A Variety Overview On Aspartame Keto Friendly

The keto diet or ketogenic has gained a lot of traction in recent years as a keto weight loss calculator tool. It involves eating very few carbs, moderate amounts of protein, and high amounts of fat.

By evacuating your body of carbs, the keto diet induces ketosis in the body and metabolic state in which your body start to burns fat for fuel instead of carbs.

If you staying in ketosis it can be challenging for you, and some of the people turn to use artificial sweeteners like aspartame which help to keep their carb intake at a low level.

However, you may wonder to know whether the uses of aspartame affects ketosis or not.

This article explains what aspartame is, describes its effects on ketosis, and lists its potential downsides.


What is aspartame?


Aspartame is an artificial sweetener consist of low calorie that is widely used in sugar-free gum, diet sodas and other several food products. It is created by fusing two amino acids aspartic acid and phenylalanine. Your body produces naturally aspartic acid in your body, but whereas phenylalanine comes from food. Aspartame is known as a sweet sugar substitute with 4 calories/ 1-gram serving packet. Sold under so many brand names, including Equal and NutraSweet, it’s generally considered totally safe for consumption.

The Food and Drug Administration (FDA) defines the Acceptable Daily Intake (ADI) for aspartame to be 23 mg per pound (50 mg per kg) of body weight. Meanwhile, the European Food Safety Authority (EFSA) has defined the ADI to be 18 mg per pound (40 mg per kg) of body weight. For detail, a 12 ounce (350ml) of soda diet contains 180 mg of aspartame. That means a 175 pound near (80-kg) the person would have to drink 23 cans of soda diet to surpass the FDA’s limit for aspartame or for the 18 cans by EFSA’s standards.

Aspartame is a low-calorie sweetener that’s generally considered safe for consumption. It’s widely used in diet sodas, sugar-free gum, and many other food products.

Aspartame doesn’t raise blood sugar.
To achieve ketosis and maintain it, your body needs to be depleted of carbs. If a lot of carbs are returned back into your diet, you will exit ketosis and back to burning carbs for fuel.

Most keto diets explained the limit of carbs is to about 5–10% of your daily calorie intake. On a diet of 2,000 calories per day, this equates to 20–50 grams of carbs per day. Aspartame provides less than 1 gram of carbs per 1-gram serving packet. Studies have found that it does not increase your blood sugar levels. One study in 100 people found that consuming aspartame twice weekly for 12 weeks had no effect on participants’ blood sugar levels, body weight, or appetite. Furthermore, given that it’s quite sweet — up to 200 times sweeter than table sugar — you’re likely to consume it in modest amounts.


Aspartame provides very few carbs and thus does not increase your blood sugar levels when consumed in safe amounts.

It probably won’t affect ketosis:

As aspartame does not increase your blood sugar levels, it likely won’t cause your body to exit ketosis. In one of the research study, 31 peoples followed Spanish the Ketogenic Mediterranean diet, another type of keto diet that incorporates a lot of olive oil and fish. They were also allowed to must be the use of artificial sweeteners, including aspartame too.

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After 12 weeks, participants had lost an average of 32 pounds (14.4 kg), and their blood sugar levels had decreased by an average of 16.5 milligrams per deciliter. Most notably, the use of aspartame side effects did not affect ketosis.


Given that aspartame does not increase your blood sugar levels, it likely won’t affect ketosis when consumed in moderate amounts.

Potential downsides:

Aspartame side effects on ketosis have not been studied specifically, and the long-term effects of keto diets — with or without aspartame — are unknown. While this sweetener is generally considered safe in most people, there are some considerations to keep in mind.

A Detail on Phenylketonurics:

People who have phenylketonuria symptoms should not consume aspartame, as it can be toxic. Phenylketonuria treatment is a genetic condition in which your body cannot process the amino acid phenylalanine — one of the main components of aspartame.

Additionally, those who take certain medications for schizophrenia should steer clear of aspartame, as the phenylalanine structure in the sweetener may worsen potential side effects, potentially affecting muscle control.

Furthermore, some feel that it’s unsafe to consume any amount of this sweetener. However, this has not been well studied. To get more research on using the aspartame while following a keto diet is needed.

If you consume aspartame while on a keto diet, make sure to do so in moderation to stay within the allowed number of carbs that will keep you in ketosis.


Aspartame is generally considered as a safe side in using, but it should be consumed in modest amounts to keep you in ketosis. More research on the direct effects of aspartame on ketosis is needed.

The bottom line:

Aspartame can be efficient and even very useful on the keto diet, with adding some little bit sweetness to your food while providing only 1 gram of carbs/1-gram serving packet. As it doesn’t raise your blood sugar, it likely won’t affect ketosis.

So the aspartame is generally considered completely safe for most peoples, its use on a keto diet but not in a detailed study. Says, Lara Kleinfelter Wilson, PhD. (L. Kleinfelter Wilson has a PhD in Microbiology & Immunology from Albert Einstein College of Medicine. In her free time, she enjoys ballroom dancing and spending time in the sun).

Thus, you should be careful to stay with the Acceptable Daily Intake and use aspartame that helps to keep to maintain your keto diet.

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