The carnivore diet has become an increasingly popular way of eating for its reported health benefits. However, its restrictive nature leaves many wondering: can you eat aspartame on a carnivore diet? The short answer is yes, aspartame is generally considered permissible in small amounts on a carnivore diet.
What is Aspartame?
Before diving into whether aspartame fits into a carnivore diet, it's important to understand what exactly aspartame is.
Aspartame is an artificial sweetener commonly used as a sugar substitute in foods and beverages. Chemically speaking, aspartame is comprised of two amino acids – phenylalanine and aspartic acid.
So while aspartame is artificial, it is derived from amino acids found in protein. This key point comes into play when determining if aspartame is carnivore diet approved.
A Closer Look at the Carnivore Diet
The carnivore diet, as its name implies, primarily consists of meat and animal products. Followers aim to mimic an ancestral, carnivorous diet by eliminating all plant foods, including fruits, vegetables, grains, legumes, nuts and seeds.
The carnivore diet instead focuses on nutrient-dense proteins like:
- Beef
- Poultry
- Pork
- Fish
- Eggs
- Dairy products
The ideology behind this restrictive eating pattern is that eliminating plant foods frees the body of compounds like lectins and phytates that can cause inflammation. By only eating meat and animal products, carnivore dieters report improved energy, focus, body composition and a reduction in autoimmune symptoms.
However, the extreme limitations of the carnivore diet leave many wondering if exceptions can be made, especially for those with a sweet tooth. This is where non-nutritive sweeteners like aspartame come into play.
The Role of Sweeteners on the Carnivore Diet
Sweeteners and other plant-based additives are generally excluded on the carnivore diet. That means common sweeteners like sugar, honey and maple syrup are typically not permitted.
However, there is room for debate when it comes to non-nutritive sweeteners, or sugar substitutes, like aspartame.
Since aspartame is derived from the amino acids phenylalanine and aspartic acid, it can be considered a protein component rather than a plant additive.
This is a key distinction, as protein is the cornerstone of any carnivorous diet.
The Verdict: Yes, But in Moderation
Given its amino acid foundation, most proponents of the carnivore diet permit aspartame in moderation.
The idea is that since aspartame comes from amino acids and not plants, having small amounts should not detract from the principles of the carnivore diet.
However, there are some caveats to keep in mind:
Avoid overdoing it – While aspartame is allowable, it's best used sparingly. Consuming high amounts could potentially trigger cravings for sweets and other plant foods. Moderation is key.
Read labels – Be sure to read ingredient lists closely, as other additives are likely not carnivore approved. For example, a diet soda may contain aspartame but also have unlabeled colors, flavors and preservatives that should be avoided.
Consider stevia – The natural, plant-derived sweetener stevia may also be an option on occasion. Since it comes from a plant and not amino acids, some carnivore followers prefer it over aspartame. But again, moderation is important.
The Bottom Line
Can you have aspartame on a carnivore diet? In small amounts, yes. Since aspartame is derived from protein components and not plants, having limited quantities of artificially sweetened foods and beverages made with aspartame can fit into a carnivorous eating pattern.
However, restraint and caution are advised. Relying too heavily on sweets and sweeteners – even carnivore approved ones – is antithetical to the meat-focused principles of the diet. Moderation and smart choices are key to successfully incorporating aspartame.
So if you're craving a little sweetness, an aspartame-sweetened beverage once in awhile or a piece of sugar-free gum can be an acceptable part of an otherwise strictly carnivorous diet. Just be mindful of your overall intake for the best results.
Frequently Asked Questions
Here are answers to some common questions about eating aspartame on a carnivore diet:
Is aspartame keto friendly?
Yes, aspartame is generally considered keto friendly and won't impact ketosis, since it does not contain carbohydrates or calories. Those following a keto carnivore diet can include limited amounts.
What about other sweeteners like sucralose?
Sucralose (Splenda) is also amino acid based, so small amounts are likely fine on a carnivore diet too. Other sweeteners like saccharin have more debate around them. Stevia is lower carb but still plant based.
Can you have diet soda on carnivore?
In moderation, diet sodas sweetened with aspartame are probably fine. But be wary of other additives and opt for sparkling water when possible. An occasional diet soda won't sabotage your carnivore diet but shouldn't be a daily indulgence.
Is aspartame bad for you?
The health impacts of aspartame are controversial. While the FDA deems standard uses safe, some studies have linked chronic, excessive intake to headaches, neurological problems and more. This is why moderation is key, even on a carnivore diet.
What about monk fruit sweetener?
Monk fruit is plant-based, so most carnivore followers avoid it. But since it contains no calories or carbs, using it sparingly in some cases may be up for debate. But it's likely better to avoid monk fruit and stick to aspartame as your occasional sweetener if needed.
In Closing
The carnivore diet is undeniably restrictive. However, enjoying an aspartame-sweetened coffee or zero calorie beverage from time to time can add some flavor and variety. The key is moderation and avoiding going overboard on sweets or sweeteners. With mindful consumption, aspartame can have a place even in the most strict carnivorous diets.