Die wichtigsten Punkte auf einen Blick
- A large observational study of over 31,000 U.S. women (2003–2017) found that those consuming nine or more servings per day of ultra‑processed foods – many of which contain artificial sweeteners – had approximately a 50% higher risk of developing depressive states compared to those consuming four or fewer servings.
- In a subgroup analysis, high consumption of artificial sweeteners and artificially sweetened beverages showed a roughly 26% increased risk over low consumers.
- Because this was an observational design, the study shows correlation—not causation—and cannot rule out reverse causality or confounding factors.
- Broader reviews, including a 2022 WHO systematic review, found minimal long‑term benefit of non‑sugar sweeteners for weight control and noted possible undesirable effects at typical intake levels.
- FDA-approved sweeteners are considered safe at regulated levels (e.g. aspartame), although moderation is advised—particularly for those concerned with mood or inflammation.
Eine tägliche Entscheidung mit versteckten Konsequenzen
Choosing a diet soda or a low‑calorie snack might feel healthier at the moment. But a recent large-scale study suggests that regular consumption of ultra‑processed foods—especially those containing artificial sweeteners—may be associated with a greater risk of developing depressive states. As these products are viewed as low‑calorie alternatives, their potential mood impact warrants close attention.
Warum diese Verbindung wichtig ist
Ultra‑processed foods now contribute an estimated 53% of total calories in U.S. adults, and up to 61% among children. If such foods contribute to depressive symptoms, the implications for public mental health are significant. Understanding how diet influences mood is increasingly vital in a society facing rising concerns over mental well‑being.
Was Forscher entdeckt haben
Researchers tracked 31,712 women aged 42–62 who did not have depressive states at baseline. Over 14 years, participants reported their diet and mental health roughly every four years. The top 20% of ultra-processed food consumers—those eating nine or more servings daily—had up to a 49–50% higher risk of developing depressive states compared to the lowest intake group (four or fewer servings). High intake of artificial sweeteners and diet beverages stood out with an estimated 26% higher risk compared to low consumers. The analysis adjusted for age, BMI, physical activity, sleep habits, income, marital status, pain, hormone therapy use, and other factors. Still, researchers caution that reverse causality—early mood symptoms influencing food choices—cannot be fully ruled out.
Mögliche Zusammenhänge zwischen Süßstoffen und Stimmung
Darm-Hirn-Achse
Diets higher in ultra‑processed foods can alter the gut microbiome, disrupting gut‑brain communication and triggering inflammation or changes in neurotransmitter production—factors linked to mood regulation.
Neurotransmitter Signals
Laboratory and animal research suggest that artificial sweeteners may influence pathways involved in brain signalling – chemical messengers tied to mood regulation – and that disruption in these signals could affect brain chemistry.
Blutzucker & Stoffwechselreaktion
Although artificial sweeteners reduce calorie intake, their long-term effects on insulin sensitivity, appetite, and cravings remain unclear. Some evidence links habitual use to modest weight gain or metabolic disturbances over time.
Was die umfassendere Forschung sagt
The World Health Organization’s 2022 review, covering 283 studies, concluded that non‑sugar sweeteners offer minimal long-term metabolic benefits and may be linked to increased risk of chronic illness. While randomised scientific studies often show short-term calorie reduction, observational studies paint a more mixed or concerning picture. Mood-related outcomes remain uncommon in existing data, making this recent depressive state link especially novel.
Wichtige Hinweise
Da es sich um eine Beobachtungsstudie handelt, kann sie nicht beweisen, dass Süßstoffe oder stark verarbeitete Lebensmittel depressive Zustände verursachen – sondern nur, dass sie damit in Zusammenhang stehen. Die Teilnehmer waren überwiegend weiße Frauen mittleren Alters, sodass die Ergebnisse möglicherweise nicht auf alle Geschlechter oder Altersgruppen übertragbar sind. Selbst gemeldete Daten zu Ernährung und Stimmung können zu Messfehlern führen. Und trotz statistischer Anpassung können verbleibende Störfaktoren aufgrund von Lebensstil oder Umweltfaktoren nicht ausgeschlossen werden.
Praktische Schritte für intelligentere Entscheidungen
Wenn Sie regelmäßig künstliche Süßstoffe konsumieren und sich Gedanken über Ihre Stimmung machen, sollten Sie Folgendes beachten:
- Moderation: Stay within established acceptable daily intake levels (e.g., ~40 mg/kg/day for aspartame in the EU; ~50 mg/kg/day in the U.S.).
- Wählen Sie Vollwertkost: Emphasise fruits, vegetables, legumes, whole grains, and lean protein.
- Muster beobachten: Note whether mood changes follow consumption of diet sodas or sweetened snacks—switching to naturally flavoured water or unsweetened options may help.
- Konsultieren Sie einen Arzt.Insbesondere wenn Stimmungssymptome nach Ernährungsumstellungen bestehen bleiben oder sich verändern.
Datenanalyse
Women in the study who cut their ultra‑processed food intake by at least three daily servings over time had a measurable reduction in their risk of developing depressive states compared with peers whose intake remained high, suggesting even modest dietary shifts may correlate with improved mood outcomes.
Die Quintessenz
Diese neuen Erkenntnisse bringen einen hohen Konsum von stark verarbeiteten Lebensmitteln – insbesondere solchen, die künstliche Süßstoffe enthalten – mit einem erhöhten Risiko für depressive Verstimmungen in Verbindung. Zwar gibt es plausible biologische Mechanismen, doch sind noch strenge experimentelle Studien am Menschen erforderlich. Vorerst sind Mäßigung und eine Konzentration auf vollwertige, nährstoffreiche Lebensmittel praktische Maßnahmen zur Förderung der psychischen Gesundheit.
Ihre nächsten Schritte
Want more evidence-based insights like this?
Dieser Blogbeitrag soll informativ sein und sollte keine professionelle Gesundheitsberatung ersetzen. Konsultieren Sie immer einen Arzt, um eine individuelle Beratung zu erhalten.
Referenzen
- Samuthpongtorn C, Nguyen LH, Okereke OI, Wang DD, Song M, Chan AT, et al. Consumption of Ultraprocessed Food and Risk of Depression. JAMA network open [Internet]. 2023 Sep 20;6(9):e2334770–0. Available from: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2809727
- WHO. Health effects of the use of non-sugar sweeteners: a systematic review and meta-analysis [Internet]. www.who.int. 2022. Available from: https://www.who. Publikationen / i / Artikel/9789240046429
- CDC. Ultra-processed Food Consumption in Youth and Adults: United States, August 2021–August 2023 [Internet]. National Center for Health Statistics Search. Available from: https://www.cdc.gov/nchs/products/databriefs/db536.htm
- European Food Safety Authority. Aspartame [Internet]. European Food Safety Authority. 2023. Available from: https://www.efsa.europa.eu/en/topics/topic/aspartame
- Rondinella D, Raoul PC, Valeriani E, Venturini I, Cintoni M, Severino A, et al. The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier. Nutrients [Internet]. 2025 Feb 28;17(5):859–9. Available from: https://www.mdpi.com/2072-6643/17/5/859
- Mengist B, Lotfaliany M, Pasco JA, Agustini B, Berk M, Forbes M, et al. The risk associated with ultra-processed food intake on depressive symptoms and mental health in older adults: a target trial emulation. BMC Medicine. 2025 Mar 24;23(1).
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