Is aspartame keto? Try aspartame if you’re looking for an artificial sweetener on your low-carb diet. We’ll look at this sugar substitute to determine if it fits into a keto diet.
Check out our posts on sweet keto snacks and keto chocolate if you have a sweet tooth.
Aspartame
Serving Size: 1 packet
keto approved
Net Carbs
0g
Protein
0g
Fat
0g
Calories
100
Table of Contents
What is Aspartame?
Aspartame is one of the most popular artificial sweeteners in the world, but it’s also one of the most controversial. Aspartame is sold under the brand name Equal or NutraSweet.
This artificial sweetener is also found in many diet sodas and sugar-free or reduced-calorie foods. It is very common to find aspartame in packaged foods that are “diet” branded.
Aspartame comprises two naturally occurring amino acids, Phenylalanine, and aspartic acid. Phenylalanine is an essential amino acid that you get from food. Aspartic acid is a non-essential amino acid that your body can produce.
Aspartame is considered to be 200 times sweeter than regular table sugar. This means the amount of aspartame you need to sweeten food is very low, and the calorie content is usually considered low enough to be recorded as 0.
Different types of artificial sweeteners have different tastes from regular table sugar. Aspartame is considered to be one of the closest taste profiles to sugar.
However, the sweetness of aspartame lasts longer than sucrose (sugar), so it is often blended with other artificial sweeteners like acesulfame potassium to produce a sweetener that tastes more like table sugar.
Is Aspartame Safe?
Aspartame is one of the most rigorously tested food products of all time. The safety of aspartame has been studied ever since it was discovered. Aspartame has been deemed safe by over 100 regulatory bodies in several different countries, including:
- The United States Food and Drug Administration (FDA)
- UK Food Standards Agency
- United Nations Food and Agriculture Organization
- World Health Organization
- European Food Safety Authority (EFSA)
- Health Canada
- American Dietetic Association
- American Heart Association
These organizations have all said that aspartame is safe for human consumption. There is one concern, though.
Aspartame contains Phenylalanine. This is a naturally occurring amino acid but a health hazard to people with phenylketonuria (PKU). PKU is a rare disease that prevents Phenylalanine from being metabolized.
Because of this, products containing aspartame are labeled “Phenylketonurics: Contains Phenylalanine” in the United States. If you have PKU, you should avoid aspartame.
There have been rumors that aspartame causes cancer or neurotoxic effects. Studies have not been able to show any link between aspartame and these conditions.
The evidence suggests that aspartame is safe.
How Much Aspartame Can You Consume?
Most things are safe in moderation, but there must be a limit when you consume too much. According to the FDA and EFSA, a safe, acceptable daily intake of aspartame is 40-50 milligrams per kilogram of body weight.
Diet soda contains about 185 milligrams of aspartame. If you weigh 68 kilograms or 150 pounds, you must drink over 15 cans of diet soda to exceed your daily limit.
Diet sodas, like Diet Coke, use aspartame as a sweetener.
What are the Side Effects of Aspartame?
We mentioned above that studies don’t show a link between cancer and neurotoxic effects. However, users of aspartame have reported several side effects. These side effects include headaches, seizures, depression, ADHD, dizziness, congenital disabilities,
Alzheimer’s disease, MS, and weight gain. Studies are still going on to confirm the link between aspartame and these ailments. At this time, the studies seem to be inconsistent.
Is Aspartame Keto
When we evaluate whether food or supplement is keto, we generally look at the macronutrients of the substance. The ideal macronutrient mix for keto is low carb, high fat, and moderate protein.
Aspartame contains no carbs because the amount needed to sweeten food is so small. It also contains no fat or protein and is generally considered to have no calories.
Based on our assessment, aspartame is keto. Since it contains no carbs or calories, we think aspartame fits into a keto diet.
- ZERO CALORIE SWEETENER: This convenient 800-count bulk pack of EQUAL Sweetener packets has zero calories, fat, sodium or carbs per serving, and is an ideal sugar alternative for people with diabetes and those looking for keto diet friendly options
- SWEETENER: Perfect for recipes, cereal and drinks! Use EQUAL 0 Calorie Sweetener to sweeten everything from coffee to fruit smoothies
- SUGAR ALTERNATIVE: EQUAL 0 Calorie Sweetener is gluten free and kosher parve certified by the Orthodox Union
- DIABETIC SWEETENER: This sweetener is suitable for individuals with diabetes. Replacing added sugar with zero-calorie sweeteners can help individuals with diabetes manage their health while enjoying sweetened food and beverages
- EQUAL SWEETENER: Each packet of this sugar substitute has the same sweetness as two teaspoons of su
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The Bottom Line on Aspartame
Overall, aspartame is a good option for people looking for an alternative to sugar that will keep them in ketosis. However, you may want to watch out for some of the listed side effects we mentioned above.
In particular, some people who drink excess diet soda find that they have weight loss stalls.
If you’re on keto, consuming aspartame, and having difficulty losing weight, you may want to experiment with using less aspartame.
Most studies show that aspartame is safe and not linked to cancer. Hundreds of organizations worldwide have approved aspartame as a food product and consider it safe for human consumption.
Aspartame Alternatives
We think aspartame is a good sweetener. However, several competing artificial and natural sweeteners are low in carbs and calories. These alternative sweeteners are also a good choice for a keto diet.
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