Artificial sweeteners aren’t so sweet for your brain

Think twice before choosing artificial sweeteners over sugar — they may not be as healthy of an alternative as you think. 

That’s according to a new American Academy of Neurology study that followed over 12,000 people and tracked seven artificial sweeteners typically found in ultra-processed foods. The results showed that people who consumed the highest amounts of artificial sweeteners had faster cognitive decline compared to those who consumed the lowest amounts. The strongest link was in people with diabetes. 

“It’s important to remember that while this study shows links between the use of some artificial sweeteners and cognitive decline, it doesn’t prove they are the cause,” says Dr. Jigar Mankad, a neurologist at Advocate Health Care. 

Dr. Mankad answers some common questions about artificial sweeteners: 

1. How do artificial sweeteners affect the brain? 

Your brain cells are highly dependent on oxygen, glucose and good hydration. Glucose, also known as sugar, is a necessary energy source for brain cells.  

When you consume sugar, you inherently create a reward mechanism in the brain. Those who use artificial sweeteners may confuse the reward circuits in the brain, which can affect their cognitive abilities, execution of complex neurological tasks and large level connectivity in the brain. 

2. What are some artificial sweeteners people should avoid? 

Some artificial sweeteners are more harmful than others, including: 

• Aspartame 
• Saccharin 
• Acesulfame K 
• Erythritol 
• Xylitol 
• Sorbitol 
• Sucralose 
• Tagatose 

These substances can cause problems with overall cognitive function and verbal fluency. These issues are noted over an eight-year period for people under the age of 60 in the follow-up study.  

3. Are there any sweetener substitutes that you’d recommend people use? 

The absence of sugar can increase oxidative stress to the brain, which can lead to the death of brain cells in the hippocampus region, your brain’s memory hub.

So instead of cutting sugar entirely, it might be a better idea to supplement a small portion of actual sugar in place of artificial sweeteners when trying to sweeten your tea, coffee or meal.  

4. How can people protect their brains from the effects of sugar and sweeteners? 

Patients with pre-existing neurocognitive disorders should minimize their artificial sweetener consumption. Additionally, everyone should choose real sugar over artificial sweeteners when their drinks or meals call for it. However, it’s important to still be mindful of your overall sugar consumption. For example, it’s best to drink water in place of sweetened drinks to help limit your overall sugar intake and to stay hydrated. 

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