Key Takeaways
Recent research highlights a concerning link between high consumption of six artificial sweeteners and accelerated cognitive decline.
The implications are particularly pronounced for adults under 60 and those managing diabetes, yet the trend is evident even in those without diabetes.
Experts recommend a cautious approach to both artificial sweeteners and added sugars.
Artificial sweeteners found in beverages such as Diet Coke may be hastening brain aging and memory decline, as revealed in a recent study.
Participants consuming the highest levels of artificial sweeteners exhibited a 62% quickened pace of cognitive decline, equivalent to approximately 1.6 years of cognitive deterioration.
Younger Adults and People With Diabetes Experience Stronger Effects
An eight-year observational study involving 12,772 Brazilian adults indicated that greater intake of six specific artificial sweeteners and sugar alcohols— aspartame, saccharin, acesulfame K, erythritol, sorbitol, and xylitol—was correlated with deteriorating cognitive outcomes.
All of these sweeteners have FDA approval for use in the U.S. food supply.
The relationship between artificial sweeteners and swift cognitive decline appeared especially prominent among those under 60 and those managing diabetes.
Many people with diabetes rely on artificial sweeteners to control their blood sugar, while diabetes itself poses an increased risk for cognitive decline. This correlation was notably stronger in individuals with diabetes but also extended to those without the condition.
“Artificial sweeteners may not be the safe alternatives to sugar that many assume they are,” stated Thomas M Holland, MD, MS, a physician scientist and assistant professor at the RUSH Institute for Healthy Aging, in an email to Verywell.
Why Artificial Sweeteners Might Impact the Brain
As processed ingredients, artificial sweeteners can serve as indicators of ultra-processed foods, according to W. Taylor Kimberly, MD, PhD, a critical care neurologist at Mass General Brigham and an associate professor of neurology at Harvard Medical School.
Studies suggest that ultra-processed foods may contribute to cognitive decline even for those who believe they adhere to brain-healthy eating patterns, like the MIND or Mediterranean diets.
“You shouldn’t panic if you occasionally use diet products, but remember that artificial sweeteners aren’t a free pass. Moderation is key, and opting for whole foods over ultra-processed options is a better long-term strategy,” noted John “Wesley” McWhorter, DrPH, MS, RD, a registered dietitian based in Houston and spokesperson for the Academy of Nutrition and Dietetics.
Research also indicates that artificial sweeteners may alter the gut microbiome in ways that lead to glucose intolerance and systemic inflammation, according to Auriel A. Willette, PhD, MS, an associate professor of neurology at Rutgers University.
“Changes like these are associated with poorer brain function, and evidence exists showing that sweeteners can spur oxidative stress and neuroinflammation,” explained Willette in an email to Verywell.
Sugar Isn’t the Better Option for Brain Health
Artificial sweeteners aren’t the only sweeteners associated with cognitive decline. Research links simple sugars, such as fructose and sucrose found in many beverages, cereals, and desserts, to an increased risk of dementia.
Choosing regular, sugar-sweetened soda instead of artificially sweetened drinks doesn’t constitute a healthier option for your brain, Kimberly noted.
Excessive consumption of added sugars can lead to various health issues, including heart disease, obesity, and type 2 diabetes.
“The most effective strategy might be to replace either artificial sweeteners or added sugars with unprocessed or minimally processed foods,” Kimberly suggested.
