Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Zero Sugar 'Aspartame'. Let’s dive in!
In July 2023, the artificial sweetener "aspartame," commonly used in zero-sugar drinks, was classified as a Group 2B possible carcinogen. After the cancer controversy, it was expected that the consumption of zero-sugar beverages would decline. However, the market has continued to grow. Not only carbonated drinks like Zero Cola and Zero Sprite, but also teas and ion drinks are expanding into the zero-sugar beverage field. Sales are also on the rise.
This is a completely different trend compared to when ham, sausages, and bacon were designated as Group 1 carcinogens in 2015 and their sales dropped by more than 10%.
So, why is there almost no impact despite the cancer risk classification?
The Ministry of Food and Drug Safety: "Aspartame? It's Safe!"
Aspartame was approved as a food additive in the U.S. in 1981, and since then, it has been used widely across most countries, including Japan and Europe. South Korea has been using it since 1985.
Aspartame has 4 kcal per 1 gram, the same as sugar, but it is a protein compound (phenylalanine and aspartic acid), not a sugar, and thus is not related to blood sugar spikes.
It is about 200 times sweeter than sugar, meaning only a small amount is needed to create a sweet taste.
It is extensively used in zero beverages, low-calorie breads, snacks, soju, makgeolli (Korean rice wine), and jellies.
After about 20 years of widespread use of artificial sweeteners, the International Agency for Research on Cancer (IARC), under the World Health Organization, classified aspartame as a Group 2B possible carcinogen.
What exactly does this mean?
Since 1969, the IARC has been evaluating substances and factors for carcinogenic risks. As of 2023, they have evaluated 1,110 items and classified them into four groups (Group 1, Group 2A, Group 2B, and Group 3) based on risk.
What Are the Criteria for Carcinogen Classification?
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Group 1 is "carcinogenic to humans," meaning there is sufficient evidence linking the substance to cancer in humans. Examples include tobacco, alcohol, processed meats like ham and sausages, and Helicobacter pylori bacteria.
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Group 2A is "probably carcinogenic to humans." This means there is limited evidence in humans but sufficient evidence in animal studies. Hot beverages over 65°C, high-temperature fried foods, and red meat fall into this category.
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Group 2B is "possibly carcinogenic to humans," where there is limited evidence in both humans and animals. Pickled vegetables and electromagnetic fields are examples. Aspartame has now been classified into this Group 2B.
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Group 3 is "not classifiable as to its carcinogenicity to humans," where there is insufficient evidence from both human and animal studies.
The IARC does not assess cancer risk based on actual intake levels.
If there are research findings showing cancer development in humans or animals regardless of consumption levels, the substance is classified as a carcinogen.
Why Are Zero Products So Popular Amid Rising Obesity Rates?
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After the COVID-19 pandemic, obesity rates have surged. Among adult men, nearly half are considered obese.
To support dieting efforts, sugar-free and zero-sugar labeled drinks and snacks have gained popularity.
For people already accustomed to sweet flavors, it’s natural to prefer zero-processed foods containing artificial sweeteners like aspartame, which are about 200 times sweeter than sugar but contain significantly fewer calories.
In a society where obesity is a growing problem, artificial sweeteners like aspartame can offer short-term help with weight control.
This is why, unlike the sharp sales decline of ham and sausages after they were labeled as Group 1 carcinogens in 2015, the sales of zero drinks have continued to rise.
Is Artificial Sweetener Really Safe Instead of Sugar?
If you can’t give up sweetness, is it better to choose artificial sweeteners over sugar?
In the short term, artificial sweeteners may be better than sugar — but not in the long run.
Until around 2020, organizations such as diabetes associations supported the use of artificial sweeteners.
However, studies began to show that artificial sweeteners like aspartame could reduce gut microbiota, cause digestive disorders, interfere with blood sugar responses, and ultimately contribute to obesity, diabetes, and even cancer.
Because of this, the World Health Organization now advises against using artificial sweeteners for weight control or chronic disease prevention.
The Korean Diabetes Association also states, "If diabetic patients have difficulty reducing their intake of added sugars like sugar or syrup, they may use artificial sweeteners temporarily as a step towards reducing sugar intake. However, high-dose and long-term use of artificial sweeteners is not recommended."
Healthy Eating Habits for Better Health
The key is to make an effort to reduce not only sugar but also foods containing artificial sweeteners.
For true health improvement, it’s important to move away from relying on zero-sugar drinks containing aspartame and instead focus on foods with less sweetness.
Rather than drinking carbonated beverages, try drinking water, green tea, or black tea.
Instead of consuming sugar, honey, syrup, and sugary drinks, it’s better to get carbohydrates from whole grains, legumes, vegetables, and fresh fruits, which are rich in dietary fiber.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
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