The Fascinating Truth About Aspartame, Cancer, & Neurotoxicity
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Is Aspartame’s Reputation Well-Deserved?
In Tuesday’s newsletter, we asked you for your health-related opinions on aspartame, and got the above-depicted, below-described, set of responses:
- About 47% said “It is an evil carcinogenic neurotoxin”
- 20% said “It is safe-ish, but has health risks that are worse than sugar”
- About 19% said “It is not healthy, but better than sugar”
- About 15% said “It’s a perfectly healthy replacement for sugar”
But what does the science say?
Aspartame is carcinogenic: True or False?
False, assuming consuming it in moderation. In excess, almost anything can cause cancer (oxygen is a fine example). But for all meaningful purposes, aspartame does not appear to be carcinogenic. For example,
❝The results of these studies showed no evidence that these sweeteners cause cancer or other harms in people.❞
~ NIH | National Cancer Institute
Source: Artificial Sweeteners and Cancer
Plenty of studies and reviews have also confirmed this; here are some examples:
- Evaluation of aspartame cancer epidemiology studies based on quality appraisal criteria
- Aspartame, low-calorie sweeteners and disease: Regulatory safety and epidemiological issues
- Aspartame: A review of genotoxicity data
Why then do so many people believe it causes cancer, despite all the evidence against it?
Well, there was a small study involving giving megadoses to rats, which did increase their cancer risk. So of course, the popular press took that and ran with it.
But those results have not been achieved outside of rats, and human studies great and small have all been overwhelmingly conclusive that moderate consumption of aspartame has no effect on cancer risk.
Aspartame is a neurotoxin: True or False?
False, again assuming moderate consumption. If you’re a rat being injected with a megadose, your experience may vary. But a human enjoying a diet soda, the aspartame isn’t the part that’s doing you harm, so far as we know.
For example, the European Food Safety Agency’s scientific review panel concluded:
❝there is still no substantive evidence that aspartame can induce such effects❞
~ Dr. Atkin et al (it was a pan-European team of 21 experts in the field)
Source: Report on the Meeting on Aspartame with National Experts
See also,
❝The data from the extensive investigations into the possibility of neurotoxic effects of aspartame, in general, do not support the hypothesis that aspartame in the human diet will affect nervous system function, learning or behavior.
The weight of existing evidence is that aspartame is safe at current levels of consumption as a nonnutritive sweetener.❞
and
❝The safety testing of aspartame has gone well beyond that required to evaluate the safety of a food additive.
When all the research on aspartame, including evaluations in both the premarketing and postmarketing periods, is examined as a whole, it is clear that aspartame is safe, and there are no unresolved questions regarding its safety under conditions of intended use.❞
Source: Regulatory Toxicology & Pharmacology | Aspartame: Review of Safety
Why then do many people believe it is a neurotoxin? This one can be traced back to a chain letter hoax from about 26 years ago; you can read it here, but please be aware it is an entirely debunked hoax:
Urban Legends | Aspartame Hoax
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A New $16,000 Postpartum Depression Drug Is Here. How Will Insurers Handle It?
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A much-awaited treatment for postpartum depression, zuranolone, hit the market in December, promising an accessible and fast-acting medication for a debilitating illness. But most private health insurers have yet to publish criteria for when they will cover it, according to a new analysis of insurance policies.
The lack of guidance could limit use of the drug, which is both novel — it targets hormone function to relieve symptoms instead of the brain’s serotonin system, as typical antidepressants do — and expensive, at $15,900 for the 14-day pill regimen.
Lawyers, advocates, and regulators are watching closely to see how insurance companies will shape policies for zuranolone because of how some handled its predecessor, an intravenous form of the same drug called brexanolone, which came on the market in 2019. Many insurers required patients to try other, cheaper medications first — known as the fail-first approach — before they could be approved for brexanolone, which was shown in early trials reviewed by the FDA to provide relief within days. Typical antidepressants take four to six weeks to take effect.
“We’ll have to see if insurers cover this drug and what fail-first requirements they put in” for zuranolone, said Meiram Bendat, a licensed psychotherapist and an attorney who represents patients.
Most health plans have yet to issue any guidelines for zuranolone, and maternal health advocates worry that the few that have are taking a restrictive approach. Some policies require that patients first try and fail a standard antidepressant before the insurer will pay for zuranolone.
In other cases, guidelines require psychiatrists to prescribe it, rather than obstetricians, potentially delaying treatment since OB-GYN practitioners are usually the first medical providers to see signs of postpartum depression.
Advocates are most worried about the lack of coverage guidance.
“If you don’t have a published policy, there is going to be more variation in decision-making that isn’t fair and is less efficient. Transparency is really important,” said Joy Burkhard, executive director of the nonprofit Policy Center for Maternal Mental Health, which commissioned the study.
With brexanolone, which was priced at $34,000 for the three-day infusion, California’s largest insurer, Kaiser Permanente, had such rigorous criteria for prescribing it that experts said the policy amounted to a blanket denial for all patients, according to an NPR investigation in 2021.
KP’s written guidelines required patients to try and fail four medications and electroconvulsive therapy before they would be eligible for brexanolone. Because the drug was approved only for up to six months postpartum, and trials of typical antidepressants take four to six weeks each, the clock would run out before a patient had time to try brexanolone.
An analysis by NPR of a dozen other health plans at the time showed Kaiser Permanente’s policy on brexanolone to be an outlier. Some did require that patients fail one or two other drugs first, but KP was the only one that recommended four.
Miriam McDonald, who developed severe postpartum depression and suicidal ideation after giving birth in late 2019, battled Kaiser Permanente for more than a year to find effective treatment. Her doctors put her on a merry-go-round of medications that didn’t work and often carried unbearable side effects, she said. Her doctors refused to prescribe brexanolone, the only FDA-approved medication specifically for postpartum depression at the time.
“No woman should suffer like I did after having a child,” McDonald said. “The policy was completely unfair. I was in purgatory.”
One month after NPR published its investigation, KP overhauled its criteria to recommend that women try just one medication before becoming eligible for brexanolone.
Then, in March 2023, after the federal Department of Labor launched an investigation into the insurer — citing NPR’s reporting — the insurer revised its brexanolone guidelines again, removing all fail-first recommendations, according to internal documents recently obtained by NPR. Patients need only decline a trial of another medication.
“Since brexanolone was first approved for use, more experience and research have added to information about its efficacy and safety,” the insurer said in a statement. “Kaiser Permanente is committed to ensuring brexanolone is available when physicians and patients determine it is an appropriate treatment.”
“Kaiser basically went from having the most restrictive policy to the most robust,” said Burkhard of the Policy Center for Maternal Mental Health. “It’s now a gold standard for the rest of the industry.”
McDonald is hopeful that her willingness to speak out and the subsequent regulatory actions and policy changes for brexanolone will lead Kaiser Permanente and other health plans to set patient-friendly policies for zuranolone.
“This will prevent other women from having to go through a year of depression to find something that works,” she said.
Clinicians were excited when the FDA approved zuranolone last August, believing the pill form, taken once a day at home over two weeks, will be more accessible to women compared with the three-day hospital stay for the IV infusion. Many perinatal psychiatrists told NPR it is imperative to treat postpartum depression as quickly as possible to avoid negative effects, including cognitive and social problems in the baby, anxiety or depression in the father or partner, or the death of the mother to suicide, which accounts for up to 20% of maternal deaths.
So far, only one of the country’s six largest private insurers, Centene, has set a policy for zuranolone. It is unclear what criteria KP will set for the new pill. California’s Medicaid program, known as Medi-Cal, has not yet established coverage criteria.
Insurers’ policies for zuranolone will be written at a time when the regulatory environment around mental health treatment is shifting. The U.S. Department of Labor is cracking down on violations of the Mental Health Parity and Addiction Equity Act of 2008, which requires insurers to cover psychiatric treatments the same as physical treatments.
Insurers must now comply with stricter reporting and auditing requirements intended to increase patient access to mental health care, which advocates hope will compel health plans to be more careful about the policies they write in the first place.
In California, insurers must also comply with an even broader state mental health parity law from 2021, which requires them to use clinically based, expert-recognized criteria and guidelines in making medical decisions. The law was designed to limit arbitrary or cost-driven denials for mental health treatments and has been hailed as a model for the rest of the country. Much-anticipated regulations for the law are expected to be released this spring and could offer further guidance for insurers in California setting policies for zuranolone.
In the meantime, Burkhard said, patients suffering from postpartum depression should not hold back from asking their doctors about zuranolone. Insurers can still grant access to the drug on a case-by-case basis before they formalize their coverage criteria.
“Providers shouldn’t be deterred from prescribing zuranolone,” Burkhard said.
This article is from a partnership that includes KQED, NPR and KFF Health News.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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Optimal Black Pepper Dosage and Supplement
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝I may have missed it, but how much black pepper provides benefits?❞
So, for any new subscribers joining us today, this is about two recent main features:
As for a daily dosage of black pepper, it varies depending on the benefit you’re looking for, but:
- 5–20mg of piperine is the dosage range used in most scientific studies we looked at
- 10mg is a very common dosage found in many popular supplements
- That’s the mass of piperine though, so if taking it as actual black pepper rather than as an extract, ½ teaspoon is considered sufficient to enjoy benefits.
❝I loved the health benefits of pepper. I do not like pepper. Where can I get it as a supplement?❞
You can simply buy whole black peppercorns and take a few with water as though they were tablets. Your stomach acid will do the rest. Black pepper is also good for digestion, so taking it with a meal is best.
You can buy piperine (black pepper extract) by itself as a supplement in powder form, but if you don’t like black pepper, you will probably not like this powder either. We couldn’t find it readily in capsule form.
You can buy piperine (black pepper extract) as an adjunct to other supplements, with perhaps the most common/popular being turmeric capsules that also contain 10mg (or more) piperine per capsule. Shop around if you like, but here’s one that has 15mg piperine* per capsule, for example.
*They call it “Bioperine®” but that is literally just piperine. Same go
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Apple vs Apricot – Which is Healthier?
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Our Verdict
When comparing apple to apricot, we picked the apricot.
Why?
In terms of macros, there’s not too much between them; apples are higher in carbs and only a little higher in fiber, which disparity makes for a slightly higher glycemic index, but it’s not a big difference and they are both low GI foods.
Micronutrients, however, set these two fruits apart:
In the category of vitamins, apple is a tiny bit higher in choline, while apricots are higher in vitamins A, B1, B2, B3, B5, B6, B9, C, E, and K—in most cases, by quite large margins, too. All in all, a clear and easy win for apricots.
When it comes to minerals, apples are not higher in any minerals, while apricots are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. There’s simply no contest here.
In short, if an apple a day keeps the doctor away, then an apricot will give the doctor a nice weekend break somewhere.
Want to learn more?
You might like to read:
Top 8 Fruits That Prevent & Kill Cancer
Take care!
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We created a VR tool to test brain function. It could one day help diagnose dementia
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
If you or a loved one have noticed changes in your memory or thinking as you’ve grown older, this could reflect typical changes that occur with ageing. In some cases though, it might suggest something more, such as the onset of dementia.
The best thing to do if you have concerns is to make an appointment with your GP, who will probably run some tests. Assessment is important because if there is something more going on, early diagnosis can enable prompt access to the right interventions, supports and care.
But current methods of dementia screening have limitations, and testing can be daunting for patients.
Our research suggests virtual reality (VR) could be a useful cognitive screening tool, and mitigate some of the challenges associated with current testing methods, opening up the possibility it may one day play a role in dementia diagnosis.
Where current testing is falling short
If someone is worried about their memory and thinking, their GP might ask them to complete a series of quick tasks that check things like the ability to follow simple instructions, basic arithmetic, memory and orientation.
These sorts of screening tools are really good at confirming cognitive problems that may already be very apparent. But commonly used screening tests are not always so good at detecting early and more subtle difficulties with memory and thinking, meaning such changes could be missed until they get worse.
A clinical neuropsychological assessment is better equipped to detect early changes. This involves a comprehensive review of a patient’s personal and medical history, and detailed assessment of cognitive functions, including attention, language, memory, executive functioning, mood factors and more. However, this can be costly and the testing can take several hours.
Testing is also somewhat removed from everyday experience, not directly tapping into activities of daily living.
Enter virtual reality
VR technology uses computer-generated environments to create immersive experiences that feel like real life. While VR is often used for entertainment, it has increasingly found applications in health care, including in rehabilitation and falls prevention.
Using VR for cognitive screening is still a new area. VR-based cognitive tests generally create a scenario such as shopping at a supermarket or driving around a city to ascertain how a person would perform in these situations.
Notably, they engage various senses and cognitive processes such as sight, sound and spatial awareness in immersive ways. All this may reveal subtle impairments which can be missed by standard methods.
VR assessments are also often more engaging and enjoyable, potentially reducing anxiety for those who may feel uneasy in traditional testing environments, and improving compliance compared to standard assessments.
Most studies of VR-based cognitive tests have explored their capacity to pick up impairments in spatial memory (the ability to remember where something is located and how to get there), and the results have been promising.
Given VR’s potential for assisting with diagnosis of cognitive impairment and dementia remains largely untapped, our team developed an online computerised game (referred to as semi-immersive VR) to see how well a person can remember, recall and complete everyday tasks. In our VR game, which lasts about 20 minutes, the user role plays a waiter in a cafe and receives a score on their performance.
To assess its potential, we enlisted more than 140 people to play the game and provide feedback. The results of this research are published across three recent papers.
Testing our VR tool
In our most recently published study, we wanted to verify the accuracy and sensitivity of our VR game to assess cognitive abilities.
We compared our test to an existing screening tool (called the TICS-M) in more than 130 adults. We found our VR task was able to capture meaningful aspects of cognitive function, including recalling food items and spatial memory.
We also found younger adults performed better in the game than older adults, which echoes the pattern commonly seen in regular memory tests.
In a separate study, we followed ten adults aged over 65 while they completed the game, and interviewed them afterwards. We wanted to understand how this group – who the tool would target – perceived the task.
These seniors told us they found the game user-friendly and believed it was a promising tool for screening memory. They described the game as engaging and immersive, expressing enthusiasm to continue playing. They didn’t find the task created anxiety.
For a third study, we spoke to seven health-care professionals about the tool. Overall they gave positive feedback, and noted its dynamic approach to age-old diagnostic challenges.
However, they did flag some concerns and potential barriers to implementing this sort of tool. These included resource constraints in clinical practice (such as time and space to carry out the assessment) and whether it would be accessible for people with limited technological skills. There was also some scepticism about whether the tool would be an accurate method to assist with dementia diagnosis.
While our initial research suggests this tool could be a promising way to assess cognitive performance, this is not the same as diagnosing dementia. To improve the test’s ability to accurately detect those who likely have dementia, we’ll need to make it more specific for that purpose, and carry out further research to validate its effectiveness.
We’ll be conducting more testing of the game soon. Anyone interested in giving it a go to help with our research can register on our team’s website.
Joyce Siette, Research Theme Fellow in Health and Wellbeing, Western Sydney University and Paul Strutt, Senior Lecturer in Psychology, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Anti-Inflammatory Pineapple Fried Rice
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Fried rice is not most people’s go-to when one thinks of health food, but this one is. It’s packed with plenty of nutrients, many of which are anti-inflammatory, but the real star is the pineapple (with its high bromelain content and thus particularly potent benefits).
You will need
- 2½ cups cooked wholegrain basmati rice (you can use our Tasty Versatile Rice recipe if you don’t already have leftovers to use)
- 1 cup pineapple chunks
- ½ red onion, diced
- 1 red bell pepper, diced
- ½ cup sweetcorn
- ½ peas
- 3 green onions, chopped
- 2 serrano peppers, chopped (omit if you don’t care for heat)
- 2 tbsp coconut oil
- 1 tbsp grated fresh ginger
- 1 tbsp black pepper, coarse ground
Method
(we suggest you read everything at least once before doing anything)
1) Fry the red onion, serrano peppers, and ginger in the coconut oil over a medium heat, stirring frequently, for about 3 minutes.
2) Add the pineapple, bell pepper, sweetcorn, peas, and black pepper, stirring frequently, for about another 3 minutes.
3) Add the rice, stirring gently but thoroughly, until fully reheated and mixed in.
4) Serve, garnishing with the green onions.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Eat To Beat Inflammation
- Ginger Does A Lot More Than You Think
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Bromelain vs Inflammation & Much More
Take care!
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How To Actually Start A Healthy Lifestyle In The New Year
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Dr. Faye Bate cuts through the trends to give advice that’ll last past January the 2nd:
What actually works
…and is actually easy to implement:
Avoid an All-or-Nothing Mindset
- Strict, perfectionist approaches often lead to failure and guilt.
- Small, balanced efforts can be imperfect without being failures!
- Sustainable habits should integrate seamlessly into daily life..
Focus on Unprocessed vs. Processed Foods
- Don’t worry overly about calorie counts unless you have a very specific medical reason to do so.
- Prioritize minimally processed, nutrient-dense foods over highly processed, empty-calorie-dense options.
- Moderation is key—processed foods don’t need to be eliminated entirely; taking things down by just one tier of processing is already an improvement.
Choose Enjoyable Exercise
- The best exercise is one you enjoy and can maintain long-term. If something’s not enjoyable, you’ll soon give it up.
- Trends in fitness shouldn’t dictate your routine—do what works for you.
- Same goes for “body goals”—fashions come and go, while you’re still going to have more or less the same basic body, so work with it rather than against it.
Prioritize Convenience
- Convenience plays a critical role in maintaining healthy habits, for similar reasons to the enjoyment (very few people enjoy inconvenience)
- Example from Dr. Bate: switching to a closer gym led to consistent workouts despite a busy schedule.
- Apply the same principle to food: plan ahead and stock convenient, healthy options (e.g. frozen vegetables etc).
Keep It Simple
- Do follow basic health advice: drink water, eat fruits and vegetables, move your body, and see a doctor if needed.
- Avoid being swayed by sensationalized health trends and headlines designed to sell products—if you want it for a good while first, then maybe you’ll actually use it more than twice.
- Stick to evidence-based, straightforward habits for long-term health. And check the evidence for yourself! Do not just believe claims!
In short: you will more likely tend to do things that are enjoyable and not too difficult. Start there and work up, keeping things simple along the way. It doesn’t matter if it’s not how everyone else does it; if it works for you, it works for you!
For more on all of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
The Science Of New Year’s Pre-Resolutions
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
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