We’re all in a relationship with food, and for most of us, it’s complicated. More often than not we find ourselves at the end of a bad day reaching for comfort food. However, these sugary, high-calorie foods often leave us feeling down and can lead to long-term effects such as weight gain and a poor relationship with food. There’s no denying that there’s a link between what we eat and how we feel, so what if we used that to our benefit? Let’s explore the ways we can use food and diet changes to improve our mood and fight depression and anxiety.
Ditch the Sugar
Research suggests the intake of sugar from sweet food and beverages has negative long-term mental health effects. Alternatively, a diet low in sugar results in improved mental health (1) The WHO suggests eating no more than 24 grams (6 teaspoons) of sugar per day (2). For reference one medium banana has 14 g of sugar. It’s important to watch out for all the hidden sources of sugar in our food because food manufacturers and restaurants tend to add sugar. Be sure to read the nutrition labels before buying packaged foods. Thankfully, there’s now a separate line to account for “added sugars”. Aim for this number to stay below 8 grams. Common foods to watch out for are ketchup, salad dressings, and juices.
Focus on Low Glycemic Load Foods
When looking to improve your mood, consider focusing on low glycemic load (GL) foods. Low GL foods are absorbed more slowly than other foods, causing a slower release of insulin as compared to foods such as simple carbohydrates and refined sugars. Symptoms such as depression, fatigue, and negative mood have been known to improve for people who follow a low GL diet compared to a high GL one. (3,4) Foods that have a low GL include whole grains, legumes, nuts, seeds, fruits, starchy and non-starchy vegetables, and other unprocessed, low-carbohydrate foods.
Consider Berries as Fruit Alternatives
Fresh fruit has many important benefits and contains important phytonutrients, antioxidants, and vitamins for overall health. Even though fruits contain natural sugars, the body still recognizes this as sugar and for some, can have the same negative effects on our mood and bodies such as weight gain and increased risk for diabetes and heart disease. Fruits high in sugar include mangos, pomegranates, cherries, bananas, grapes, and apples (5) and should be eaten in moderation. Research suggests that high levels of vitamin C may be associated with improved overall mood (6). Focus on fruits high in Vitamin C like strawberries, raspberries, blueberries, and cranberries.
Want personalized guidance on how to eat for improved mood and mental health? Schedule an appointment with one of our nutrition. They are experts in nutrient-rich eating patterns and can help you get started on your journey to better health, today! We offer 100% of our appointments via Telehealth to keep you safe, healthy, and at home.
– Written by Metabolic Reset Program intern, Lucia Botta
References:
- Knüppel, A., Shipley, M.J., Llewellyn, C.H. et al. Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep 7, 6287 (2017). https://doi.org/10.1038/s41598-017-05649-7
- WHO guideline : sugar consumption recommendation. World Health Organization. https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children. Accessed November 25, 2020.
- Cheatham R.A., Roberts S.B., Das S.K., Gilhooly C.H., Golden J.K., Hyatt R., Lerner D., Saltzman E., Lieberman H.R.: Long-term effects of provided low and high glycemic load low energy diets on mood and cognition. Physiol. Behav. 2009; 98: pp. 374-379.
- Breymeyer K.L., Lampe J.W., McGregor B.A., Neuhouser M.L.: Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets. Appetite 2016; 107: pp. 253-259.
- Whitbread D. Top 15 Fruits Highest in Sugar. myfooddata. https://www.myfooddata.com/articles/high-sugar-fruits.php. Published October 7, 2020. Accessed November 25, 2020.
- Pullar JM, Carr AC, Bozonet SM, Vissers MCM. High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students. Antioxidants (Basel). 2018;7(7):91. Published 2018 Jul 16. doi:10.3390/antiox7070091