Americans have a love affair with sweets. Too many of us are hooked on foods and drinks that are filled with sugar or artificial sweeteners. Decades of research show that this is a toxic relationship, as sugar and artificial sugar substitutes have a negative impact on cognitive function, mental health, and memory. In spite of the consequences, it can be challenging to give up the sweet stuff. There is good news for people who have a sweet tooth—a 2022 study in Nutritional Neuroscience shows that a natural sweetener, stevia, is a better choice.
Sugar and artificial sweeteners have a negative impact on cognitive function, mental health, and memory. A 2022 study shows that a natural sweetener, stevia, is a better choice.
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HOW SUGAR IMPACTS MEMORY AND COGNITIVE FUNCTION
Each year on average, Americans consume approximately 140 pounds of sugar. Refined sugar is 99% pure calories, and it is void of any nutrients. Eating the sweet stuff causes blood sugar levels to spike, which triggers the release of insulin. Soon after, blood sugar levels drop, which causes cravings for a sweet treat. It causes a rollercoaster effect that keeps you hooked on sugar the same way a drug addict craves addictive substances.
Refined sugar wreaks havoc on the brain and body. It increases inflammation and erratic brain cell firing. Consuming sugar has also been associated with depression, ADD/ADHD, and a decline in cognitive ability. In brain imaging studies, sugar increases “slow brain waves,” and a study at UCLA showed that sugar alters memory and learning.
In the 2022 study published in Nutritional Neuroscience mentioned earlier, researchers evaluated the impacts of frequent consumption of sucrose (sugar), the artificial sweetener sucralose (Splenda), or the natural sweetener stevia on the central nervous system. For this randomized controlled trial, participants eliminated all sweeteners for a 1-week period and then underwent neuropsychological assessments as well as EEG/qEEG analysis. A qEEG is a diagnostic tool that measures electrical activity in the brain in the form of brain waves. Then the participants were randomized into 3 groups and consumed one type of sweetener for 6 weeks. After the 6-week period, they were re-tested. The results showed that sugar was associated with a negative impact on encoding memory (learning).
HOW ARTIFICIAL SWEETENERS AFFECT MEMORY
Consuming artificial sweeteners—such as aspartame (NutraSweet, Equal), saccharine (Sweet’N Low), or sucralose (Splenda)—on a regular basis is not a recipe for good health. It can contribute to chronically high insulin, which increases your risk for Alzheimer’s disease and raises the risk of heart disease, diabetes, metabolic syndrome, and other health problems.
A wealth of research has shown an association between artificial sweeteners, such as aspartame, and cognitive and behavioral problems, including anxiety, depression, irritability, and sleep troubles. A 2018 study in Nutritional Neuroscience concluded that “aspartame may be responsible for adverse neurobehavioral health outcomes.”
Earlier findings from a 2017 study in the journal Stroke concluded that drinking artificially sweetened sodas are associated with an increased risk of dementia, as well as stroke. Just one can of an artificially sweetened beverage per day makes you 3 times more likely to develop dementia or suffer a stroke, according to the study.
In the 2022 study that looked at sugar, sucralose, and stevia, the results found that sucralose (Splenda) had a negative impact on overall memory, encoding memory, and executive functions (judgment).
THE NATURAL SWEETENER STEVIA HAS NO NEUROPSYCHOLOGICAL IMPACT
Unlike artificial sweeteners, stevia is a natural sugar substitute. Extracted from the leaf of an herb, stevia is 200-300 times sweeter than sugar, however, it has no impact on blood sugar levels. Some scientific evidence suggests that stevia may stabilize blood sugar levels, enhance glucose tolerance, and reduce blood pressure, but more research is needed.
The 2022 study found that stevia is a neutral sweetener, as there were no significant differences in the before-and-after neuropsychological or qEEG testing results. Sugar and sucralose both increased daydreaming brain waves on qEEG, while stevia had no effect.
When looking for a sweetener that doesn’t harm the brain or body, stevia appears to be the better choice. Note: Consult with a healthcare provider before using stevia if you take medication for blood pressure or diabetes.
Memory problems and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
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