The Answer/Debate
By and large, the major claim against artificial sweeteners—that they cause cancer—has been disproved. Several studies have found higher incidences of bladder cancer in rats whose chow was pumped full of aspartame. But we're talking the human equivalent of 2,500 to 5,000 milligrams per kilogram of body weight per day—way above aspartame's ADI and well over the typical amount of aspartame an average American is thought to consume.
Plus, humans don't form the potentially cancer-causing calcium crystals as readily as rats do after breaking down artificial sweeteners (and other substances). As it turns out, overloading on vitamin C is just as likely to trigger bladder cancer in our rodent friends as swallowing too much saccharin.
The second biggest cause of sugar substitute debate? Whether or not they can cause weight gain. Research into this claim's validity is still a bit iffy. While some studies suggest artificial sweeteners screw up our brain's ability to gauge how many calories are in non-diet foods, others have found associations between long-term consumption of diet sodas and some seriously expanded waistlines. However, most emphasize a lack of proof that artificial sweeteners are the true culprits behind obesity. Since diet sodas and snacks are so widely consumed, the chances are pretty high that just about anything else (like ordering a Big Mac to go with that Coke Zero or counting TV remote clicks as exercise) could be the real source of the pudge.
More: Reach Your Weight Loss Goals in 4 Steps
And what about claims that aspartame causes dizziness, nausea, fatigue, headaches and mood problems? That could just be a consequence of crash dieting, says M.D. Peter Sedesse. "If people who drink about 50 percent of their overall calories from regular soda suddenly switch to diet coke, it's the same as you or I suddenly eating almost nothing," Sedesse explains, via e-mail. "All of those issues—including confusion, poor memory, fatigue, irritability, mood swings, sluggishness and depression—happen when the brain and body don't get enough calories to function normally."
The Takeaway
Though all five currently produced artificial sweeteners have met (and surpassed) the FDA's current safety standards for food additives, there's no definitive guarantee that these products will never be found to pose health risks. The formerly-legal sweetener cyclamate, for instance, was banned from incorporation into foods, beverages, and sweetening tablets after a study found it to be toxic to some animals. Though, word to the scientifically wise: subsequent studies have not replicated the tumor-cyclamate link.
The Pros and Cons of Artificial Sweetners
On the plus side, they can help keep caloric intake under control, reduce insulin spikes and post-sugar binge crashes, make medicines and oral hygiene products less bitter, and boost flavor in some foods and beverages. On the other (not so plus) side, they don't provide any vitamins, minerals, protein, fiber or healthy fats. It's no news that weight control and overall health maintenance involve more than just cutting calories. Optimal well-being means incorporating a range of non-processed and proven-to-be-good-for-you options into your daily diet—think: veggies, fruits, lean protein, fish oils and whole grains. Not to mention adopting a healthier lifestyle that includes regular physical activity and adequate sleep.
In turn, while the vast majority of us may not be adversely affected by sugar substitutes, some may have their own issues. One genetic disorder, for instance, renders sufferers unable to metabolize one of aspartame's metabolic byproducts, the essential amino acid phenylalaline. Many folks may also have specific allergies to artificial sweeteners, much like they would to a variety of foods or chemicals, so be your own sleuth. If you get hives after drinking diet soda on multiple occasions, try taking a break from the Pepsi Maxx and speaking with a doctor.
More: 5 Tasty Diet Soda Alternatives
No one's recommending a diet of Equal packets and Powerade Zero—just because non-nutritive sugar substitutes aren't so bad for you after all doesn't mean they're good for you. But until sufficient evidence crops up that any of the above sweeteners do pose a significant risk to human health, there's no scientifically sound reason to take them off the market—or to completely eliminate them from your diet.
More: 6 Ways to Develop Healthy Eating Habits
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