentos gum are examples of this.
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Gelatin-Based Products: Sugar-free gelatin desserts often contain aspartame. Common examples are sugar-free Jell-O and Royal Gelatin.
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Syrups: Some sugar-free syrups use aspartame as a sweetener. This includes products like Mrs. Butterworth’s Sugar Free Syrup and Log Cabin Sugar Free Syrup.
What Experts Say About Aspartame Consumption
Despite the WHO’s classification, the FDA has stated it “disagrees with IARC’s conclusion.” The agency maintains that “FDA scientists do not have safety concerns when aspartame is used under the approved conditions.”
Barry Popkin, a professor of nutrition at the University of North Carolina Gillings School of Global Public Health, suggests moderation. “Consume moderate levels and you’re OK,” he advises regarding the WHO decision.
Understanding the Cancer Risk and Aspartame
The WHO placed aspartame in the “possible carcinogen” category, alongside substances like aloe vera and pickled vegetables. Past research on aspartame and cancer has been largely inconclusive. Some studies, like a 2020 study, showed an increased incidence of leukemia and lymphoma in mice consuming high doses of aspartame. However, these doses were significantly higher than what humans would typically consume.
Other studies from the 1980s found no link between aspartame and brain tumors or bladder cancer in rats. A 2022 study in France did find a slightly higher risk of cancer in individuals consuming large amounts of artificial sweeteners.
Other Potential Health Risks of Artificial Sweeteners
It’s worth noting that artificial sweeteners, including aspartame, have been linked to other potential health risks. Research suggests a possible connection to heart disease, high blood pressure, diabetes, and obesity.
Dariush Mozaffarian, a professor of nutrition at Tufts University, suggests that while artificial sweeteners might be better than high amounts of added sugar, they shouldn’t be considered entirely safe. “I would avoid them as much as possible,” he advises.
Another study indicated that people who consumed aspartame were at increased risk of stroke, and replacing added sugar with artificial sweeteners didn’t lower the risk of heart disease. Furthermore, research has found that artificial sweeteners can alter gut microbes.
Conclusion:
Aspartame is present in a wide variety of food products, primarily those marketed as “diet” or “sugar-free.” While regulatory bodies like the FDA maintain its safety under approved conditions, and experts advise moderation, consumers should be aware of its presence in their food. A balanced, natural diet with naturally sweet foods remains the most consistently recommended approach for long-term health.
