Protect Your Brain
By Editorial Staff
We all want to keep our minds sharp as we age. From crossword puzzles to exercise, people often look for ways to support memory and protect brain health. One everyday factor you may not think much about is the artificial sweeteners in your diet.
A new study suggests choosing wisely when it comes to sugar substitutes could play a role in slowing down brain aging.
Published in Neurology and reported by the American Academy of Neurology, the study followed more than 12,700 adults, with an average age of 52, over an eight-year period. Researchers tracked participants' diets and regularly tested memory, processing speed, and verbal fluency. They specifically looked at seven common low- or no-calorie sweeteners often found in diet sodas, sugar-free gum and processed snacks.
People who consumed fewer artificial sweeteners tended to show slower cognitive decline. In fact, those with the highest intake – roughly equivalent to one can of diet soda a day – experienced declines in memory and thinking skills about 62% faster than those who consumed the least. That amounts to roughly 1.6 extra years of brain aging during the study period. Even moderate consumption was linked to faster decline, while lighter consumption was associated with more protection.
Interestingly, the effects were strongest in adults under age 60 and in people with diabetes, highlighting the importance of dietary choices earlier in life and for those managing chronic conditions. Adults over age 60, on the other hand, did not show the same pattern, suggesting age and health factors may influence how sweeteners affect the brain. Of the sweeteners studied, six were tied to faster decline, while one – tagatose – showed no negative association.
Researchers are quick to note that this study found an association, not direct proof that sweeteners cause cognitive decline. Still, the message is clear: Limiting certain artificial sweeteners may help slow the pace of brain aging.
So, how can you protect your brain? Start by cutting back on ultraprocessed foods and diet sodas that rely on artificial sweeteners. Instead, opt for whole-food alternatives like fresh fruit to satisfy a sweet craving, or use small amounts of natural sweeteners in moderation. Pair these choices with other brain-healthy habits – like staying active, eating a balanced diet and keeping mentally engaged – for long-term benefits.
The good news is that small, consistent changes add up. By making thoughtful decisions about what goes into your body today, you may be giving your brain a better chance to stay strong, clear and resilient tomorrow.
