Artificial sweeteners can have various effects on our brains, influencing how we perceive sweetness, regulate appetite, and even how the brain responds to food and reward.
Here’s how they impact the brain:
Altered Reward System
When using sweeteners there is a mismatch between sweetness and calories. Many artificial sweeteners are much sweeter than sugar, which can desensitize our taste buds over time. Unlike sugar, which provides calories and a sense of satiety, sweeteners may not satisfy our hunger, which can cause us to consume more food later.
When we consume sugar, our brains associate the sweet taste with calories, which triggers a reward response and the release of dopamine, which is a neurotransmitter that makes us feel good. Artificial sweeteners, however, provide sweetness without calories. This mismatch can lead to a reduced activation of the brain’s reward pathways, which can leave us unsatisfied and craving more sweet or high-calorie foods.
Over time, frequent consumption of artificial sweeteners can dull our brain’s dopamine response to sweet tastes. This may make naturally sweet foods like fruits less rewarding, leading to a preference for more intensely sweet, processed foods.
From a psychological perspective, using sweeteners may lead us to think we can consume more of other high-calorie foods, which can create a false balance in calorie management.
Craving for Sweets
Artificial sweeteners may increase our cravings for sweets. By consistently consuming intensely sweet substances without the calories, our brains may become conditioned to expect sweetness, which can lead to an increased appetite for sugary foods. This may be counterproductive, especially for those trying to reduce sugar intake for weight management.
The lack of calories from sweeteners can confuse our brain’s ability to regulate our energy intake and so our brains may compensate by increasing the desire for other calorie-dense foods and cause us to overeat.
Impact on Appetite Control
Normally, when the brain detects sugar, it prepares the body for calorie consumption, triggering feelings of fullness. Since artificial sweeteners provide sweetness without actual energy, the brain might misread satiety signals, leading to a feeling of unsatisfied hunger. This can make it more difficult to regulate how much you eat.
Impact of sweeteners on the Gut-Brain-Axis
Some artificial sweeteners can disrupt the gut microbiome, and since the gut and brain are connected through the gut-brain axis, changes in the environment in our digestive systems, can influence our mood and cognition. An imbalance in the gut bacteria can lead to an increase in signals to our brains that influence hunger, satiety, and reward processing.
Natural Alternatives
While artificial sweeteners reduce sugar intake, they aren’t necessarily more natural or safer. Natural sweeteners like honey, maple syrup, or fruit can be more appealing for those looking for healthier, less processed alternatives.
In moderation, sugar may be more predictable in terms of how the body processes it, whereas sweeteners can lead to complex, unintended consequences. Neither sugar nor sweeteners are ideal in excess, so focusing on reducing overall sugar intake and opting for natural sweeteners might be a better strategy.
Next week we will take a more in-depth look at the individual sweeteners and which are the better options to consume.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 14 November 2024 to learn more. Listen to my next interview on Thursday at 7.45am.