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Ask a Dietitian – What’s the latest news about aspartame?

Posted on August 22, 2023

Aspartame is a low-calorie, artificial sweetener that is about 200 times sweeter than white sugar. It’s found in some diet soft drinks, desserts, yogurt, chewing gum and even some chewable vitamins. In Canada, aspartame has been approved for use as a food additive since 1981.

You may have seen recent news headlines about aspartame and cancer. Here’s what you need to know.

Two different groups did two different types of reviews

The health impacts of aspartame were assessed by two different organizations and they looked at two different things.

Review #1 by IARC – International Agency for Research on Cancer

The IARC conducted a HAZARD analysis. This type of review assesses the level of certainty that a substance can cause cancer. It does not consider dose or amount. Aspartame was classified as a Group 2B carcinogen, meaning that it is possibly carcinogenic with “limited evidence in humans and less than sufficient evidence in experimental animals.”

For background, substances classed in Group 1 are considered carcinogenic with “sufficient evidence in humans”, and those in Group 2A are considered probably carcinogenic with “limited evidence in humans and sufficient evidence in experimental animals.

Review #2 by JECFA – Joint Expert Committee on Food Additives (a joint working group of the World Health Organization and the Food & Agriculture Organization)

A second review of aspartame was undertaken by JECFA where they conducted a RISK analysis. This type of review assesses the exposure level or amount consumed that can pose a risk to health. They concluded that aspartame does not pose a safety risk in the amounts that people typically consume.

JECFA also confirmed that the Acceptable Daily Intake (ADI) of 40 mg aspartame per kg body weight is still appropriate. This is the same limit set by Health Canada. In USA, the limit is 50 mg aspartame per kg body weight per day.

What does 40 mg aspartame per kg body weight per day look like?

For a 70 kg adult, the Acceptable Daily Intake of aspartame would be 40 x 70 = 2,800 mg.

One standard can of diet soft drink contains between 200-300 mg of aspartame. In other words, you would need to consume 9-14 cans of diet soft drink in a day to reach the maximum limit of 2,800 mg of aspartame, assuming that you don’t get aspartame from other sources. This is the maximum amount of aspartame that can be consumed daily over a lifetime without presenting an appreciable risk to health.

Read labels carefully for aspartame

Currently, aspartame is listed on the food label along with the aspartame content per serving. However, Health Canada has just announced new food labelling regulations for aspartame and other sweeteners.

By January 1, 2026:

Aspartame will no longer need to be listed on the front of packages.
Aspartame will still appear in the ingredients list, but the amount of aspartame (in mg) per serving will no longer be shown.
Foods sweetened with aspartame must still include a statement at the end of the ingredients list that warns individuals with phenylketonuria (PKU) that the food contains phenylalanine (this is a type of amino acid found in aspartame and needs to be avoided by people who have PKU).

See images below for a comparison of the original / current labelling of aspartame compared to the new labelling rules.

The Bottom Line

Remember that the amount or dose of any substance is important when thinking about the risk to your health. According to the WHO and FAO, aspartame is safe in amounts that people typically consume.
Look at all the products you consume which may contain aspartame such as diet drinks, sugar-free gum, dairy products and chewable vitamins. Stay within the Acceptable Daily Intake of 40 mg per kg body weight per day.
Enjoy eating a variety of wholesome foods to lower your cancer risk: whole grains, nuts, seeds, vegetables, fruit and healthy fats.
Take other healthy actions to lower your cancer risk: live smoke-free; be sun safe; move more and sit less; eat well; limit alcohol; and get screened for different types of cancer as recommended by your health care practitioner.

Follow me on Instagram @SueMahRD for weekly nutrition tips and recipes.

Heart Healthy Breakfast Ideas

Posted on February 12, 2023

For February Heart Month, I showed 3 heart healthy breakfast ideas on TV. Check out the recipes below and watch the full interview clip.

Strawberry Ricotta Toast

BLT Breakfast Salad (Barley, Lettuce, Tomato)

Chickpea Flour Waffles

Good Things Grow in Ontario!

Posted on September 14, 2022

This post reflects my learnings after attending a sponsored event, hosted by Farm and Food Care Ontario, GreenBelt, More than a Migrant Worker, Ontario Apple Growers, Ontario Berries and the Ontario Produce Marketing Association. All opinions are my own.

When I was a kid, I remember singing the tune ‘Good things grow in Ontario!’ And that lyric still holds true today.

I was recently invited to a farm tour in beautiful Norfolk County, sponsored by Farm Food Care Ontario where we had the chance to learn more about food and agriculture!

First stop: Strawberry Tyme Farms

Meet Dalton Cooper, a 4^th generation berry farmer and his dad John. Originally an apple farm since 1939, the family now grows berries using innovative varieties and growing techniques. Traditionally, strawberries harvest in June but a new ‘day-neutral’ strawberry fruits for 5-6 months, extending the typical strawberry season from June / July well into October.

John gave us a little strawberry physiology lesson to understand how this works. ‘June strawberries’ are named as such because they fruit in June. These berries are planted in the Fall when the days are short, and bear fruit in June when the days are long. On the other hand, ‘day-neutral’ strawberries are an annual variety planted in the spring with berries ready to pick about 12 weeks later. The berries continue fruiting regardless of the length of the day, which is why they’re called ‘day-neutral’!

The strawberries are grown on table tops in high tunnels which protect the berries from damaging heavy rains and maintains a moderate temperature. Not to mention, it’s much easier to pick these berries! The Cooper family also grows long cane raspberries, a growing technique where the berries are grown in pots and produce fruit in their second year.

Fun facts: There are 675 farms across Ontario which grow strawberries. Ontario growers produce between 6,000-7,000 tonnes of strawberries each year!

Next stop: Suncrest Orchards

Image: Facebook Suncrest Orchards

Farmers Amanda and Hayden Dooney have owned the Suncrest Orchards since 2019 and work with a wonderful Jamaican family of eight employees including Raymond and George. They’re seasonal agricultural workers who come up to the farm as early as March and stay until the end of October or longer. The farm grows and harvests seven different varieties of apples: Paula Red, Ginger Gold, Sunrise, Golden Delicious, Honey Crisp, Royal Gala and Ambrosia.

At lunch, we had the wonderful opportunity to chat with some of the workers. Amanda says, “We have huge respect and appreciation for the sacrifice they make to come up and help with our orchard.” Livian, (pictured front left below), for example, has worked seasonally on farms for 25 years and is proud to have supported his four kids through university. Indeed, let’s all give our thanks to the amazing farmers and seasonal agricultural workers who work so hard to grow delicious and nutritious food!

Are you hosting an educational tour? Contact me to cover the event and share highlights!

My interview with Chef Bruno Feldeisen – Pastry Chef & Judge on Great Canadian Baking Show

Posted on April 9, 2022

What an honour and joy to interview Chef Bruno Feldeisen!

You may know him as a celebrated pastry chef and judge on CBC’s Great Canadian Baking Show!

In my one-on-one interview with Chef Bruno, we talk about his cookbook Baking with Bruno, his baking career, his journey with anxiety and what’s next.

A few memorable quotes from the Chef:

“The idea of the my cookbook is to create memories in the kitchen, spend time together and have a good time…it’s not about the end product, it’s about the process!”
“The kitchen is the heartbeat of my house.”
Advice for bakers: “It’s all about trial and error!”

Click on the image below to watch or check out the interview on my YouTube channel! Enjoy this special conversation!

Spot the Sodium!

Posted on July 8, 2021

Most of us are eating too much sodium. But do you know where sodium could be hidden in our foods?

Watch my national TV interview on CTV Your Morning and see if you can guess which meals contain more sodium.

Click on the image below to watch the TV interview!

Understanding the Most Confusing Words at the Grocery Store

Posted on September 7, 2020

Natural versus organic. Free run versus free range. Made in Canada versus Product of Canada. These terms can be oh-so confusing! We decipher these terms so that they all make sense!

Watch my TV interview on this topic (and see a few food examples) or read the details below.

Whole grain versus Multi-grain

Whole grain means that you’re getting all three parts of the grain kernel or grain seed. The three parts are:

Bran – this is the outside layer of the grain and contains most of the fibre as well as B vitamins and some protein
Endosperm – this is the middle layer and it’s the bigger part of the whole grain. It’s mostly carbohydrates with some protein
Germ – this is the smallest part of the grain kernel and is rich in B vitamins, vitamin E and minerals

On the other hand, multi-grain simply means that the product contains more than one type of grains, and they may or may not be whole grains.

Choose whole grains when you can for extra fibre and nutrition. Some examples of whole grains are oats, barley, corn, rye, brown rice and quinoa.

Grass fed versus Grain fed

These are terms that are sometimes used to describe the beef you can buy. All cattle eat grasses and forages which includes grasses, clover and alfalfa.

Grass fed beef means that the cattle was only fed grass or forages their entire life.

Grain fed beef means that the cattle were raised on grass or forages for most of their life and then grain finished. This means is that about 3-4 months before going to market, the cattle are fed a diet that is mostly grains like corn or barley. The grain helps to produce a more marbled quality grade of beef

When it comes to nutrition, both grass fed and grain fed beef are excellent sources of protein, iron and vitamin B12. Grass fed beef is leaner than grain fed beef, and may have slightly higher amounts of omega-3 fat and vitamin K. Some say that grass fed beef has a slightly different taste too.

Free range versus Free run

These are terms that are used to describe the eggs you buy.

Free run eggs come from hens that roam the entire barn floor, and some of these barns may have multi-tiered aviaries.

Free range eggs come from hens that also roam the entire barn floor. And when the weather permits, the hens go outside to pasture. So in the winter when it’s cold, access to outside may be limited.

From a nutrition point of view, there are no differences in the nutritional content of these eggs compared to regular eggs. All eggs are a super source of protein, iron, vitamin B12 and vitamin D.

Made in Canada versus Product of Canada

Made in Canada means that a Canadian company was involved in some of the food preparation.

Product of Canada means that all or nearly all of the food and processing used to make the food is Canadian. In other words, “Product of Canada” foods were grown or raised by Canadian farmers, and prepared / packed by Canadian food companies.

Natural versus Organic

Natural means that nothing has been added or removed. The food does not contain any added vitamins or minerals or artificial flavours or food additives. The food also has not had anything removed or significantly changed.

Organic refers to the way foods and ingredients have been grown and processed. For example, organic chicken means that the chickens were raised with a certified organic feed that contains no animal by-products or antibiotics. Organic also means that there are no artificial colours or flavours, no preservatives or sweeteners. The “organic” logo, shown below, can be used only on products that have 95% or more organic content.

Foods to Manage Stress

Posted on May 1, 2020

Can you believe that we’re into week 7 of physical distancing and the COVID quarantine? If you’re feeling stressed, you’re not alone.

In fact, a recent poll by Angus Reid found that 50% of Canadians say their mental health has worsened, feeling worried and anxious.

First of all, please know that there are many support resources available online to help you manage stress and anxiety during these tough times. Regular exercise, meditation and other healthy stress busting behaviours can help. Talk to a health care professional if you need some support.

As a dietitian, here are 5 key nutrients and foods to add to your plate which can help you manage stress.

Watch my TV interview here!

OR watch my 1-minute video clip below.

Carbs, especially whole grain carbs

Carbs help trigger the production of serotonin. This is the feel good chemical in the brain (a neurotransmitter). Serotonin is made in brain from the amino acid tryptophan. This is a small amino acid and has a tough time getting into the brain.

When you eat a meal that’s mostly carbs, it triggers the insulin to clear the bigger amino acids from your bloodstream, allowing tryptophan to get into the brain and make serotonin. Overall, serotonin helps you to feel calm.

Some good whole grain carb choices are:

brown rice
whole wheat bread, whole wheat pasta
quinoa

Vitamin B6

Vitamin B6 also helps our body make serotonin. This vitamin is found in a wide range of foods, so it’s important to eat a variety of foods. Some of the best foods for vitamin B6 are:

chicken, turkey, meat, fish like salmon
chickpeas, pistachio nuts, sunflower seeds
potatoes, bananas, avocados

Magnesium

When we are stressed, our body (adrenal glands) releases cortisol which is a stress hormone. Cortisol actually depletes the body of magnesium. So we need to make sure we’re getting enough magnesium when you’re feeling stressed.

Some of the best foods for magnesium are:

leafy greens like spinach, kale and Swiss chard
nuts and seeds like almonds, pine nuts and sunflower seeds
whole grains like whole wheat bread (Fun fact: whole wheat bread contains 4x more Mg than white bread)
dark chocolate (a 30 g serving offers 15-20% of your daily requirements for magnesium!)

Omega-3 fats

You may already know that omega-3 fats are good for our heart health. But did you know that the animal sources of omega-3 fats also help to boost our mood!

Some of the best sources of omega-3 fats are:

fatty fish like salmon, trout, arctic char, sardines. Try to eat fatty fish at least twice a week.
omega-3 enriched eggs

Tea

Tea contains a special amino acid called L– theanine. This actually triggers the release of another neurotransmitter in the brain (called GABA or gamma-amino-butyric-acid) which gives you a relaxed feeling. Black tea, green tea, white tea and oolong tea all contain this special amino acid.

Stay well and stay safe. We are all in this together to get through the COVID-19 crisis.

Food Face Off!

Posted on May 13, 2018

Sue Ben - 1

Do some healthy foods have a nutritional advantage over others?

Apples versus Oranges?
Broccoli versus Cauliflower?
Salmon versus Tuna?
Barley versus Quinoa?
Flax versus Chia seeds?

Watch my interview on CTV Your Morning and find out!

Should You Be Worried About Lectins?

Posted on September 8, 2017

Beans_

I love eating different grains and beans. In fact, one of my favourite meals is lentils and rice. But there’s a growing buzz about lectins in these foods. Are lectins the new gluten? Here are 5 things you need to know.

1. Lectins are a family of proteins that bind to carbohydrates. Lectins are found in all foods, but are most concentrated in legumes and grains. Uncooked, raw legumes such as red and white kidney beans are one of the biggest sources of lectins. Lectins help protect plants from attacks by pests and insects.

2. Lectins aren’t easily digested, so they pass through the stomach and into the gut where they may “stick” to the gut wall. Eating high amounts of lectins may damage the lining of the gut, potentially causing digestive issues. For example, eating RAW or undercooked or improperly cooked kidney beans can lead to vomiting, diarrhea and abdominal pain.

3. Some people, such as those with Crohn’s disease or inflammatory bowel syndrome, may be more sensitive to lectins. If you have these conditions, speak to a Registered Dietitian to determine the amount of lectins that will minimize any symptoms or flare-ups.

4. Cooking eliminates almost all of the lectins in foods. Boiling legumes and grains in water for example is an easy way to get rid of lectins. Soaking beans, sprouting seeds and grains, and fermenting foods are other ways to lower the lectin content of foods. Canned beans have very low lectin levels due to the canning process.

5. Remember that many lectin-containing foods also provide important nutrients. Grains offer B vitamins, iron and fibre. Legumes offer protein, fibre, iron and zinc. So don’t worry about lectins. Instead, cook your grains and legumes, and enjoy!

What A Dietitian Eats

Posted on September 1, 2017

As one of my monthly segments on CTV Your Morning, I thought it would be fun to do a little show and tell of my meals in a day. So here we go…this is what a dietitian eats!

Watch the interview here!

Breakfast – Veggie and cheese omelet

breakfast omelet

For breakfast, I try to make sure that I’m getting protein and veggies, so an omelet is perfect! Eggs are a great source of protein and the egg yolk is filled with nutrients such as lutein, omega-3 fat and choline. I add a slice of whole wheat toast for wholesome carbs and fibre. If I know my morning will be super busy, then I’ll make the omelet the night before and just heat it up in the morning for a quick breakfast.

Lunch – Lentil Shepherd’s Pie

lunch lentil shep pie

I love lentils! This is a fantastic vegetarian, plant-based lunch and a lighter version of your typical Shepherd’s Pie. Find the recipe here. Again, I’m looking for protein and veggies in my meal – lentils provide the protein and iron; carrots and stewed tomatoes count towards my veggies. The mashed potato topping is actually mixed with some cottage cheese to boost the calcium count. I pair this meal with some fresh fruit such as strawberries and kiwi – the vitamin C in the fruit improves the iron absorption from the lentils. My plan is to make this recipe on the weekend and re-heat it for a fast and nutrition packed lunch.

Afternoon Snack – Coffee, peanuts and fresh fruit

coffee snack

My mornings start at 6 am, so by mid afternoon, I’m feeling like I need an energy boost. A little bit of caffeine and some protein help me stay alert. Coffee is a treat for me – with double cream and double sugar! I aim to eat at least one green veggie and at least one orange veggie or fruit every day – I’m choosing a peach which is in season now. Peanuts are great for protein and they also contain magnesium which helps to fight stress.

Dinner – Baked salmon with quinoa arugula salad

Dinner salmon

I try to eat fish at least twice a week. Salmon is my go-to for heart healthy omega-3 fats, and it’s super easy to cook in the toaster oven. This is an Asian inspired recipe with a soy sauce and sesame oil marinade. I make a batch of quinoa ahead of time and use it in different ways throughout the week. Here, I’ve tossed some quinoa with arugula and added in some roasted beets and corn kernels. I set a goal to include at least 2 types of veggies at dinner time and make half my plate veggies.

Dessert – Fresh fruit salad with a small piece of dark chocolate

I usually have fresh fruit for dessert. Sometimes I’ll pair the fruit with a piece of dark chocolate. I love to bake, and never turn down a homemade cookie or slice of apple pie with ice cream!