### Aspartame and Diabetes: What You Need to Know If you have diabetes, finding a safe and satisfying sweetener can be challenging. Aspartame is a popular choice that might be just what you're looking for. Here’s a breakdown of what you need to know about aspartame: **What is Aspartame?** Aspartame is a low-calorie sweetener that is about 200 times sweeter than sugar and contains less than 4 calories per gram. It is a white, odorless crystalline molecule made up of two amino acids: L-aspartic acid and L-phenylalanine, which are also found in many foods. **Is Aspartame Safe for Diabetics?** Yes, aspartame is considered safe for people with diabetes. It has a glycemic index of zero, meaning it won't raise your blood sugar levels. The Food and Drug Administration (FDA) has approved aspartame for use as a dietary sweetener, and over 100 studies support its safety, except for individuals with phenylketonuria (PKU), a rare hereditary disease. **How is Aspartame Used?** Aspartame is used in many foods, candies, and beverages, and is also available in packet form under brand names like Equal, Sugar Twin, and NutraSweet. It digests quickly in the gastrointestinal tract and breaks down into three components that are absorbed into the bloodstream. **Daily Intake and Safety** The FDA has established an acceptable daily intake (ADI) of aspartame at 50 milligrams per kilogram of body weight. This is 100 times less than the amount found to cause health concerns in animal studies. Current data from multiple studies indicate that aspartame does not impact blood sugar or insulin levels. **Things to Watch Out For** While aspartame itself is safe, it's important to read labels on foods containing aspartame. These foods may have other ingredients that can spike your blood sugar, such as white flour in sugar-free baked goods or chemical additives in diet sodas. **Conclusion** Eating a balanced diet low in simple carbohydrates is crucial for people with diabetes. Foods and beverages sweetened with aspartame can help you enjoy sweets without adversely affecting your blood sugar levels. However, its use remains controversial, so it's best to talk to your doctor to determine if aspartame is a good choice for you.