Zero-sugar foods may seem appealing, but a new study says fake sugars can affect mental health.
Many people cut back on sugar for health reasons. But nonsugar sweeteners found in ultra-processed foods, such as certain breads, yogurts, and protein bars, can increase your risk of depression, according to a new study.
The Diet and Depression Connection
The study, published in JAMA Network Open, observed the diets and mental health status of nearly 32,000 women between the ages of 42 and 62 years, all without depression at the start of the study.
The researchers’ goal was to identify the specific ingredients in ultra-processed foods linked with depression, which no previous study had concluded.
The 15-year study found a nearly 50 percent increase in the risk of depression for women who consumed nine portions or more of ultra-processed foods a day compared to those who consumed less than four portions a day. Additional testing based on food groups found a link between heavily processed foods made with artificial sweeteners and artificially sweetened drinks correlated with a higher risk of depression.
“Those who consume highly processed foods or artificial ingredients, in general, tend to report lower self-esteem, which can contribute to depression,” Lauren M. O’Flaherty, a clinical psychologist who formerly taught at NYU School of Medicine and is trained in nutritional psychiatry, told The Epoch Times.
“The brain requires proper nutrition in order to function at its best,” she said. “Our bodies were not designed to consume a high level of processed chemicals, and clearly, given this research and other studies, there is a downside.”
When evaluating the link between changes in consumption and rates of depression, the researchers reported that they took into account known and suspected risk factors for depression like age, weight, physical activity, alcohol and tobacco use, and other health issues.
Artificial Sweeteners May Cause Emotional Eating
The demand for low-sugar foods is high, and food companies have been replacing the sugar in many packaged foods with a wide variety of artificial sweeteners and sugar substitutes to keep the sweetness without adding calories. But many sugar substitutes are hundreds of times sweeter than table sugar.
“I would say 9 out of 10 clients I meet with are hooked on artificial sweeteners in some capacity,” Rhandee Sauer, a nutrition therapy practitioner, told The Epoch Times.
“Diet sodas are the biggest battle for most,” she said. “Certain protein bars and protein powders are some of the worst offenders.”
Eating “super-sweetened foods” has been shown to alter a person’s taste palate to prefer sweeter versions of already sweet foods. Essentially, the sweeter taste makes it harder to be satisfied with a simple sweet treat or drink because the brain no longer registers normal sweetness as tasting sweet.
Some substitutes are known to be synthetic, like sucralose, aspartame, and saccharin. In contrast, others, like allulose, stevia, and monk fruit extract, are often referred to as “natural” or “healthy” because they’re derived from plants.
Because many of these sweeteners are more potent than regular sugar with fewer or no calories, they can confuse your brain and sweet taste receptors, contributing to overeating. A study from 2016 identified how certain synthetic sweeteners falsely tell the brain that it hasn’t consumed enough calories. This signals the body to eat more because it thinks it needs more energy.
Trying to resist these cravings is easier said than done because “artificial sweeteners are highly addictive,” Ms. Sauer said.
The sweet taste of these substitutes has been shown to raise blood sugar levels, putting “some people at risk for insulin resistance,” she added. Additionally, sweets produce the “feel good” neurotransmitters (serotonin and dopamine), which activate the brain’s reward system and enhance mood, so if a person is feeling down, this is another reason for emotional eating. If this becomes a regular occurrence, it can lead to weight gain and more compulsive eating, which are associated with depression. It becomes a coping mechanism to control and decrease negative emotions, such as depressed mood, anxiety, and stress.
“Emotional eating and cravings are, in my observation, highly correlated with sugar, artificial sweetener, and processed carbohydrate consumption,” Ms. O’Flaherty said.
“Those who I have treated report increased cravings after consuming these types of foods,” she said. “When we work to incorporate more real, whole foods, especially making sure to get adequate protein, they often see cravings for sugary foods disappear.”
Why Sweeteners Might Increase Depression Risk
How ultra-processed foods like artificial sweeteners increase the risk of depression is still unknown, but the study authors wrote that recent experimental data suggest “artificial sweeteners elicit purinergic transmission in the brain,” which have previously been linked to depression.
The purinergic system may play a role in the development of mental health disorders by influencing neurotransmitter systems and hormonal pathways that regulate mood, appetite, and digestion.
Evidence shows that gut microbes are involved in purinergic signaling. This further explains how a disrupted gut microbiome is linked with mood disorders and serious conditions, including obesity, diabetes, heart disease, and cognitive impairment.
Frequent use of artificial sweeteners “causes an imbalance in the gut bacteria and leads to inflammation,” Ms. Sauer said. In this case, “a disrupted microbiome could be having an adverse effect on mood.”
Another possibility worth noting, according to Ms. Sauer, is that “the body is also being deprived of nutrients. This causes deficiencies known to impact mood swings, fatigue, depression, and anxiety.” Incidentally, in this study, the researchers also observed that the women who ate the highest portions of artificially sweetened foods also had higher body mass indexes (BMIs), rates of diabetes, and hypertension.
It’s often the case that there’s a connection between highly processed foods and low energy and depressed moods. “Your brain and your body are all part of the same system,” Ms. O’Flaherty said. “What you eat absolutely impacts your brain.”
Adding depression to the growing list of health issues from consuming nonsugar sweeteners poses a problem for those suffering from depression who are also trying to lose weight or manage diabetes, or just kick the sugar habit for better health.
Back to the Basics to Avoid Artificial Sweeteners
The easiest way to avoid artificial sweeteners, according to Ms. Sauer, “is to swap artificial and chemically laced food for nutrient-dense foods.” Begin by looking at the product’s ingredients list; the fewer ingredients, the better.
Sugar substitutes are often listed with names many don’t recognize, like advantame, neotame, and acesulfame potassium. Foods that claim they have “no artificial sweeteners” often are sweetened with plant-based sweeteners such as stevia extract, erythritol, sorbitol, xylitol, and monk fruit.
However, even these are not without caution. Some stevia brands on supermarket shelves are purified, highly processed, and made with fillers or other sugar substitutes.
A study from February 2023 found that erythritol is associated with an increased risk of heart disease and blood clotting. Overeating xylitol can cause bloating and diarrhea.
Experts suggest that people who eat low-sugar foods to lose weight take it one step further.
“Bring it back to the basics,” Ms. O’Flaherty said. “Fill your fridge with healthy, whole foods. Colorful fruits and vegetables like berries are high in antioxidant polyphenols that promote good brain function and reduce inflammation.
“I also recommend healthy fats such as olive oil, avocado, and nuts or cheese; healthy fats are key,” she added.
To make the changes stick, you need to “start with mindset,” said Ms. O’Flaherty. What are the reasons that make “this behavior change” important to you? Is it to improve your mood to be a better parent, focus better at work, or just get back into your favorite jeans?
Once you’re committed to what motivates you, create a trackable action plan with a reward system. Use a journal to keep track of accomplishments.
If you start to feel overwhelmed, remind yourself that those feelings are temporary and can be overcome.
“The discomfort that one feels when making a change can be seen as a wave in the ocean,” Ms. O’Flaherty said. “It’s temporary. It washes over you, and you have to ride it out until it passes.”
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