1. Aspartame
Aspartame is an artificial sweetener that you've probably read about or seen in headlines before, as it's used in a lot of popular diet sodas, beverages, and sugar-free snacks like gum or dessert cups. Because it's so common, and many people consume high amounts of it, scientists and doctors continue to study its effects on our health.
In his article, "Aspartame-Induced Cognitive Dysfunction: Unveiling the Role of Microglia-Mediated Neuroinflammation and Molecular Remediation" for the scientific journal International Immunopharmacology, researcher Waseem Dar, PhD, found that aspartame can have "detrimental effects" on cognitive function.
He noted that there are several reports of aspartame and its metabolites "affecting cognitive functions in animal models and humans, which include learning problems, headaches, seizures, migraines, irritable moods, anxiety, depression, and insomnia."
Additionally, an article in the Scientific Reports journal reads that studies have shown that aspartame consumption "is associated with neurobehavioral changes including anxiety-like behavior and learning and memory deficits."
2. Sucralose
If you're a big fan of pouring those tiny packets of artificial sweeteners in your morning coffee order, you may want to check to see if they contain sucralose.
Sucralose is a widely used ingredient that can provide a nice, sweet flavor to certain drinks and foods without adding too many additional calories. However, studies have shown that sucralose, while tasty, can be dangerous for your health when consumed frequently.
A study conducted by researchers at the Diabetes and Obesity Research Institute of the University of Southern California and published in Nature Metabolism found that sucralose, "compared to sucrose and water, results in increased functional connections between the hypothalamus and brain regions involved in motivation and somatosensory processing."
This means that sucralose can affect your brain signals and increase your appetite by increasing the hunger signals in your brain.
3. High Fructose Corn Syrup
High fructose corn syrup is a super common sweetener used in all kinds of food and beverages, as it's known for being very sweet and inexpensive. It pops up in all different kinds of foods, especially popular candies that some people love to treat themselves to. Although many of us are already aware that it can cause weight gain, research has shown that it can also greatly impact our brains if consumed regularly.
A 2012 study by researchers at UCLA found that regularly consuming high fructose corn syrup can slow down your brain, potentially causing brain fog and affecting your memory.
Fernando Gomez-Pinilla, PhD, a professor of neurosurgery who co-wrote the study, told UCLA Health that "eating a high-fructose diet over the long term alters your brain's ability to learn and remember information."
Gomez-Pinilla also mentioned that eating natural foods that are rich in omega-3 fatty acids can help prevent high fructose corn syrup from altering your brain, as the docosahexaenoic acid (DHA) found in those foods can protect against damage to your "brain cells' ability to transmit signals to one another."
The Bottom Line
Sometimes it can feel impossible to avoid certain sweeteners, as there's a wide variety of them and they're used in many cherished food items and drinks. However, the above research shows that consuming them in smaller quantities is best while maintaining a healthy and balanced diet.
In the article mentioned above, Gomez-Pinilla suggests replacing sugary desserts with satisfying alternatives like Greek yogurt and berries, getting natural sources of sugar from fruit, and balancing out any artificial sweeteners with omega-3 fatty acids like fatty fish, nuts and seeds, and plant oils. Yum!