Sweeteners and Anxiety: What You Need to Know About Sugar, Artificial Sweeteners, and Your Mood

The Sweet Dilemma: When Your Food Choices Affect Your Mood

If you’ve ever felt jittery after drinking a diet soda or noticed your anxiety spike after a sugary snack, you’re not imagining things. The relationship between what we sweeten our food with and how we feel mentally is more complex than you might think, and emerging research suggests that both artificial sweeteners and regular sugar may contribute to anxiety symptoms.

As someone who regularly discusses nutrition with patients dealing with anxiety, I’ve noticed that many people are caught in a difficult position: trying to reduce sugar for their physical health while unknowingly choosing artificial sweeteners that might be affecting their mental health. The “diet” option isn’t necessarily the anxiety-free option.

Let me walk you through what current research tells us about different types of sweeteners and anxiety, who might be most at risk, and how to make informed choices that support both your physical and mental well-being.

The Artificial Sweetener-Anxiety Connection

The most concerning findings in recent research center around artificial sweeteners, particularly aspartame—the sweetener found in many diet sodas, sugar-free gums, and tabletop packets labeled “Equal.”

Aspartame: The Most Studied Concern

Research has consistently linked aspartame consumption to increased anxiety-like behaviors, and the mechanisms are becoming clearer:

How aspartame may increase anxiety:

• Disrupts neurotransmitter balance: Aspartame breaks down into compounds that can interfere with the production of serotonin and dopamine
• Increases stress hormones: Studies show elevated cortisol levels in people consuming aspartame
• Affects brain chemistry: Research suggests it alters glutamate-GABA signaling in the amygdala, the brain’s fear center
• Creates vulnerability: People with existing mental health conditions may be especially sensitive to these effects

The research is particularly striking: One human study examining aspartame’s effects on people with depression had to be stopped early because the mood effects were so severe that continuing was considered unethical.

Other Artificial Sweeteners

While aspartame has the most research, other artificial sweeteners have also raised concerns:

Sucralose (Splenda): Studies suggest it can alter gut bacteria and increase inflammation, both linked to anxiety symptoms

Saccharin (Sweet’N Low): Animal studies show it can cause neurobehavioral problems that may extend to offspring

Potassium Acesulfame: Research indicates it may affect serotonin-related genes and mood-regulating pathways

Callout Box: The Gut-Brain Connection 

Many artificial sweeteners significantly alter your gut microbiome—the collection of bacteria in your digestive system that communicates directly with your brain. When these bacteria are disrupted, it can affect neurotransmitter production and increase inflammation, both of which are linked to anxiety and depression.

The Sugar Problem: Not a Simple Solution

Switching back to regular sugar isn’t necessarily the answer. Research shows that sugar consumption comes with its own set of mental health risks:

The Sugar-Anxiety Cycle

Sugar rushes and crashes: The rapid spike and subsequent drop in blood glucose can trigger anxiety symptoms and leave you feeling jittery or shaky

Addiction-like patterns: Sugar activates reward pathways in the brain similar to addictive substances, potentially creating cycles of craving and withdrawal

Inflammation: High sugar intake promotes inflammation throughout the body, including the brain, which is linked to anxiety and depression

What the Research Shows

Large-scale studies have found that:

• Higher sugar-sweetened beverage consumption is associated with increased anxiety, particularly in adults under 60
• Daily consumption of sugary soft drinks increases anxiety symptoms, especially in overweight adults with mild depression
• Sugar withdrawal can actually trigger anxiety-like behaviors
• High-fructose corn syrup (common in processed foods) has been specifically linked to anxiety-like behaviors in animal studies

Who’s Most at Risk?

Research has identified several groups who may be particularly vulnerable to sweetener-related anxiety:

Age-Related Vulnerability

Adults under 45-60 years appear most susceptible to anxiety effects from both artificial sweeteners and sugar-sweetened beverages. The reasons aren’t entirely clear, but may relate to:

• Different metabolic patterns in younger adults
• Higher consumption rates of sweetened beverages
• Greater sensitivity to neurotransmitter disruption

Existing Mental Health Conditions

People with pre-existing anxiety, depression, or other mental health conditions may be especially vulnerable to the mood effects of sweeteners. This includes:

• Those with high trait anxiety (tendency toward anxious feelings)
• People with a history of depression
• Individuals with eating disorders or substance use disorders

Physical Health Factors

Overweight adults with mild depression show increased anxiety symptoms when consuming sugary soft drinks regularly. Other risk factors may include:

• Metabolic disorders like diabetes
• Inflammatory conditions
• Digestive issues or an altered gut microbiome

Safer Sweetener Alternatives

While no sweetener is perfect, some options appear to have fewer anxiety-related risks:

Stevia: The Plant-Based Option

What it is: A zero-calorie sweetener derived from the stevia plant 

Pros:

• Natural origin with centuries of traditional use
• Doesn’t appear to cause blood sugar spikes
• Some studies suggest it may help with satiety

Cons:

• Limited research on long-term effects
• May alter gut bacteria (though effects unclear)
• Some processed stevia products contain other additives

Bottom line: Appears safer than artificial sweeteners, but use in moderation

Monk Fruit: The Antioxidant Sweetener

What it is: A zero-calorie sweetener from a small Chinese melon 

Pros:

• Contains antioxidants that may reduce oxidative stress
• Very sweet, so small amounts needed
• No known negative mental health effects

Cons:

• Expensive and sometimes hard to find
• Limited long-term research
• Often combined with other sweeteners in commercial products

Bottom line: Promising option, but read labels carefully

Erythritol: The Sugar Alcohol

What it is: A low-calorie sugar alcohol that occurs naturally in some fruits Pros:

• About 70% as sweet as sugar with minimal calories
• Doesn’t cause significant blood sugar spikes
• Better tolerated than most sugar alcohols

Cons:

• May cause digestive upset in some people
• Limited research on mental health effects
• Still processed, though, from natural sources

Bottom line: Generally well-tolerated, but start with small amounts

Honey: The Traditional Sweetener

What it is: Natural sweetener produced by bees 

Pros:

• Contains antioxidants and beneficial compounds
• Research suggests it may have anti-anxiety effects compared to sugar
• Lower glycemic index than regular sugar

Cons:

• High in calories and carbohydrates
• Still contains fructose
• Not suitable for people with diabetes without medical guidance

Bottom line: Better than sugar for anxiety, but use sparingly

Practical Strategies for Reducing Sweetener-Related Anxiety

1. Gradual Reduction Approach

Rather than eliminating all sweeteners at once:

• Start by cutting artificial sweeteners that are most linked to anxiety (aspartame, sucralose)
• Gradually reduce overall sweetness in your diet over several weeks
• Replace sweet drinks with water, herbal tea, or sparkling water with a splash of fruit juice

2. Read Labels Carefully

Artificial sweeteners hide in many products:

• Diet and sugar-free beverages
• Sugar-free gum and mints
• Low-calorie or “light” foods
• Some medications and supplements
• Protein powders and meal replacement shakes

3. Focus on Whole Foods

• Choose naturally sweet foods like fruits when you crave something sweet
• Use spices like cinnamon or vanilla to add sweetness without sweeteners
• Experiment with fruit-based sweeteners like date paste or pureed bananas in baking

Fun Element: Your Sweetener-Mood Connection Tracker

Use this tool to identify patterns between your sweetener consumption and anxiety levels:

Week 1: Awareness Phase Track daily for one week:

• Morning anxiety level (1-10): Rate how anxious you feel upon waking
• Sweetener consumption: Note all artificial sweeteners and added sugars consumed
• Afternoon anxiety (1-10): Rate anxiety levels mid-day
• Evening anxiety (1-10): Rate anxiety before bed
• Sleep quality (1-10): How well did you sleep?

Week 2: Elimination Phase

• Remove artificial sweeteners completely
• Reduce added sugars by 50%
• Continue tracking the same metrics
• Note any changes in anxiety patterns

Week 3: Alternative Phase

• Try one natural sweetener (stevia, monk fruit, or small amounts of honey)
• Continue reduced sugar intake
• Track mood and anxiety changes
• Note digestive changes or other symptoms

Analysis Questions:

• Do you notice patterns between sweetener consumption and anxiety spikes?
• Which days show the lowest anxiety levels?
• How do natural alternatives compare to artificial ones?
• What other factors (sleep, stress, exercise) seem to influence your anxiety?

When to Seek Professional Help

Consider consulting with healthcare providers if you experience:

• Persistent anxiety that interferes with daily functioning
• Panic attacks that seem linked to food consumption
• Difficulty reducing sweetener intake despite wanting to
• Eating patterns that feel out of control
• Physical symptoms like rapid heartbeat, sweating, or digestive issues after consuming sweeteners

Types of Professional Support

Primary care physicians can evaluate physical symptoms and rule out medical causes

Mental health professionals can help with anxiety management and coping strategies

Registered dietitians can provide personalized nutrition guidance and meal planning

Integrative practitioners may offer comprehensive approaches combining nutrition and mental health

The Bigger Picture: Supporting Mental Health Through Nutrition

While addressing sweetener intake can be important for anxiety management, it’s just one piece of the puzzle. A comprehensive approach to supporting mental health through nutrition includes:

Blood Sugar Stability

• Eat regular, balanced meals to prevent glucose spikes and crashes
• Include protein and healthy fats with carbohydrates to slow sugar absorption
• Choose complex carbohydrates over simple sugars when possible

Anti-Inflammatory Foods

• Omega-3 rich foods like fatty fish, walnuts, and flaxseeds
• Colorful fruits and vegetables high in antioxidants
• Herbs and spices with anti-inflammatory properties

Gut Health Support

• Probiotic foods like yogurt, kefir, and fermented vegetables
• Prebiotic foods that feed beneficial bacteria
• Diverse plant foods to support microbiome diversity

Moving Forward: Making Informed Choices

The research on sweeteners and anxiety is still evolving, but current evidence suggests that being mindful of your sweetener choices can be an important part of managing anxiety. While artificial sweeteners—particularly aspartame—appear to pose the greatest risk for anxiety symptoms, regular sugar isn’t a problem-free alternative.

The goal isn’t to achieve perfect sweetener-free living, but to make informed choices that support your overall well-being. This might mean:

• Gradually reducing artificial sweeteners and observing how you feel
• Experimenting with natural alternatives in small amounts
• Focusing on overall dietary patterns rather than individual ingredients
• Paying attention to your individual responses rather than following one-size-fits-all advice

Remember that everyone’s body responds differently to foods and additives. What causes anxiety in one person might not affect another. The key is developing awareness of your own patterns and making choices that support both your physical and mental health.

If you’re dealing with anxiety, addressing sweetener intake is just one strategy among many. Effective anxiety management typically includes a combination of appropriate mental health treatment, stress management techniques, regular exercise, adequate sleep, and supportive relationships.

Ready to explore how nutrition and lifestyle factors can support your mental health? www.drlewis.com

References:

Jones, S. K., McCarthy, D. M., Vied, C., et al. (2022). Transgenerational transmission of aspartame-induced anxiety and changes in glutamate-GABA signaling and gene expression in the amygdala. Proceedings of the National Academy of Sciences, 119(49), e2213120119. https://doi.org/10.1073/pnas.2213120119 

Choudhary, A. K., & Lee, Y. Y. (2018). Neurophysiological symptoms and aspartame: What is the connection? Nutritional Neuroscience, 21(5), 306-316. https://pubmed.ncbi.nlm.nih.gov/28198207  

Kose, J., Duquenne, P., Robert, M., et al. (2022). Associations of overall and specific carbohydrate intake with anxiety status evolution in the prospective NutriNet-Santé population-based cohort. Scientific Reports, 12(1), 21647. https://doi.org/10.1038/s41598-022-25337-5 

Xie, J., Huang, Z., Mo, Y., et al. (2025). Ages-specific beverage consumption and its association with depression and anxiety disorders: A prospective cohort study in 188,355 participants. Journal of Affective Disorders, 371, 224-233. https://doi.org/10.1016/j.jad.2024.11.069