The one whose name must not be pronounced - aspartame and other artificial sweeteners
Today, let's move on to look at the tooth of other commonly used artificial sweeteners:
sucralose
aspartame
acesulfam K
saccharin
sodium cyclamate
# 1 SUCRALOSE OR FLAVDROPS & ZERO SYRUPY
There is probably no person who eats according to IIFYM and / or has already gone through a diet and does not know Flavdrops, intensely sweet drops without calories in a million variants. In most cases it is an aroma with sucralose (or stevia, which we wrote about in the previous article). However, sucralose is widely used in many other fitness products of the world - bars, protein, energy or pre-workout drinks, certainly not excluded.
What is sucralose?
Sucralose is essentially a molecule of classical sucrose chemically modified to enhance its sweetness. Well, the chemists who came up with this conditioner went for it and made it 600 times sweeter than sugar. Well, as is the case in every fairy tale about artificial sweeteners, nothing can be so simple and sucralose has its opponents. Why? In the case of sucralose, many thorns in the eye are the chemical change that has taken place, because instead of the classic hydroxyl (OH) molecules in sucrose, they have added chlorine molecules to the laboratory. Well, we probably shouldn't eat chlorine, everyone knows. And now comes the bulletproof logic:
Sucralose = chlorine additive = we die.
Like yeah, it probably makes sense and I understand. But so, table salt (NaCl) = chlorine substance = do we die? As always and for everything, the context and the amount of substance received are important.
Once sucralose enters the body, it remains stable - ie. those chlorine atoms will remain bound within the chemical structure of sucralose and chlorine itself will therefore not travel in the body. This means that as sucralose enters our body, it also goes away (or gets away from the body through the digestive system) and only 11-27% of our body absorbs and excreted with the urine. Sucralose is even stable even at high temperatures or acidic pH, so it is perfectly safe to bake or cook with it or to put lemon in sucralose-sweetened water. Maybe.
In addition, sucralose performs very well in sensory tests and does not have a bitter tail compared to some other sweeteners. This is one of the main reasons why sucralose is used so much.
So why is there so much fuss about sucralose? Isn't that unnecessary? Is a. Again, things are breaking out of context.
There are several dozen, if not hundreds, studies of sucralose toxicity, especially in rats and dogs, and none have shown negative effects even at enormous doses of sucralose, including in reproductive toxicity in men, women, neurotoxicity and the like. But that doesn't completely satisfy us, yes.
So let's look at the speed of the human study, when volunteers were given a dose of 1, 2.5, 5, 10 mg / kg body weight every 48 hours. Negative effects? No. This was followed by a follow-up study in which people were given doses of 125 mg daily for 3 weeks, 250 mg daily for 4 weeks and 500 mg daily for another 4 weeks. Observed negatives? No.
How much sucralose can I eat or drink a day?
The JECFA (Joint FAO / WHO Expert Committee on Food Additives, an international organization associating experts through the safety of food additives) set the ADI for sucralose at 15 mg / kg body weight per day. For a 60 kg person, it is 900 mg per day. However, after reviewing approximately 110 additional studies, the FDA re-evaluated and reduced the ADI to 5 mg / kg body weight per day, i.e. 300 mg sucralose per day. Unfortunately, I can't translate it into real life, because I couldn't find the amount of sucralose used, e.g. in proteins or other foods sweetened by this sweetener, however, according to James Krieger and his research review, the average daily consumption of sucralose is 1.1-1.6 mg / kg TH / day, which is 3 times lower than ADI.
# 2 ASPARTAM, ACESULFAM OR COLA ZERO
And here we are. For the one whose name we must not say. Aspartame! So much controversy over one substance…
Although aspartame is an artificial sweetener, it consists of three substances that occur naturally in the foods we commonly eat. These are two amino acids (phenylalanine and aspartic acid) plus methanol. If you have crossed your feet now and threatened to be blinded, I will reassure you right away: methanol is toxic, but only in high doses - which we will certainly not get from aspartame in normal consumption. Didn't I convince you? And what if I told you that methanol is naturally present in small doses and in fruits? And in some even in much higher doses than we can get from a drink sweetened with aspartame.
When we eat / drink food or drink with aspartame, our body breaks it down into these three substances. Aspartame as such will not enter our bloodstream.
Just to give you an idea, let's take a look at how many of these individual components we get into the body from a sweetened aspartame drink and another food / drink.
You can find it in an ordinary drink (355 ml) sweetened with aspartame in the amount of 170 mg, in a powdered drink (approx. 240 ml) it is 100 mg, a gelatin dessert (113 g) has about 80 mg, yogurt (230 g) about 124 mg of aspartame. and one mini-pack of "artificial sugar" that is poured into coffee or tea in America has about 35 mg of aspartame.
If you now decide to do quality research on aspartame and tap it into PubMed, you will get 1455 studies.
Before aspartame was approved for use as a sweetener in 1981, more than 100 clinical and toxicological studies have been carried out to confirm its safety. In addition, the range of subjects studied has been enormous - aspartame has been tested in children, adolescents, adults, obese, diabetes, nursing women or phenylketonurics. The rest of the 1300 studies that have been conducted since then have all shown that aspartame is safe for the body - some have emerged that pointed to possible problems, but after a deeper look into methodology, it may not even be true.
For example, like this well-known study from 1996, when a certain Mr. Olney noticed that the number of patients with brain tumors had increased in the United States since 1981, when aspartame was approved. However, I could compare his argument with a bit of exaggeration to this: in the summer of 2018, the Slovak population had a higher appetite for ice cream, because in 1998 the rolls became more expensive by 15 haliers. Also in the Fitclan Premium section, we recently addressed two studies from last year and the results? No proven negatives.
All well-conducted studies on toxicity or any adverse effects on the human body, behavior and the psyche refute any negative assumptions about aspartame. The only negative that is associated with aspartame and is truly supported by studies is the mild effect of aspartame on migraines in a low percentage of susceptible individuals.
And now a sensitive topic - cancer. An overview of all the evidence and reports available to date, including hundreds of studies, has come to the conclusion that: “Studies do not provide any evidence to support the association between aspartame and cancer - in any tissue. Aspartame, at least according to existing research, is safe as a sweetener at the current level in terms of consumption. ”
Aspartame and appetite?
It is said that artificial sweeteners (led by aspartame) send a signal to the brain after consuming them that we are eating sweet food, but if we do not take in any calories, the body will force us to overeat. Thus, in short, artificial sweeteners increase appetite.
In particular, I took this study to monitor satiety, the effect on blood insulin and food intake after consuming aspartame or the stevia of a sweetened beverage. Conclusion? In the short term, these sweeteners do not increase appetite and do not affect appetite. However, in my opinion it is also a strongly individual / placebo effect.
How much aspartame can I take per day?
The ADI set by JECFA and other organizations is 40 mg / kg / TH per day, FDA 50 mg / kg, which equates to an average of 18 330ml cans of aspartame-sweetened drink for our 60kg person. Every day for the rest of my life. Quite difficult to exceed, especially when the average European consumes 21.3 mg of aspartame per kg of body weight per day.
# 3 ACESULFAM-K, ACESULFAM'S BEST FRIEND
About acesulfame perhaps only briefly. Acesulfame is 200 times sweeter than sugar and, after reviewing more than 50 studies, was approved in 1983 as a food additive in 90 countries. He was then approved as a sweetener only in 2003. We will usually see it in conjunction with aspartame, less often with sucralose; in short, in the vast majority of cases with some other sweetener, for one simple reason - it has a bitter tail. However, it is heat resistant and does not degrade (it is stable).
The life of acesulfame in our body is short. After consuming acesulfame, our body completely absorbs it and then immediately excreted unchanged in the urine.
Dogs are the most susceptible to acesulfame-K and toxicological studies have shown that up to 900 mg / kg body weight / day for two years had no adverse effects. The rats were even 1500 mg / kg body weight / day. The vast majority point to the safety of acesulfame when taken at doses below ADI. There are dozens of studies on the effects of acesulfame on cancer, but those that have shown negative effects are not well done. The current opinion is: acesulfame-K does not affect the development of cancer.
How much acesulfame K can I receive per day?
For acesulfame, the ADI is 15 mg / kg / day, with the average consumption of this sweetener in beverages and foods being about 20% of the ADI. In the case of Coca-Cola Zero, for a 60kg person it would be about 22 pieces of 330ml cans every day until the end of life and would still be safe.
# 4 SACCHARINE & SODIUM CYCLAMATE
Let's put the last two Mohicans together.
The first artificial sweetener that both developed and used was saccharin. It was founded at the end of the 19th century. They reconciled it during the First World War! I think even the older pieces remember how (mostly mainly) diabetics harmonized their coffee with such small white tablets. Saccharin is about 300 times sweeter than sugar and is relatively poorly famous because of its metallic aftertaste. Therefore, over time, it began to mix with other sweeteners - especially sodium cyclamate, or then replace it with newer sweeteners without taste.
The FDA tried to ban saccharin in 1977 because some animal studies have shown that they cause cancer in rats (bladder cancer). Since then, several studies have been carried out on this subject, but none have shown human health risks at normal doses (ie below the ADI, which we will list later). However, there are studies that have shown a link between saccharin consumption and cancer. Saccharin is currently normally permitted for use in the food industry as a sweetener, but it is regulated - each package should indicate how much saccharin is present in the food / beverage.
How much saccharin can I take per day?
For saccharin, ADI is at 5 mg / kg body weight per day, and since this sweetener is rarely used, it is difficult to overcome this limit, but if - for a 60kg person, it would be about 20 pieces of 330ml cans.
Cyclamate was discovered as early as 1937 and was commonly used as a sweetener in the US in the 1950s and 1960s. Sodium cyclamate is “only” 30 times sweeter than traditional sugar, and like acesulfame, it must fit with its bitter aftertaste. However, it works very well synergistically with saccharin.
Cyclamate as such shows low toxicity, the problem occurs as soon as it enters the intestines - our intestinal bacteria transform it into cyclohexylamine, which is more toxic. However, not all cyclamate is converted to cyclohexylamine, reported to be only about 18.9% per day.
Research on this sweetener is therefore still ongoing and is not 100% clear, but the ADI is set at 11 mg / kg body weight per day. Here, however, it is similar to saccharin - nowadays it is used only a little.
So, sum up:
The vast majority of scientific evidence suggests that artificial / artificial sweeteners are completely safe when consumed in quantities below the established ADI.
There is poor evidence that aspartame may be associated with migraines in a low percentage of susceptible individuals, and there are questions about the quality of mouse studies in acesulfame K toxicity tests.
With cyclamate more cautiously, but due to the established ADI, we do not have to worry about negative effects in this respect.
And that's it. Feel free to get that Coke zero. Don't be afraid of artificial sweeteners in protein or in a bar. But just don't overdo it. Artificial sweeteners have been studied for some time now on all possible and impossible sides, and as of the current date, we can say (especially the newer ones) that they are definitely not bad.
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