What is Xylitol?
Xylitol is a naturally occurring sugar alcohol, often referred to as a polyol, which is found in low quantities in many fruits and vegetables, such as plums, strawberries, cauliflower, and pumpkin [1, 2]. It is a white, crystalline, amorphous substance nearly identical to sugar in sweetness but contains only a third of the calories [3]. Xylitol is also known as birch sugar, as it can be derived mainly from birch and other hardwood trees [4].
Uses of Xylitol
Xylitol has various applications in various industries due to its beneficial health properties. It is commonly used as a low-calorie sweetener in pharmaceuticals, cosmetics, food, and polymer industries, making it one of the top 12 bio-products [5].
In the food industry, xylitol is used in gums, candies, and other items due to its sweetening properties [3]. It is also used in oral health-related products to prevent tooth decay [3, 6]. Studies suggest that xylitol can reduce the occurrence of dental caries in young children, schoolchildren, and mothers, as well as in children via their mothers [4]. It has a significant antiplaque effect on the surface of the teeth and can reduce gingival inflammation [7].
In the medical field, xylitol has been found to prevent demineralization of teeth and bones, otitis media infection, respiratory tract infections, inflammation, and cancer progression [5]. It can also aid in treating glucose-6-phosphate deficiency-associated hemolytic anaemia [5].
Moreover, xylitol has been used as a drug carrier due to its high permeability and non-toxic nature [5]. It can also reduce constipation, diabetes, obesity, and other body syndromes or illnesses [7].
What is Aspartame?
Aspartame is a synthetic substance that combines two amino acids: aspartic acid and phenylalanine. Aspartic acid is a nonessential amino acid that occurs naturally in the human body and food. At the same time, phenylalanine is an essential amino acid that the body doesn't produce naturally and must be obtained from food [8].
Aspartame is found in many foods, candies, and beverages. It's also available in packet form and can be found under several brand names, including Equal, Sugar Twin, and NutraSweet [9].
This artificial sweetener is approximately 200 times sweeter than regular sugar, meaning a minimal amount is needed to give foods and beverages a sweet flavour [10]. Despite its sweetness, aspartame contributes only 0.5% of kilocalories of sugar, making it a popular choice for those looking to reduce their sugar intake [11].
Uses of Aspartame
One of the primary uses of aspartame is in soft drinks. It is a common ingredient in diet sodas and other low-calorie beverages, providing sweetness without the calories or carbohydrates of sugar [11, 12, 9].
Aspartame is also used in confectionery products. This includes candies and other sweet treats, which can provide a sweet taste without adding calories or impacting blood glucose levels [11, 9].
In addition to food and beverages, aspartame is used in medicines. It can be used to sweeten medications, making them more palatable, especially for children or those who have difficulty swallowing bitter medication [11].
Aspartame is also available in packet form under several brand names, including Equal, Sugar Twin, and NutraSweet. These packets can sweeten foods and drinks at home, providing a low-calorie alternative to sugar [9].
Xylitol vs Aspartame: Side effects
Aspartame and xylitol are used in a variety of food and drink products. However, they may cause side effects in specific individuals or when consumed in large amounts.
Aspartame side effects:
Aspartame is generally safe for the general population, but certain groups should avoid it due to potential side effects. People with a rare genetic disease called phenylketonuria (PKU) should avoid aspartame as they can't properly process phenylalanine, one of the two ingredients of aspartame, leading to its dangerous accumulation in the body. This build-up can cause brain damage.
People taking medications for schizophrenia should also avoid aspartame as the phenylalanine in it may exacerbate the uncontrolled muscle movements of tardive dyskinesia, a side effect of some schizophrenia medications. Other groups that may have problems with aspartame include people with advanced liver disease and pregnant people with high levels of phenylalanine in their blood [13].
Xylitol side effects:
Xylitol, on the other hand, can cause gastrointestinal problems such as diarrhoea, abdominal bloating, and gas when consumed in large amounts. These side effects typically occur at 100 grams or more daily doses. Therefore, it's generally recommended to limit xylitol intake to 50 grams or less per day [3].
It's important to note that while there have been claims linking aspartame to a multitude of side effects and adverse health outcomes, including cancer, seizures, headaches, allergies, skin problems, depression, and more, these claims have not been conclusively proven. Research is ongoing to explore these potential links [13].
Choosing between Xylitol and Aspartame
Choosing between xylitol and aspartame depends on your needs and health conditions. Both are artificial sweeteners that can be used as sugar substitutes, especially for people who need to monitor their sugar intake, such as those with diabetes or those trying to lose weight.
If you're looking for a sweetener with dental benefits, xylitol might be the better choice. However, if you're sensitive to gastrointestinal issues, aspartame might be a safer option. It's always best to consult a healthcare provider before deciding, as individual health needs vary.