The comparison between artificial sweeteners and sugar: Insights into how synthetic sugars affect your brain functions
In the realm of diet and nutrition, artificial sweeteners have become a common alternative to sugar for many individuals. However, recent research has shed light on potential concerns regarding their impact on brain health.
A review of eight studies has highlighted the possible negative effects of aspartame on memory skills. The studies reported increased time taken to remember things, longer memory gaps, and lower memory test scores. Another study found that a high dose of aspartame, when combined with vitamin C, significantly lowered the level of damage caused by the sweetener in the brain [7].
Aspartame, which is 200 times sweeter than sugar and is the most commonly used artificial sweetener worldwide, has been found to induce a stress response in the coordination centre of the brain. This stress response could potentially explain aspartame-induced headaches [8]. Upon digestion, 50% of aspartame is converted to a protein-building block called phenylalanine, which can compete with tryptophan and tyrosine for entry into the brain, potentially leading to low production of serotonin and dopamine [5].
The consumption of aspartame has also been linked to an increase in the production of the stress hormone cortisol by disrupting the balance of brain chemicals like serotonin and dopamine [5]. Long-term studies of the effects of artificial sweeteners on the brain are limited, and current evidence presents conflicting results. A high dose of aspartame for 2 weeks was associated with an increase in headaches, and the headaches disappeared after 10 days of aspartame avoidance [9].
Erythritol, another non-nutritive artificial sweetener, has been found to cause brain vessel cell dysfunction, oxidative stress, and vascular constriction, increasing stroke risk [2][3][4]. These effects likely result from reduced protective molecules (like nitric oxide) and increased free radicals.
Sucralose, another safe artificial sweetener, is 600 times sweeter than sugar, is heat-stable, and passes through the body without absorption. Consuming both sugar and artificial sweeteners may have detrimental effects on brain health, and it is recommended to lower the intake of both and opt for natural sweet sources like fruits and spices.
In summary, while some artificial sweeteners show potential harm to brain vascular health, the overall picture of long-term brain effects remains incomplete but warrants caution and further study. The long-term safety data are currently limited, calling for more research to clarify chronic brain effects and guide dietary recommendations. Experts advise caution in consuming products with such sweeteners, especially for individuals at higher cardiovascular or cerebrovascular risk.
Science suggests that aspartame, a common artificial sweetener, may have negative effects on mental health, specifically memory skills, by inducing a stress response in the brain and interfering with the production of serotonin and dopamine. Moreover, health-and-wellness enthusiasts should also be mindful of erythritol, another non-nutritive artificial sweetener, as it has been linked to brain vessel cell dysfunction, oxidative stress, and vascular constriction, potentially increasing stroke risk. Fitness-and-exercise routines should consider the implications of these findings when selecting sweeteners for sports drinks or energy bars to promote overall well-being and brain health.
