You have probably heard that Aspartame is not good for you, but do know why? Here’s a quick article to explain the basics…
Aspartame is a popular artificial sweetener found in many low-calorie and sugar-free products. Recently, there has been much discussion about its safety, especially since it has been classified as a Class 2B carcinogen. But what does this classification mean, and should we be worried about consuming aspartame?
Understanding Class 2B Carcinogens
The term “Class 2B carcinogen” comes from the International Agency for Research on Cancer (IARC). The IARC evaluates the potential of various substances to cause cancer in humans. Substances are classified into groups based on the level of evidence linking them to cancer:
- Group 1: Carcinogenic to humans
- Group 2A: Probably carcinogenic to humans
- Group 2B: Possibly carcinogenic to humans
- Group 3: Not classifiable as to its carcinogenicity to humans
- Group 4: Probably not carcinogenic to humans
A ‘Class 2B’ carcinogen means there is some evidence to suggest that the substance could cause cancer in humans, but it is not conclusive. This evidence might come from animal studies or limited human studies. For aspartame, it means that there is a possibility, though not certainty, that it could be linked to cancer.
Aspartame in Everyday Products
Aspartame is widely used because it is about 200 times sweeter than sugar, so only a small amount is needed to sweeten foods and drinks. This makes it popular in diet and sugar-free products. Some common examples include:
- ‘Diet’ drinks: Brands like Diet Coke and Pepsi Max often use aspartame.
- Sugar-free chewing gum: Many types, including Wrigley’s Extra and Orbit, contain aspartame.
- Low-calorie yoghurts: Products marketed as light or low-fat may use aspartame to reduce sugar content.
- Sugar-free desserts and puddings: These often include aspartame to keep the sweet taste without the added calories.
- Flavoured waters and sports drinks: These beverages sometimes use aspartame instead of sugar.
The Dangers of Consuming Aspartame
The potential dangers of aspartame have been the subject of debate for many years. The IARC’s classification suggests there is some concern, but it is important to understand the broader context.
Cancer Risk
The classification as a Class 2B carcinogen means there is limited evidence that aspartame might cause cancer. Most studies have been conducted on animals, and results in humans are less clear. The evidence is not strong enough to make a definitive statement, but it suggests caution.
Other Health Concerns
Apart from the cancer risk, some people report other health issues related to aspartame consumption, such as:
- Headaches and migraines: Some individuals find that aspartame triggers headaches.
- Digestive issues: Aspartame can cause bloating, gas, and diarrhoea in some people. It can also significantly upset the microbiome (your gut bacteria).
- Mood changes: There have been reports of mood swings and anxiety linked to aspartame, though evidence is anecdotal.
Should You Avoid Aspartame?
Given the classification and the potential risks, it might be wise to avoid (or certainly limit) aspartame consumption, especially if you are concerned about its potential health effects. Here are some tips:
- Read labels: Check the ingredient lists of foods and drinks to see if they contain aspartame.
- Opt for natural sweeteners: Consider alternatives like stevia or honey, which are natural sweeteners.
- Moderation is key: If you do consume aspartame, try to do so in moderation.
Conclusion
Aspartame’s classification as a Class 2B carcinogen means there is a possible, but not certain, link to cancer. While it is a common ingredient in many sugar-free and low-calorie products, being informed about its potential risks can help you make better choices. Moderation and awareness are important to maintaining a balanced and healthy diet.
