"Aspartame causes cancer" – it seems we finally have a definitive conclusion!
The World Health Organization (WHO) officially released the latest list of carcinogenic substances, and aspartame is now classified under "Group 2B Carcinogens" [1-2]!
You might be wondering:
Could the aspartame I've consumed in the past already be "harming" me?
Can I still safely consume diet drinks and snacks?
Are there other substances I should be cautious about when ingesting?
I've compiled comprehensive reports from various agencies to provide a detailed interpretation, so be sure to read to the end!
Foods Containing Aspartame: It's Not Just Diet Drinks and Snacks
The most pressing question you might have is:
Can I still safely drink diet beverages?
Answer: In fact, aspartame is not only found in diet drinks.
As the "pioneer" of artificial sweeteners, aspartame is widely added to a variety of foods.
Not just diet drinks, but also chewing gum, yogurt, processed vegetable products, chocolate, some condiments, and even in some pharmaceuticals, aspartame can be found [7].
So, it's not just about "not drinking diet beverages" – you still need to be aware of aspartame.
When purchasing food daily, you can check the "Ingredients" section on the packaging to quickly identify products containing aspartame.
There's No Need to Worry Too Much About Consumed Aspartame
Having read this, you must be asking:
Could the aspartame I unknowingly consumed in the past already be "damaging" me?
Answer: For most people, there is no need to panic.
From the content released this time, aspartame has been classified as a Group 2B carcinogen.
Guess what?
Mobile phone radiation is also a Group 2B carcinogen, while night shifts (overtime work) and barbecued food fall under Group 2A (Boss, are you getting the hint?).
This means that while there is a potential risk of cancer associated with aspartame, it's similar to our daily activities like using mobile phones, "staying up late," and "barbecuing and grilling," where the relationship with cancer still requires further evidence.
Moreover, the assessment report released today by the International Agency for Research on Cancer (IARC), the WHO, and the Joint FAO/WHO Expert Committee on Food Additives (JECFA) also reaffirmed:
The acceptable daily intake of aspartame is 40 milligrams per kilogram of body weight, and it can be consumed safely within this daily limit.
In other words, without consuming other sugar substitute foods, an adult weighing 70 kilograms would have to drink 9 to 14 cans of beverages per day (assuming each can contains 200 to 300 milligrams of aspartame) to reach the upper limit of intake.
And there's no need to worry too much about "unscrupulous businesses adding excessive amounts of aspartame," as adding too much will not make the taste sweeter but rather bitter, which is counterproductive.
To put it simply:
If you've consumed food with aspartame in the past, it's like the late nights you've already pulled.
If you've only occasionally stayed up late (occasionally consumed food and beverages with aspartame) and are currently not experiencing any discomfort, there's no need to be overly concerned.
However, if you've been consistently staying up late (frequently and in large quantities consuming food and beverages with aspartame), it's really time to change that lifestyle!
Even Without Aspartame, Artificial Sweeteners Shouldn't Be Consumed Unrestrainedly
You might still be asking:
Can I still safely consume artificial sweeteners in drinks and snacks in the future?
Answer: It's best to consume less, but there's no need to be afraid upon sight.
For those controlling sugar intake, trying to lose weight, or with diabetes, if you really want something sweet without the heavy burden, you can still consider using artificial sweeteners.
In addition to aspartame, there are other options such as acesulfame potassium, sucralose, xylitol, and natural sweeteners (like glycyrrhizin, stevia, and monk fruit sweeteners) [8].
And as I cannot emphasize enough: even if the added sweetener is not aspartame, you still cannot indulge in artificially sweetened foods and beverages without restraint!
After all, the WHO only announced in May this year that long-term consumption of artificial sweeteners not only does not lead to weight loss but may also have adverse effects (such as increasing the risk of Type 2 diabetes, cardiovascular diseases, and mortality, etc.).
Understanding Carcinogen Classifications to Stay Calm and Informed
You might still be asking:
What else is carcinogenic besides aspartame? Is there a list or a way to tell?
Answer: You can refer to the International Agency for Research on Cancer (IARC) of the WHO's classification and grading report on carcinogenic substances.
It's important to note that the classification into certain categories or levels of carcinogens does not refer to the toxicity level of the carcinogen or the strength of its carcinogenic effects, but rather to the adequacy of evidence regarding its carcinogenicity (weight of evidence).
The evidence is categorized as follows: Carcinogenic to humans (Group 1), Probably carcinogenic to humans (Group 2A), Possibly carcinogenic to humans (Group 2B), and Not classifiable as to its carcinogenicity to humans (Group 3).
For example, consuming about 50 grams of bacon daily can increase the risk of colorectal cancer by approximately 21%.
*Note, it's a 21% increased risk, not a 21% chance of getting colorectal cancer. To illustrate, if the risk for someone who doesn't consume any is 1%, then for those who do, the risk becomes 1.21%.
Aspartame's carcinogenic risk level is 2B, above which there are Group 2A carcinogens (such as red meat, processed meat, etc.), including some elements in life that are difficult to completely avoid.
Above Group 2A carcinogens, there are Group 1 carcinogens, including tobacco, alcohol, and betel nuts (many people continue to enjoy these despite being aware of the risks).
For those who want to lead a healthier lifestyle, it's important to avoid foods with carcinogenic risks, but we also understand that it's hard to completely abstain from sweeteners in daily life.
Learning about food and health is meant to help us make better choices, not to create unnecessary tension and panic.
I hope that by the end of this article, you can remain calm and enjoy your food and drinks without worry!
