The Hidden Cost of “Healthier” Choices May Be Your Memory

If you reach for diet soda or sugar-free snacks believing you’re making healthier choices, new research might make you think twice. A groundbreaking study following nearly 13,000 adults has revealed that artificial sweeteners could be aging your brain faster than you age naturally – by more than a year and a half.

The study, published in Neurology, the medical journal of the American Academy of Neurology, found that people consuming the highest amounts of artificial sweeteners experienced cognitive decline equivalent to 1.6 years of additional brain aging. That’s the mental equivalent of skipping ahead in time while your peers maintain their cognitive edge.

The Numbers That Should Worry You

Researchers at the University of São Paulo tracked 12,772 Brazilian adults over eight years, discovering a troubling pattern. Dr. Claudia Kimie Suemoto, the study’s lead author and director of the Biobank for Aging Studies, found the results striking: “People who consumed the most low- or no-calorie sweeteners showed a 62% faster global cognitive decline than those who consumed the lowest amount.”

To put this in perspective, the highest consumers averaged just 191 milligrams daily – roughly equivalent to one can of diet soda. Even moderate consumers, averaging 66 milligrams per day, showed 35% faster cognitive decline, equal to 1.3 years of brain aging.

Which Sweeteners Are the Culprits?

The study examined seven common artificial sweeteners found in everything from diet sodas to “healthy” yogurts. Six of them showed troubling links to cognitive decline:

• Aspartame (found in Diet Coke, Equal)
• Saccharin (Sweet’N Low)
• Acesulfame-K (Sunett, Sweet One)
• Erythritol (popular in keto products)
• Xylitol (sugar-free gum)
• Sorbitol (diabetic candies)

Interestingly, tagatose – a rare sugar found in some cereals – showed no link to cognitive problems.

The Diabetes Double Whammy

The news gets worse for people with diabetes, who often rely heavily on artificial sweeteners. “The link to faster cognitive decline was stronger in participants with diabetes,” the researchers found.

“In addition, diabetes itself is already a strong risk factor for cognitive decline related to Alzheimer’s disease and vascular dementia, which probably makes the brain more vulnerable to harmful exposures,” Dr. Suemoto explained.

This creates a concerning cycle: people with diabetes use more artificial sweeteners to manage blood sugar, potentially accelerating the very cognitive decline they’re already at risk for.

Middle Age: The Critical Window

Perhaps most alarming is when these effects appear strongest. The association was most pronounced in adults under 60, suggesting that midlife dietary choices may have lasting consequences for brain health.

Dr. Thomas Holland from Rush University’s Institute for Healthy Aging noted in an accompanying editorial: “This suggests that midlife dietary exposures, decades before cognitive symptoms emerge, may carry life-long consequences for brain health.”

What’s Happening in Your Brain?

While the study can’t prove artificial sweeteners directly cause cognitive decline, researchers have theories about the mechanisms involved. Dr. Suemoto suggests these sweeteners may trigger:

• Neuroinflammation – inflammatory processes damaging brain tissue
• Neurodegeneration – accelerated breakdown of brain cells
• Gut-brain axis disruption – interference with the connection between digestive and nervous systems

Neurologist Dr. Clifford Segil offers another perspective: artificial sweeteners may deprive the brain of glucose, its preferred fuel source. “Your brain burns glucose for power, and artificial sweeteners don’t provide this,” he explains.

Industry Pushback

The International Sweeteners Association (ISA) quickly responded to the findings, telling CNN that “sweeteners provide a safe and effective way to reduce sugar and calorie intake” and that “the safety of low/no calorie sweeteners has been consistently confirmed by leading global health authorities.”

However, this new research joins growing evidence questioning long-term safety. Previous studies have linked artificial sweeteners to cardiovascular problems, stroke risk, and even certain cancers.

Better Alternatives to Consider

Dr. Suemoto suggests exploring natural alternatives: “More research is needed to investigate if other refined sugar alternatives, such as applesauce, honey, maple syrup or coconut sugar may be effective alternatives.”

Registered dietitian Keri Gans recommends focusing on overall diet quality rather than fixating on any single ingredient. She emphasizes that factors like physical activity, sleep quality, and overall nutritional patterns also significantly impact brain health.

What This Means for You

This study doesn’t mean you need to panic if you occasionally drink diet soda. However, it suggests rethinking regular consumption of artificially sweetened products, especially if you’re:

• Under 60 years old
• Living with diabetes
• Consuming multiple artificially sweetened products daily
• Concerned about cognitive health

The Bigger Picture

With dementia cases projected to triple globally by 2050, identifying modifiable risk factors becomes crucial. While genetics play a role in cognitive aging, lifestyle choices – including what we eat and drink – may offer some control over our brain health trajectory.

Dr. Stanley Hazen from the Cleveland Clinic, who wasn’t involved in this study but has researched artificial sweeteners, called the findings “intriguing and concerning.” He noted that studies like this “add to the growing body of data questioning both the long-term safety of artificial or non-nutritive sweeteners.”

Take Action for Your Brain Health

The evidence suggests that what seems like a harmless swap – sugar for artificial sweeteners – might come with hidden costs to your cognitive future. While more research is needed to establish definitive causation, the pattern is clear enough to warrant caution.

Consider gradually reducing artificially sweetened products in your diet. Focus on whole foods, stay physically active, get quality sleep, and maintain social connections – all proven strategies for protecting cognitive health as you age.

Your brain at 70 may thank you for the choices you make at 50. In the complex equation of healthy aging, every decision matters, including what sweetens your morning coffee.