How Your Food Choices Can Contribute to Anxiety and Depression

The familiar “sugar high” after enjoying a sweet treat is a well-known example of how food can positively impact mood.

Conversely, the experience of feeling “hangry“—where hunger leads to anger or irritability—demonstrates how our diet, or lack thereof, can also trigger negative emotions.

Recent research indicates that fluctuations in blood sugar levels play a role in the link between diet and mood. Blood sugar impacts our hormones and nervous system, potentially contributing to anxiety and depression.

Mental health is complex, shaped by various social, psychological, and biological factors unique to each person.

However, numerous randomized controlled trials have shown that diet is a significant biological factor influencing the risk of depression and anxiety, particularly in women.

Integrating Nutrition into Mental Health Treatment

As a family medicine resident with a Ph.D. in nutrition, I’ve observed that while antidepressant medications are effective for some patients, they aren’t for others. Therefore, I believe that mental health treatment strategies should address all risk factors, including nutrition.

Many randomized controlled trials that have established the connection between diet and mental health have focused on the Mediterranean diet or a slightly modified version of it.

This diet is generally rich in vegetables—particularly dark green, leafy ones—fruits, olive oil, whole grains, legumes, and nuts, with moderate portions of fish, meat, and dairy. One key feature of the Mediterranean diet that may contribute to its positive impact on mood is its low glycemic index.

The glycemic index ranks foods and diets based on how they affect blood sugar levels. Since fluctuations in blood sugar can impact mood, diets with a high glycemic index—those that cause sharp spikes in blood sugar—have been linked to an increased risk of depression and, to a lesser extent, anxiety.

High glycemic index carbs include foods like white rice, white bread, crackers, and baked goods, which may raise the risk of depression and anxiety.

On the other hand, low glycemic index carbs, such as parboiled rice and al dente pasta, are absorbed more slowly, causing smaller blood sugar spikes and are associated with a reduced risk of these mental health issues.

Explaining the Diet-Mental Health Link

Several scientific mechanisms have been suggested to explain the relationship between diet and mental health. One likely explanation is how blood sugar fluctuations influence our hormones, which in turn can impact mood.

Whenever we consume sugar or carbohydrates like bread, rice, pasta, potatoes, and crackers, the resulting spike in blood sugar triggers a series of hormones and signaling molecules.

One example is dopamine, the brain’s pleasure signal, which explains why we might experience a “sugar high” after eating desserts or baked goods. Dopamine is the body’s way of rewarding us for obtaining the calories needed for survival.

Insulin is another hormone activated by consuming carbs and sugar. Its role is to lower blood sugar levels by transporting the sugar into our cells and tissues to be used for energy.

However, when we consume too much sugar, too many carbs, or high glycemic index carbs, the rapid rise in blood sugar leads to a significant increase in insulin, which can cause blood sugar levels to drop below their initial point.

This drop triggers the release of adrenaline and noradrenaline, hormones that restore blood sugar to the proper level by sending glucose into the bloodstream.

Adrenaline’s Impact on Emotions

But adrenaline does more than just regulate blood sugar; it also impacts our emotions, potentially causing anxiety, fear, or aggression. This demonstrates how diet influences mood by affecting blood sugar levels, which in turn trigger hormones that shape how we feel.

Interestingly, the adrenaline spike from consuming sugar and carbs happens four to five hours after eating, causing dopamine to boost mood initially, but adrenaline may bring negative feelings later.

Reactions vary, as the same meal can affect people differently based on factors like sex, genetics, activity level, and gut microbiome.

While mental health is complex and can’t be fully managed by diet alone, a poor diet can worsen one’s experience. This is especially important for women, who are more sensitive to the effects of the glycemic index and diet.

Unfortunately, simple fixes like replacing sugar with artificial sweeteners aren’t viable. Research indicates that among all processed foods, artificial sweeteners and diet drinks have the strongest link to depression.

Beyond Reducing Sugar

The most straightforward method to stabilize blood sugar levels is to reduce sugar and carbohydrate intake. However, this isn’t the only approach. Research has shown that making simple adjustments can significantly reduce blood sugar fluctuations. Strategies for stabilizing blood sugar and improving mood include:

Incorporate low glycemic index carbohydrates like parboiled rice, whole grain bread, and al dente pasta as dietary staples, and be mindful of your intake of high glycemic index carbs. I provide my patients with a guide to help them understand the glycemic index of various carbohydrates.

Consume carbohydrates earlier in the day—such as at breakfast or lunch—rather than later, like at dinner or as a nighttime snack. Our hormones follow a circadian rhythm, and carbs eaten earlier produce a smaller blood sugar spike compared to those eaten later.

Avoid eating carbohydrates alone, like snacking on crackers or eating a bowl of rice. Combine carbs with proteins (such as beans, nuts, meat, or fish) or healthy fats (like olive oil or avocado). This nutrient combination slows carbohydrate digestion and results in a smaller blood sugar spike.

Eat carbohydrates at the end of your meal, after consuming vegetables and protein. Changing the order of food intake can significantly reduce the blood sugar spike that follows.

Start your meal with a salad dressed in olive oil and vinegar. The vegetables, vinegar’s acid, and olive oil work together to slow carbohydrate absorption and minimize the resulting blood sugar spike.

Read the original article on: Science Alert

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