The WHO (World Health Organization) added aspartame to its list of potential carcinogens in 2023. This controversial topic has become very topical again thanks to this step and has sparked further debates about the harmfulness of artificial sweeteners, around which, even after decades of their use , justified questions regarding their safety still arise. 1
We usually reach for artificial sweeteners when we are trying to limit our sugar intake but don't want to give up the sweet taste . We often choose light, sugar-free, or diet versions of products, which are in most cases full of these chemical compounds.
The following article summarizes the current knowledge about artificial sweeteners and their potential harm. It also answers the following questions:
- What are artificial sweeteners and how do they work?
- How is their production carried out?
- What artificial sweeteners are most commonly used and for what purposes?
- But what are the risks of their long-term use?
What are artificial sweeteners and how do they work?
Artificial sweeteners are synthetically produced sugar substitutes . Since they contain almost no calories, they are widely used in the food industry. This is mainly to reduce the price , but also to reduce the number of calories . Their sweetness is in many cases higher than sugar by hundreds or thousands.
The fact that they contain no calories means that they have no nutritional value and from this point of view there is no reason to consume them.
The principle of their function is that the molecules of artificial sweeteners bind to receptors on the tongue , and since they are similarly structured as carbohydrate molecules , they fit into the same receptor, and we feel sweetness .
Since artificial sweeteners have a significantly higher sweetening power than regular sugar, they can overstimulate taste receptors , which can affect our perception of food flavor (i.e., we limit the perception of natural flavors). Therefore, over time, we may find vegetables or eggs less tasty and we will subconsciously seek out artificially flavored foods/drinks at the expense of highly nutritious natural foods.
How are artificial sweeteners made?
As the word "artificial" in the title suggests, sweeteners are produced by chemical processes in laboratories. For example, sucralose is produced by chlorinating sucrose, which, after a long synthetic process, creates a super-strong covalent bond in this compound, which is found in minerals or rocks. Our body does not have the enzymatic equipment to break this bond, because in natural food we have hydrogen bonding between atoms.
Aspartame is chemically a methyl ester of a dipeptide , i.e. a compound formed from two amino acids (in this case L-aspartic acid and L-phenylalanine). Under highly acidic or alkaline conditions, aspartame is hydrolyzed. First, methanol is released and then the peptide is cleaved. It is the formation of methanol that is a concern for some doctors regarding the health safety of aspartame.
Acesulfame K is produced by methylation of oxathiazine carbon, followed by crystallization and mixing with potassium hydroxide.
As can be seen from these examples, behind every sweetener is a complex chemical process for its production.
What artificial sweeteners are most commonly used and for what purposes?
The name of each artificial sweetener we will describe here will also include its abbreviation Exxx, which may be hidden in the composition that must be listed on food packaging by law. This designation is granted by the European Food Safety Authority (EFSA) .
- ASPARTAME (E951) - as we described above, aspartame is a chemical compound consisting of the amino acids phenylalanine and aspartic acid, which is 200 times sweeter than sugar. In our bodies, it is metabolized as a protein after ingestion, and during this metabolism a small amount of toxic methanol is produced. Another of its metabolites is phenylalanine, which is unsuitable for people suffering from phenylketonuria , when the body cannot break down this amino acid. It is not suitable for baking, because when heated, it breaks down into its basic components and loses its sweetness. Therefore, you will find it in most products together with acesulfame K , with which it is very often combined. It is often used in chewing gum, cola light or topping syrups. As we wrote in the introduction, the WHO has included it on the list of potential carcinogens. Aspartame in foods is starting to be replaced by the new substance NEOTAM (E961), which can also be consumed by people suffering from phenylketonuria.
- ACESULFAM K (E950) – this chemical compound has a bitter taste, which is why acesulfame K is often combined with other artificial sweeteners, often with aspartame. The K in the name stands for potassium , which is used in its chemical synthesis. This sweetener is often found in cola, candies, but also in increasingly popular protein puddings and yogurts .
- SUCRALOSE (E955) – is a sweetener sold under the brand name SPLENDA. In people who do not consume artificial sweeteners regularly, sucralose can increase blood sugar and insulin levels by up to 20%. 2 It is often found in sweets, baked goods, zero drops, or zero syrups.
- SACHARIN (E954) is the most well-known sweetener for diabetics . Like acesulfame K, saccharin is bitter and is often combined with other types of sweeteners. It is the most toxicologically studied substance, having been used since the war.
- SODIUM CYCLAMATE (E952) – this sweetener is only about 40 times sweeter than sugar, which means it is often used in larger quantities to achieve its effect. It is produced from cyclohexamine , which is also used as an insect repellent and corrosion inhibitor, or in the production of plastics. This substance is even banned in the USA, but is permitted in the Czech Republic.
The use of these sweeteners is mainly based on reducing the energy value of foods , in the production of foods for diabetics, or to prevent tooth decay - but be careful, even if an artificial sweetener is used in drinks, cavities can be caused by the organic acids present in the drinks!
A suitable alternative to the above-mentioned artificial sweeteners are natural sweeteners based on STEVIOL-GLYCOSIDES (E960), which are obtained by a physico-chemical process from the Stevia plant . The production method is regulated by EU Regulation No. 231/2012. 3 It is 200 times sweeter than sugar, does not contribute to the formation of tooth decay and is suitable for diabetics and people suffering from phenylketonuria . The great advantage of this sweetener is that it is produced only from natural sources , which are not chemically modified in any way .
What are the risks of long-term use?
I would consider one of the biggest risks of long-term consumption to be that there are no conclusive studies on these sweeteners. The studies are usually conducted on animals in very excessive doses - to put it in perspective, this is the equivalent of drinking about 2,000 cans of Coke per day.
I see another big risk in the effect of sweeteners on the gut microbiome. There are not many studies on this topic, however, when we realize that sweeteners are not absorbed in the small intestine, where most nutrients are absorbed, but pass more or less unchanged to the large intestine , it is there that they can affect the gut microbiome.
We should also consider that even after xx years of safety claims, aspartame has recently been classified as a potential carcinogen by the WHO. Some individuals may also experience headaches or depression when consuming aspartame in excess.
Sucralose, in higher doses (e.g. if we add zero drops to porridge, sweeten it with zero syrup and drink two liters of flavored water) can cause digestive problems.
We also need to realize that if a person wants to take good care of their body, their mantra should be, above all , a proper balanced diet that contains as few industrially processed foods as possible. And in the summary above, we could see that these sweeteners are added most to highly industrially processed foods .
In conclusion
What we can do for our bodies in this area is at least to gradually start learning to get rid of sweet tastes , because each person is unique and each of us can have different types of reactions to artificial sweeteners. Therefore, it is best to use common sense and prioritize a varied diet. Let's prefer pure water or unsweetened teas to drink and let's not indulge in a liter of cola light or other flavored waters on a daily basis. If we really miss the sweet taste, let's read the ingredients of foods and look for natural alternatives, such as stevia.
Resources
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Intermittent fasting and sports - benefits and negatives
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