The Hidden Dangers of Artificial Sweeteners: Effects on the Brain, Appetite, and Mood

Aku Energija
3d
4 min read

For decades, artificial sweeteners were marketed as the guilt-free alternative to sugar. They promised fewer calories, better weight control, and even protection against diabetes. But recent evidence paints a different picture. The World Health Organization (WHO) now warns that artificial sweeteners do not help with long-term weight management [6]. So what do they really mean for our health?

Artificial Sweeteners and the Illusion of Satiety: Stimulating Hunger Instead of Satisfaction

Did you know that sucralose, a common artificial sweetener, may actually increase appetite rather than reduce it? While sweeteners like sucralose, aspartame, and saccharin may trick the tongue, they don’t fool the brain. A recent study revealed that participants who drank water with sucralose experienced almost a 20% greater increase in hunger compared to those who drank sugar-sweetened water [8, 9]. [Read more: The Hidden Health Risks of Energy Drinks]

Here’s why: normally, sweetness signals incoming energy, prompting hormones that tell the body “you’re full.” Artificial sweeteners provide the sweet taste without the calories. As a result, the satiety signal never arrives, leaving you hungrier and more likely to overeat [8]. Over time, this can contribute to weight gain, the very outcome sweeteners were supposed to prevent.

Artificial Sweeteners and Brain Aging: An Invisible Blow to Cognition

Recent research has revealed alarming links between artificial sweeteners and accelerated cognitive decline.

A study in Neurology followed 12,772 Brazilian adults over eight years. Those with the highest intake of artificial sweeteners showed a 62% faster decline in memory and thinking skills than those with the lowest intake. That’s roughly 1.6 extra years of brain aging. Even moderate consumers experienced a 35% faster decline, about 1.3 extra years [5, 6, 7].

The effect was especially pronounced in adults under 60 and those with diabetes. Sweeteners such as aspartame, saccharin, acesulfame-K, erythritol, xylitol, and sorbitol were linked to declines in working memory and verbal fluency, while tagatose showed no such effect.

The Link to Depression: Sweeteners for Sadness?

Consumption of ultra-processed foods, particularly artificially sweetened products, is also linked to higher depression risk.

A study of nearly 32,000 women found that those eating the most ultra-processed foods (9+ servings/day) had a 50% higher risk of depression than those eating the least (4 or fewer servings/day). Specifically, artificial sweeteners and sweetened drinks increased depression risk by 26% and 37%, respectively [3, 4].

While depression has many causes, diet clearly plays a significant role.

Other Health Concerns: From Heart to Gut

Artificial sweeteners have been linked to several additional health issues:

Type 2 Diabetes: Consuming just one artificially sweetened drink per day can increase the risk of type 2 diabetes by 38%, higher than sugar-sweetened drinks (23%)[1, 2, 10].
Cardiovascular Disease and Stroke: Some sweeteners, like erythritol and xylitol, may slightly increase platelet aggregation, raising the risk of heart attack or stroke[6, 7, 10, 12].
Digestive and Microbiome Disruptions: Sweeteners can alter gut microbiota, affecting glucose regulation, insulin sensitivity, fat storage, and appetite[7, 9, 10]. [Read more: How to Treat Constipation With Acupuncture and TCM]
Headaches: Aspartame has been frequently linked to triggering headaches and migraines[8, 10].
Allergic Reactions: Sweeteners such as aspartame, xylitol, and erythritol may cause allergic reactions, including rashes and hives[8, 10].
Altered Taste Perception: Long-term use of sugar and sweeteners may desensitize taste buds, increasing cravings for sweetness and reducing sensitivity to natural flavors[9].

What Can We Do? “Rehabilitating” the Taste Buds and Choosing Natural Options

If artificial sweeteners don’t deliver on their promises, what’s the alternative? A few simple shifts can help restore balance:

Check Labels: Review commonly consumed foods (drinks, bars, yogurts, chewing gum) for sweeteners such as aspartame, sucralose, saccharin, acesulfame-K, erythritol, or xylitol.
Cut Back Gradually: Over 2–4 weeks, reduce sweetener use by 25–50% until eliminated.
Apple Test: Rate the sweetness of an apple on a scale of 1–10. If it tastes bland, it may mean your taste buds are overstimulated by artificial or refined sweetness. With time, sensitivity to natural flavors can return.
Favor Naturally Sweet, Whole Foods: Instead of refined sugar or artificial substitutes, choose mildly sweet foods that also nourish digestion: pumpkin, sweet potato, carrots, jujube dates, goji berries, millet, or rice porridge. These foods support the Spleen in TCM and help balance energy without overstimulating cravings. [Read more: Rethinking Sugar: How to Balance Sugar Cravings with TCM]

Restoring Balance Through Real Food

Artificial sweeteners, once considered a harmless alternative to sugar, now reveal a more complicated story. They can increase hunger instead of reducing it, accelerate brain aging, and even influence mood and mental health.

The best strategy is not to switch from one sweetener to another, but to lower overall sweetness in the diet. By focusing on whole, minimally processed foods, we can retrain our taste buds, support mental clarity, and nourish the body in ways that go beyond the empty promise of “sugar-free.” [Read more: TCM Dietary advice]

If you’re struggling with sugar cravings, digestive discomfort, or mood swings linked to diet, a personalized approach can help. TCM offers food therapy and lifestyle guidance, as well as additional therapies—such as acupuncture and Chinese herbal medicine—tailored to your individual condition and needs. These approaches address both the symptoms and, more importantly, the root causes, helping to restore balance in a sustainable way. [Read more: Your Body as a Garden]

Consider a TCM consultation to explore how a combination of dietary guidance and targeted therapies can support your long-term health and well-being

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