New research is challenging the “sugar-free” promise, linking eight popular artificial sweeteners to faster memory decline and brain fog.
You ever sip on a “zero sugar” soda and feel a little proud of yourself — like you just outsmarted your cravings? It feels like the best of both worlds: sweetness without the guilt. But what if that clever swap isn’t quite as harmless as it seems?
Scientists are now raising eyebrows at some of those so-called healthy sweeteners, suggesting they might mess not just with your metabolism but also with your memory. A study published in Neurology tracked over 12,000 adults in Brazil and found that higher consumption of artificial sweeteners was associated with steeper declines in verbal fluency, memory, and overall cognitive function over 8 years.
Aspartame
Aspartame has been a go-to for decades, showing up in diet sodas, gum, and even yogurt. But recent research, including a 2023 study from Florida State University, found that long-term aspartame consumption can impair learning and memory in mice and may do so in humans as well.
The reason? Aspartame breaks down into compounds that may interfere with neurotransmitters, such as glutamate. Many people also report feeling foggy or distracted after heavy use.
Sucralose
Sucralose, often marketed as Splenda, has a tricky reputation. It tastes sweet but doesn’t fully leave the body unaltered. A 2022 study published in Frontiers in Nutrition found that sucralose could alter gut bacteria linked to cognitive function.
Since gut health and brain health are closely connected, that imbalance might explain why some people report sluggish thinking after long-term use. Sucralose can reduce glucose transport to the brain, meaning your neurons might not get the fuel they need to stay sharp.
Acesulfame potassium (Ace-K)
You’ll spot Ace-K on labels for energy drinks, protein powders, and diet sodas, often paired with aspartame or sucralose. Some scientists suspect it overstimulates neurons, which can backfire over time.
It’s basically giving your brain a sugar rush without actual sugar, momentarily satisfying but possibly confusing to your nervous system. If your memory feels fuzzy after a long day of “sugar-free” energy drinks, Ace-K might be one reason.
Saccharin
This is the old-school sweetener that started it all. Saccharin has been around since the late 1800s, but it’s showing its age in modern studies. Research suggests that saccharin may increase oxidative stress in the brain, which is linked to cognitive decline.
While the FDA considers it safe in moderation, the brain doesn’t always play by simple rules. It’s one of those ingredients where “a little” might be fine, but daily use could nudge your memory in the wrong direction.
Also on MSN: 15 Reasons Sodas Skip the Sugar
Stevia blends (with additives)
Pure stevia leaf extract is generally safe, but many commercial stevia products are blended with other sweeteners, such as erythritol or maltodextrin. A 2023 Nature Medicine study linked high erythritol levels in the blood to increased cardiovascular risk, and some experts suspect it may also affect blood flow to the brain.
Poor circulation means less oxygen and slower memory recall. So while the plant-based label feels comforting, the added ingredients might not be. Checking the fine print has never been more critical.
Advantame
Meet aspartame’s chemical cousin, but stronger. Advantame is roughly 20,000 times sweeter than sugar, which means food companies use just trace amounts. However, that doesn’t make it harmless.
It could influence brain signaling pathways when consumed over long periods. And since it’s relatively new, there’s still a lot that scientists don’t know, which can be more concerning than what they do know.
Neotame
Neotame is a newer sweetener, about 13,000 times as sweet as sugar, and it’s used in everything from baked goods to beverages. But researchers worry that its chemical structure is too close to that of aspartame for comfort.
High doses could affect cognitive function and neurotransmitter balance. Because it’s so potent, even small amounts add up quickly in processed foods. It’s not the worst offender yet, but scientists are watching it closely as consumption rises.
Maltitol
Maltitol shows up in sugar-free chocolates, protein bars, and low-carb snacks — and it’s sneaky. It’s technically a sugar alcohol, but your body still partially digests it as glucose.
Frequent maltitol consumption can trigger blood sugar fluctuations similar to those of regular sugar, affecting brain energy levels. Over time, that up-and-down pattern can contribute to slower recall and fatigue.
Key takeaways
“Sugar-free” doesn’t always mean brain-friendly. Many artificial sweeteners promise fewer calories but may come with hidden side effects — from brain fog to slower recall. Cutting sugar shouldn’t mean confusing your neurons.
Your brain prefers balance over shortcuts. Sweeteners can mess with gut bacteria, blood flow, and neurotransmitters, proving that even “zero” sugar has a cost. Sometimes the most intelligent choice is just a little real sugar — and a lot more mindfulness.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
Disclosure: This article was developed with the assistance of AI and was subsequently reviewed, revised, and approved by our editorial team.
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