Artificial sweeteners and E-numbers

What are artificial sweeteners?

Artificial sweeteners are synthetic sugar substitutes that reduce the sugar and calorie content of foods and drinks without sacrificing sweetness. These sweeteners, such as aspartame, sucralose and saccharin, are often found in diet soft drinks, sugar-free sweets and low-calorie desserts.

While they help to satisfy sweet cravings without adding calories, the long-term effects of consuming these substances have raised health concerns.

One of the most controversial artificial sweeteners is aspartame, which is often labelled as E951 on the list of ingredients. Aspartame is a dipeptide consisting of aspartic acid and phenylalaninetwo amino acids that occur naturally in food. When aspartame is broken down in the body, methanol is produced, a toxic substance that can damage the nervous system.

The health risks of aspartame

Neurological effects

Research results indicate that Aspartame can contribute to headaches, migraines and even more severe neurological disorders such as seizures and mood disorders in susceptible individuals. It is assumed that these effects are related to the methanol by-products that are formed when aspartame is metabolised in the body.

Intestinal health

Aspartame and other artificial sweeteners can disrupt the gut microbiome and lead to an imbalance of gut bacteriawhich has a negative impact on the Digestion and immune function. A disturbed gut microbiome is associated with various health problems, including obesity, insulin resistance and inflammatory bowel disease.

Carcinogenic potential

Some studies have raised concerns about a possible link between aspartame and cancer, although the evidence remains controversial. The International Agency for Research on Cancer (IARC) has categorised aspartame as "possibly carcinogenic" to humans, suggesting that further research into its long-term safety is needed.

Understanding E numbers: the good and the bad

E-numbers are codes for labelling food additives that are approved for use in the European Union. While some E-numbers stand for safe or even beneficial additives, others are associated with potential health risks.

There are both safe and harmful E-numbers and it is important to differentiate between them. For example, while some E-numbers such as E300 (ascorbic acid or vitamin C) are beneficial, others such as E621 (monosodium glutamate or MSG) are more controversial.

MSG is a flavour enhancer commonly used in processed foods. While MSG enhances the flavour of spicy food, it has been associated with symptoms such as headaches, nausea and reddening of the skin in sensitive individuals - a condition often referred to as 'Chinese restaurant syndrome'.

The dangers of certain E-numbers

Not all E-numbers are the same, some harbour considerable risks. Examples of dangerous E-numbers are

E320 (Butylated hydroxyanisole, BHA)

BHA is an antioxidant used to preserve fats and oils in food. It is associated with endocrine disruption and is classified by the IARC as "possibly carcinogenic".

E621 (monosodium glutamate, MSG)

It is known that MSG can cause adverse reactions such as headaches, sweating and chest pain in some people. Long-term consumption has also been linked to obesity and metabolic syndrome.

E220 (sulphur dioxide)

This preservative is normally used in dried fruit and wine to prevent spoilage. However, sulphur dioxide can cause respiratory problems in sensitive people, especially asthmatics.

E951 (aspartame)

As already mentioned, aspartame is associated with neurological and intestinal problems as well as possible carcinogenic effects.

E407 (carrageenan)

Carrageenan, which is often used as a thickening agent in dairy products and plant-based milk, is associated with inflammation and digestive problems, especially in people with inflammatory bowel disease.

Avoidance of harmful additives

Given the potential risks of certain artificial sweeteners and E-numbers, it is important to pay attention to the ingredients in the foods and drinks we consume. Here are some practical tips to avoid harmful additives:

Read the labels

Always check the ingredients list for artificial sweeteners such as aspartame and potentially harmful E-numbers. Avoid products with a long list of additives, especially those that are known to be harmful to your health.

Choose natural sweeteners

Choose natural alternatives to artificial sweeteners such as stevia, honey, inulin or maple syrup, which offer sweetness without the risks associated with synthetic chemicals.

Favour whole, unprocessed foods

The best way to avoid harmful additives is to focus on whole, unprocessed foods that contain no artificial sweeteners or preservatives. Fresh fruit and vegetables and as few processed foods as possible are always a safe choice. Organic foods are less likely to contain artificial additives, preservatives or E-numbers as they are subject to strict guidelines that favour natural ingredients.

Fulvic acid

Eating foods that are low in calories and carbohydrates seems to be a good solution. However, in addition to artificial sweeteners, they often contain free amino acids. If these enter the digestive tract, they can cause various problems. Fulvic acid helps the body to Amino acids if there is no carrier molecule for them. This prevents these Amino acids into toxic substances in the intestine.

Conclusion

Artificial sweeteners and certain E-numbers may seem harmless, but their long-term effects on health are a growing cause for concern. Substances such as aspartame, MSG and carrageenan have been linked to a range of health problems, from intestinal imbalances to neurological problems and cancer. By making conscious choices and choosing natural, minimally processed foods, we can significantly reduce our exposure to these potentially harmful additives.