Aspartame: zero calories, but what impact on health?
Light" soda, sugar-free chewing gum, 0% yoghurt... and often the same ingredient on the list: aspartame.
This sweetener, 200 times sweeter than table sugar, was designed to provide sweetness without the calories. On paper, it sounds ideal. But for years, doubts and debates have been piling up about its long-term effects.
So, should we really be wary of it? Does "zero sugar" really mean "zero worries"? Let's find out!
What exactly is aspartame?
Aspartame is an artificial sweetener used since the 1980s. It is composed of two amino acids naturally present in our diet:aspartic acid and phenylalanine.
It provides almost no calories, as it is used in minute quantities. The result: an intense sweetness, without sugar... but not without controversy!
Where can I find it?
In a multitude of "light" products:
- Diet and sugar-free sodas
- Sugar-free chewing gums and candies
- Low-fat desserts, 0% yoghurts
- Medicines and dietary supplements
On labels, it is often listed as E951.
What the health authorities say
Aspartame has been authorized and re-evaluated on numerous occasions by health authorities (EFSA in Europe, FDA in the USA, WHO worldwide).
These authorities have set an Acceptable Daily Intake (ADI) of 40 mg/kg body weight.
In practical terms, you'd need to drink around 10 to 12 cans of diet soda a day to exceed this limit (for a 60kg adult). This remains theoretical.
Points to watch (and real questions)
1. Suspicion of cancer
In 2023, the IARC (International Agency for Research on Cancer) classified aspartame as "possibly carcinogenic" to humans (Group 2B), while specifying that the evidence remains limited.
This means that there is a signal to watch out for, but no formal proof in humans.
2. Not neutral for the microbiota?
Some studies suggest that sweeteners may disrupt intestinal flora. Aspartame is suspected of having an effect on glucose metabolism or insulin sensitivity, in certain sensitive individuals.
3. A trap for the taste buds?
Systematically replacing sugar with high-potency sweeteners can habituate the palate to an intense sweet taste, and make it harder to return to naturally sweet foods like fruit.
Aspartame or sugar? And the alternatives?
It's not a question of choosing between poison and sweetness. Excess sugar also causes real health problems (excess weight, diabetes, cavities, inflammation...).
But alternatives do exist:
- Xylitol (from birch, good for teeth)
- Stevia (calorie-free plant extract)
- Honey, coconut sugar or fruit purees (natural, but high in calories)
The real secret is to retrain your palate: less sweet, but richer in real flavours.
In short: aspartame is not the arch-enemy, but...
... nor is it a magic food.
If you eat it occasionally in a chewing-gum or a drink, don't panic. But if your days are punctuated by "0%" products at every turn, it's worth thinking about.
It's better to opt for a balanced diet, with less sugar overall, whether "real" or substitute.
And above all: eat to feel good, not to tick a "sugar-free" box!
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