It’s funny how a lot of people saying these sweetners are dangerous are citing their doctors, their friends, their dads… non are linking to relevant research that contradicts Joel’s links.
Alright, so I ended up causing quite a stir with my post about artificial sweeteners yesterday, and today I’m back to share some research as promised. When talking artificial sweeteners, there are generally two major concerns:
1. Safety
2. Fat Loss
Let’s discuss the research surrounding both. First up, safety.
1. Butchko HH et al. Aspartame: review of safety. Regul Toxicol Pharmacol. 2002 Apr;35(2 Pt 2):S1-93.
In this 2002 paper, over 20 years since the food additive was approved by the FDA, a comprehensive review of all aspartame research to date concluded that aspartame is indeed safe when consumed by normal humans in acceptable amounts (more on acceptable amounts in a minute).
2. Magnuson BA, Burdock GA, Doull J, et al. (2007). Aspartame: a safety evaluation based on current use levels, regulations, and toxicological and epidemiological studies. Crit. Rev. Toxicol. 37 (8): 629-727.
Now more than 25 years later, another safety evaluation found that the weight of existing scientific evidence indicates that aspartame is safe at current levels of consumption as a non-nutritive sweetener.
3. Gallus S; Scotti L, Negri E, Talamini R, Franceschi S, Montella M, Giacosa A, Dal Maso L, La Vecchia C. (January 2007). Artificial sweeteners and cancer risk in a network of case-control studies. Annals of Oncology 18 (1): 40-44.
This study analyzing over 15 years of research showed a clear cut “lack of association between saccharin, aspartame and other sweeteners and the risk of several common cancers”
4. Lim U, Subar AF, Mouw T, et al. Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies. Cancer Epidemiology Biomarkers Prevention 2006; 15.
In 2006, the US National Cancer Institute concluded in a study of over a HALF MILLION men and women aged 50 to 69 that there was no statistically significant link between aspartame consumption and leukemias, lymphomas or brain tumors.
A study of over a half million HUMANS showing no statistically significant link between aspartame and cancer, and three other 15-25 year comprehensive reviews of ALL the available research, all finding that aspartame is indeed safe when consumed in acceptable amounts.
That sure seems to ring more factual than someone’s “conspiracy” website to me.
Now, I could have sat here and listed out a couple hundred papers showing no statistical significance, but instead I chose to list the review papers who already included that data in their 20+ year review.
So, you’re probably wondering what’s “acceptable”?
You’re bound to find this interesting…
Based on all available research, scientists first determine the maximum amount of a food ingredient that can be safely consumed daily over a person’s lifetime. Then, just in case they screwed up by 10,000%, they divide this number by 100 and call that the ADI (acceptable daily intake).
Just in case you didn’t get that, the ADI is actually 100 TIMES LESS than what has been scientifically determined to be safe, as an extremely conservative precautionary measure.
So what’s the ADI for aspartame?
The ADI for aspartame has been set at 50mg/kg of body weight (again, this is 100 times less than what has been determined safe).
But to even reach the ultra conservative ADI, a 150-pound adult would have to consume about 20 12-oz. diet carbonated soft drinks, or 33 8-oz. servings of powdered soft drink, or 42 4-oz. servings of gelatin, or 97 packets of tabletop sweetener each and every day.
And people are still worrying about safety issues based on a couple studies done on RATS being fed the aspartame equivalent of up to 2,000 cans of Diet Coke daily. No, that is NOT a misprint.
Before going any further, let me just clarify my recommendations.
1. I do not think non-nutritive sweeteners, particularly aspartame as it’s perhaps the most studied nutrient of all time, are the devil.
2. Despite the ADI, I do not recommend anyone drink 20 diet soft drinks or use 97 packets of Equal daily.
3. If you are drinking a caffeinated beverage, such as Diet Coke, etc, then I would recommend you limit your intake to one can per day.
4. If going with something non-caffeinated, you can be a little more liberal, but the bulk of your daily fluid intake should still come in the form of good old fashion water.
5. In Summary: Drink at least a half gallon of water daily, but feel free to enjoy other non-calorie drinks in moderation (1-3 beverages per day)
6. Lastly, if you personally as an individual experience adverse reactions like headaches, dizziness, etc, due to the use of aspartame, then don’t use it. Just realize that you fall into .0000001% of the population and shouldn’t preach your personal experience as truth for all. One of my friends is allergic to chocolate, but she doesn’t go around telling everyone else that it’s poison.
So it looks like my recommendations are actually 1,000 times less than what has been determined safe, and I’m pretty comfortable making that recommendation.
Alright, this post is already going longer than I anticipated, so I’m going to save the research on non-nutritive sweeteners and weight loss for tomorrow.
At least 100 comments and I’ll be back tomorrow with that data (which you’ll probably find even more interesting).
In clarity and moderation,
Joel
P.S. My friend Isabel kind of bashes artificial sweeteners in the below video, and while I do NOT agree with that stance, I do agree with just about everything else she shares for losing up to 10% of your unwanted body fat in the next 30 days. You can check it out here for some eye-opening, actionable tips:
How to lose up to 10% of your unwanted body fat in the next 30 days <——- Click here
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277 comments - add yours
What about saccharin? My mom is a huge fan of those pink-packets of sweet-n-low; I think she consumes upwards of 10 packets per day. I’ve always ‘heard’ that saccharin is ‘bad’ – but is that also a myth? She is a cancer survivor, so I always worry that she is ‘playing with fire.’
Thanks!
Interesting study. I rarely drink a diet cola anyways. I try to limit the artificial sweeteners mainly because I sweeten all my drinks (other than water) so I prefer to go the Stevia route, not required but preferred. I am glad you posted this because I am SOOO tired of all the don’t do this, do this, no wait don’t do that anymore it will kill you. *sigh* so tired of it.
I don’t take sugar or sweteners in anything – it took me years to get used to (decaff) coffee without sugar
Thanks! Tell me more about it
I really appreciate the big dose of common sense in your post, Joel. For a lot of people, including me, occasional use of artificial sweeteners is a helpful tool in lowering overall sugar in the diet. I have a little Splenda or Truvia in my coffee and iced tea here and there and it doesn’t make me binge on sugar later. I would like to more about what kind of studies Dr. Oz was referring to. Of course using sweeteners is not going to let you off the hook for the rest of your diet…you still have to eat lots of veggies, quality protein and avoid refined carbs.
Safe or not, the stuff gives me a headache, so I avoid it.
@Theresa – Makes sense. If there are any doubts about something being 100% safe, why would you want to risk your health? It amazes me that people would willingly ingest chemicals. I appreciate my good health and would not risk it for anything.
Originally Posted By lilaThere are WAY to many paranoid persons out there seeing the boogie man behind every rock.
Common sense seems sometimes to be in short supply.
COMMON SENSE, indeed!
even just a little digging into the subject one finds it very controversial and COMMON SENSE tells me that this is not so clear cut and dry as being touted. When there are HUNDREDS of studies showing harm (just do a google on it and see what you get, but look at BOTH sides) and THOUSANDS upon THOUSANDS of testimonials claiming problems. (it’s been a top complaint to FDA for years)
Funny, how people will take anecdotal advice from work-out gurus on exercise, yet completely dismiss personal experience on this controversy and claim it’s not valid.
Matt,
there are dozens of links to research that you and Joel can find for yourselves. Dr. Mercola has written extensively on the subject in his book Sweet Deception and is well documented.
Dr. Blaylock’s book is entitled: “EXCITOTOXINS: THE TASTE THAT KILLS”, also well documented.
Dr. H.J. Roberts, diabetic specialist and world expert on Aspartame Poisoning, has written a book entitled “DEFENSE AGAINST ALZHEIMER’S DISEASE”.
Joel,
This is obviously a very imporatnt topic and a serious issue. Please look deeper.
Joel,
Thanks for the info. I hope you will address whether or not using artificial sweetners consistantly causes the body to react as if one were using sugar. I’ve heard this but it sounds like bunk to me. It just doesn’t make sense, but I’m not an expert.
I rarely drink diet soda but do drink green tea with artificial sweetner in it. I’m not into the carbonated stuff. I’ve tried stevia but it didn’t do it for me so I use the “pink stuff.”
Originally Posted By GregMy thought is, if you aren’t drinking water or green tea then it should probably be beer. Ha!
Regardless of what we read or are told, we are all going to believe what we want to believe. For every “pro-aspertame” belief there will always be an equal and opposite “anti-aspertame” belief. Maybe the best thing you can do is to reserve your judgement until you alone have done research in both directions. Until that happens, do not take one nutritionists word as the be all end all, and also don’t completely discount what he says just because you have prematurely formed an opinion.
Well said Greg. There will be those on either side of the fence calling out the other side as having the incorrect opinion or whatever. Most of us have very strong opinions on this subject based on our personal experience, knowledge or research. This issue will never be 100% verified for one side or the other in this forum and probably not for years to come. New research will always be published supporting either side. You simply pick a side and hope the research you read really is fact based and not backed by questionable company dollars. Sometimes that takes a lot of digging.
My personal opinion remains the same regardless of what I’ve read here. I prefer not to take in aspartame in any form or fashion. It simply adds no nutritional value to my body. I believe my cells thank me for that.
Dawn
Does anyone in the US know when Coke or Pepsi is coming out with their
version of a Diet Cola sweetened with Stevia?
Joel,
Good information! I personally do not use the artificial sweeteners because i don’t like the aftertaste. I am a cyclist and I am trying to find an electrolyte replacement that does not have artificial sweeteners, but very hard to do. Now that I have read this, I am not quite so leery of the artificial, just need to find one that tastes ok. I have seen some articles on sorbitol not being good for you (Cramps, bloating, etc)
This is good. I will forward it to others. I have been told Aspartame is a government plot to reduce populations. What a joke. But, I’m glad to know I can drink a diet coke guilt free. Thanks
Hi Joel
Very interesting,glad to know the bit that I do take in is ok,no matter what.Thanx for that,I’ve often been concerned about it,now I know the the truth!There’s been talk about a link to altzymers..any stats on that?
Hi Joel, thanks for the site. While it is true that for some people there is no obvious effects from artificial sweeteners in my work I find a large percentage who have subacute reactions to aspartame that contributes to their general recuperation to specific illnesses.
I am suspicious of the so called research that many substances have gone through and if you research the procedures and how they are monitored I think your ‘evidence’ for aspartames use is very thin.
I think this stuff falls into the category of ‘chemical’ build up in our bodies and by far the best solution to its use is Green Tea, as some commentors already use. Keep up the good work.
Andrew
Hi Joel
Interesting. I think also some people might be allergic to artificial sweets. I don’t take them because I just don’t like the taste or how they make me feel (headaches).
I think Stevia is overrated just like splenda but if that’s the only thing to make my coffe taste sweet I’ll take it. At the end nothing is better than fruit, veggies and water.
How about some whey protein that has sucralose (vanilla), strawberries, water and carrots on the side. I’m drinking this right now and eating mini carrots.
I think balance is the key.
Hey let’s see some research about Soy. Someone will get pissed off I guarantee.
Take care
i would also like to know who paid for the research, id also like to know how long most of the studies were carried out for. if they were only carried out over a few months or even a few years thats hardly any reason to say its safe over a lifetime, as that would be simply hard to back up. like i previously said prevention instead of cure.
Didn’t someone famous once say:”Moderation in all things, including moderation!”? Seems to me this is the key to items like Aspartane and other artificial sweeteners.
you can not change a made up mind no matter the evidence@Joel Marion –
@Joel Marion – Joel I dare you to interview Isabel De Los Rios about artificial sweeteners. It’s artificial, ergo your body does not know what to do with it. I think this article is disappointing and I too question who funds the research you quote. But in saying, thanks for posting!
I’ve read all the comments over the past two days with interest and felt I had to comment on the safety of water. My daughter has Crohns disease and I remembered an article I read several years ago about possible causes. Below is an extract from such an article.
Mycobacterium paratuberculosis is present in the milk, faeces and meat of infected cattle. There is a large body of evidence which indicates that Mycobacterium paratuberculosis is not killed by the standard food processing techniques that we rely on to protect us from disease-causing bacteria, such as pasteurization and cooking. Mycobacterium paratuberculosis may also be present in water supplies in areas where the faeces of infected cattle wash into the water supply, and standard water treatment methods do not kill it.
Up to now, the beef and dairy industries have preferred to defer action on removing Mycobacterium paratuberculosis from herds of food animals until it is proven that Mycobacterium paratuberculosis causes disease in humans. That proof has now arrived. In February 1998, a paper was published in the British Medical Journal which documented the first proven case of M. paratuberculosis causing disease in a human being. The patient, a seven year old boy, developed a M. paratuberculosis infection in the lymph nodes of his neck. This was followed, after a five year incubation period, by an intestinal disease that was indistinguishable from Crohn’s disease.
My point is, if we’re susceptible to certain forms of bacteria we’ll develop certain diseases no matter how carefully we control our diet and even water isn’t necessarily safe.
I drink diet coke, use sugar free vimto instead of water to make up my sugar free jelly and cook rhubarb in sugar free ginger beer without any apparent adverse effect. I also drink bottled water daily, use stevia in cooking and agave nectar when baking bread (it works just as well as sugar to activate the yeast). At the end of the day it comes down to personal choice and for those of us with a sweet tooth, artificial sweetners are a part of our lives.
Thanks Joel I’m looking forward to tomorrow’s post.
Be aware that the studies listed above were metanalysis type studies. This type of study attempts to draw statistical significance and hence conclusions based on an analysis of multiple studies. There are significant limitations to this type of study. Joel is to be commended for his attempt to back up what he believes with research. But all research is not good research – even published research can frankly be significantly flawed.
I agree that minimal consumption of artificial sweeteners is probably a mute point but I would not base that opinion on the published research. Conversely, my personal experience tells me that levels of artificial sweetener well below the ADI can create problems. I know this first hand. While using a lot of artificially sweetened supplement products I experienced severe pain in both of my hips. The pain was so severe it took me 5 minutes to walk from my office to the rehab gym that was down the hall about 120 feet (I was a Rehab director at the time). Stopped all products with artificial sweetener in them and within 2 weeks the pain was virtually gone. No research to prove that the artificial sweetener was the cause of my pain – don’t need it.
Just some food for thought. Food without artificial sweetener.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...