Aspartame is a white and odorless artificial sweetener in powder form that is low in calories and way sweeter than regular table sugar.
Aside from Diet sodas, aspartame is used in products like sugar-free chewing gums, jello, gelatin, ice cream, breakfast cereal, etc.
Extensive studies support the safety of aspartame, with regulatory agencies such as the FDA and the European Food Safety Authority (EFSA) considering it safe for consumption.
However, there have been concerns recently about the possible adverse effects of aspartame on blood sugar levels. Let’s address that below.
Does Aspartame Raise Blood Sugar?
The simple answer is no. Many experiments, observations, and research have been carried out to determine if aspartame raises blood sugar, and the results have shown that aspartame does not increase blood sugar.
Research has also shown that aspartame is safe for the body’s blood sugar.
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Is Aspartame Safe For Diabetics?
As a person with diabetes, you don’t need to avoid aspartame because when consumed, it is broken down in the body as amino acids, aspartic acid, and phenylalanine.
These breakdown products are not carbohydrates, meaning they do not affect blood sugar levels, and they are safe for diabetics (type 1 or type 2).
Will Aspartame Spike Insulin?
Insulin is a hormone in the body that allows your body to use glucose (a type of sugar) for energy.
Research has shown that insulin has minimal to no response to aspartame. Compared to natural sugar, it does not affect insulin.
Best Artificial Sweeteners For Diabetes That Do Not Raise Blood Sugar
Sweeteners can serve as an alternative to sugar, offering a sweet taste without significantly impacting blood sugar levels.
For people trying to manage their blood sugar levels, using a suitable sweetener is very important.
All sweeteners are not created the same when considering their effects on blood sugar. That is why you need to be careful when deciding on which sweetener to use.
Let’s also look at sweeteners you can use in place of aspartame:
1) Stevia
Stevia is a natural sweetener with no calories. Unlike table sugar, stevia has no impact on blood sugar levels. This makes it an excellent choice for people who want to reduce their sugar intake without losing the sweet taste.
2) Monk Fruit Extract
Monk fruit extract is another sweetener that does not raise blood sugar levels. As the name implies, it is obtained from the monk fruit (a small green gourd native to Southeast Asia). Like stevia, monk fruit extract is very sweet and does not contain calories or carbohydrates.
3) Erythritol
Erythritol is a “sugar alcohol” that contains little to no calories and has minimal effects on blood sugar levels. It is often used as a substitute for table sugar when cooking or baking.
4) Sucralose
Sucralose is an artificial sweetener like aspartame, usually found in standard sugar-free products. It does not raise blood sugar levels.
While sweeteners can help reduce sugar intake and manage blood sugar levels, it’s essential to use them in moderation and as part of a balanced diet.
It’s always a good idea to consult a healthcare professional or registered dietitian for personalized advice.
Conclusion
Aspartame is not known to raise blood sugar levels in diabetics (type 1 and 2) and healthy people.
It is still known to be a safe sugar substitute for people with diabetes and healthy people alike.
Although people may react differently to aspartame, science-based research shows that it has little to no adverse effects on blood sugar and insulin levels.
Suppose you have concerns about how aspartame may affect your blood sugar. In that case, it is advisable to consult with a healthcare professional, especially if you have specific medical conditions or dietary requirements.
As with any dietary choice, moderation is key, and a balanced diet remains essential for overall health.
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