Sweeteners, both natural and artificial, are widely used as sugar substitutes to reduce calorie intake and manage blood sugar levels. However, not all sweeteners are created equal, and some have raised concerns about their potential impact on brain health.
Various studies have shown that some of these sweeteners may influence brain chemistry, affect cognitive function, and alter gut-brain signaling.
Read on to discover three sweeteners you should avoid if you want to minimize cognitive issues.
1. Sucralose
Sucralose, a popular artificial sweetener found in many sugar-free products, is often marketed as a healthier alternative to sugar. However, research has raised concerns about its effects. Some studies show that sucralose could interfere with the gut-brain axis by altering gut microbiota, which plays an important role in maintaining cognitive function.
Kris Gethin, a health and fitness expert, says that “sucralose has been found to possibly have adverse effects on brain health. It can disrupt the balance of important neurotransmitters, which may contribute to mood swings, anxiety, and depression.
He calls out the sneaky marketing techniques that brands use in order to add in sucralose and also slap on a “sugar-free” label on various products such as “popular beverages, sodas, chewing gum, condiments, flavored coffee syrups, protein bars, cereals, frozen desserts, supplements, and even yogurt.”
2. Aspartame
Made up of phenylalanine, aspartic acid, and methanol, aspartame can break down into compounds that could possibly disrupt brain function in certain individuals. Many studies have linked high aspartame intake to neuroinflammation, oxidative stress, and imbalances in neurotransmitter levels, which could negatively impact mood, cognition, and memory.
According to ScienceDirect, “beyond its known neurotoxic effects on neurons, aspartame could exacerbate cognitive impairment by instigating chronic inflammation in microglial cells. Given that both aspartame consumption, and microglial inflammation have been linked to cognitive dysfunction.”
3. Saccharin
Concerns have been raised about saccharin’s harmful effects on the brain. Some research shows that saccharin may disrupt the gut microbiome, which is closely linked to brain function. What's good for the gut is good for the brain and vice versa.
A study posted to the National Library of Medicine concluded that when it comes to long-term intake of saccharin, “The results obtained in the present study suggest that long-term saccharin consumption increases the risk of obesity and diabetes, as well as liver and renal impairment. The results also suggest an increased risk of brain carcinogenesis.”
