This article describes, What Exactly Is Aspartame? Is Aspartame A Keto-Friendly Sweetener? Plus some side effects of aspartame that you should know before using it on a keto diet.
Aspartame is one of the most popular sweeteners on the market all over the world. It is known by various names, such as Equal and NutraSweet.
The keto diet is a low-carb, high-fat, and medium-protein diet whose primary goal is to encourage people to lose weight and enjoy good health.
By depleting carbohydrates in the body, the ketogenic diet stimulates the metabolic state (Ketosis) in which your body burns fat for fuel rather than carbohydrates.
Sometimes, some people may find it difficult to remain in ketosis for a certain period of time.
In this case, some people may use artificial sweeteners like aspartame to help keep carbs low as you follow the keto diet.
What is Aspartame?
Aspartame is one of the most popular artificial sweeteners available in the US market. It is widely used in packaged products, especially in “diet” foods. It is usually used by diabetics as an alternative to regular sugar.
Aspartame is used in low-calorie foods, it exists as an odorless white crystalline powder, it is about 200 times sweeter than sugar and easily soluble in water.
Artificial sweeteners such as aspartame are found in a variety of different foods marketed for weight control.
* Some examples of products containing aspartame include:
Diet Soda. Sugar-free ice cream. Low-calorie fruit juice. Yoghurt. Sugar-free candy. Chewing gum.
Is aspartame safe to use?
Aspartame has been studied extensively to evaluate its positive and negative effects on the human body since it was first discovered in 1981. Several studies have indicated that it is safe for the general public.
* In addition, it has been approved for use by many regulatory bodies from various countries such as:
- The U.S Food and Drug Administration (FDA)
- World Health Organization (WHO)
- American Heart Association
- American Dietetic Association
- UK Food Standards Agency
- European Food Safety Authority (EFSA)…etc.
But the question still remains – is aspartame on Keto a good idea?
Is Aspartame Keto Friendly?
Actually, we can’t say “Is aspartame keto…?”. Because we may need more research and studies on whether or not aspartame directly affects ketosis.
Aspartame is generally considered safe to use, but when it comes to the keto diet, take it in moderate amounts to ensure you remain in a state of ketosis.
Studies have found that aspartame does not raise blood sugar levels (1), plus it may not have any effect on ketosis if you consume it in moderate amounts.
But honestly, there are still different opinions about what was “Is Aspartame Keto-Friendly Or Not?”
* Therefore, we recommend that you test yourself by measuring the level of ketones in the blood or any other method you want before and after taking aspartame.
* After running this test, you can see if Aspartame is the best sweetener you can use in Keto or not.
On the other hand, some studies indicate that it may have a negative impact on your health in general.
But don’t worry, fortunately, there are many sugar alternatives available that are suitable for the keto diet and do not contain any risks to your health.
It is best to avoid aspartame on keto?
* We’ll talk generally about the negative effects of aspartame
The keto diet may seem more restrictive, but if you are serious about sticking to it properly, you can be sure that you will get amazing results.
So if you decide to avoid aspartame on keto or any other artificial sweetener, this will still be the smartest decision to make.
* As mentioned earlier, taking aspartame on keto may have unwanted side effects, especially if this type of sweetener is taken regularly.
- May affect body weight gain
- It can cause hormonal imbalances, which lead to increased appetite
- Effect on metabolism
- Increase Risk of Heart Disease and Stroke
- It may cause diabetes
- May Cause Nervous System and Brain Disorders
- Possibly Contributes to Fibromyalgia
* Other side effects of aspartame
- Epilepsy or severe brain attacks.
- Alzheimer’s disease
- Attention deficit hyperactivity disorder (ADHD)
- Multiple sclerosis (MS)
- Kidney problems
But be careful; The research remains inconclusive about how aspartame and other non-food sweeteners affect these and other diseases.
Note if you want to avoid aspartame completely, be sure to read the ingredients of the product you want to buy, as a product containing aspartame is often described as containing phenylalanine.
* People with conditions such as kidney problems, phenylketonuria, and who are taking certain medications for schizophrenia should avoid taking aspartame.
Best Alternative Sweeteners For Aspartame On Keto
Some healthier alternatives to aspartame that you can consider if you are on the keto diet such as:
- Monk Fruit
All of these sweeteners mentioned are keto-friendly because they contain fewer calories, making them an excellent choice for those on a low-carb diet. Knowing that it does not have side effects when compared to chemical sweeteners such as aspartame.