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Tara Kelly, Ph.D., says the general recommendation is to limit the intake of sweet foods or drinks, whether they contain sugar or nonnutritive sweeteners, to no more than 10 percent of daily calories.
Photography: Steve WoodConcerns about sugar consumption and its link to health issues continue to grow, forcing many to seek nonnutritive sweeteners as alternatives. Aspartame, a popular nonnutritive sweetener, provides the sweetness of sugar without the calories, making it an attractive option for those looking to reduce their sugar intake.
Classified as a nonnutritive sweetener, aspartame does not provide significant carbohydrates or calories. Unlike traditional sugar, which is a significant source of both, aspartame is made from two amino acids: phenylalanine and aspartic acid.
“Aspartame was created to add sweetness to foods, and its safety is a frequently debated topic,” said Tara Kelly, Ph.D., an instructor in the University of Alabama at Birmingham Department of Nutrition Sciences. “While some studies have suggested a link between aspartame and cancer, these are often observational and not conclusive.”
Kelly says the general recommendation is to limit the intake of sweet foods or drinks, whether they contain sugar or nonnutritive sweeteners, to no more than 10 percent of daily calories.
“This guideline helps manage overall sugar intake, which is particularly important for individuals with conditions like diabetes,” Kelly said. “A moderate amount of sugar is OK, but it is important to keep it at a minimum. By limiting sweet foods, you can make room for healthier options that support overall well-being.”
Aspartame and other nonnutritive sweeteners were developed as alternatives for those needing to reduce sugar intake. These sweeteners provide the sweetness of sugar without the added calories, making them ideal for weight management and blood sugar control.
People with diabetes may find aspartame particularly beneficial, as it does not spike glucose levels. By using aspartame instead of sugar, individuals can enjoy sweet foods and beverages while reducing risk of obesity, Type 2 diabetes and dental problems.
“It’s important to use aspartame in moderation,” Kelly said. “While it can help reduce sugar intake, relying too heavily on any sweetener can lead to an unbalanced diet. The best approach is to focus on a variety of nutrient-dense foods and maintain a balanced diet, using aspartame and other sweeteners as occasional aids rather than staples.”
Kelly says, while aspartame can help reduce sugar intake, relying too heavily on any sweetener can lead to an unbalanced diet.
To reduce sugar intake without turning to aspartame, Kelly suggests choosing naturally occurring sugars found in fruits. She recommends avoiding added sugars in processed foods. This approach ensures individuals are getting more nutrients along with the sweetness. Ultimately, while aspartame can be a useful tool for reducing sugar intake, it is not essential for a healthy diet, which should focus on a variety of nutrient-rich foods.
“Adjusting your diet to include more whole foods can help retrain your taste buds to crave less sugar over time,” Kelly said. “When considering nonnutritive sweeteners, Stevia is a popular choice due to its plant-based origin, appealing to those who prefer more natural options.”
All approved nonnutritive sweeteners, including aspartame, are considered safe by major health organizations like the Food and Drug Administration and World Health Organization.