Blood sugar fluctuations after eating play an important role in anxiety and depression

Blood Sugar Fluctuations After Eating Play an Important Role in Anxiety and Depression

The proverbial “sugar high” that follows the ingestion of a sweet treat is a familiar example of the potentially positive effects of food on mood. On the flip side, feeling “hangry” – the phenomenon where hunger manifests in the form of anger or irritability – illustrates how what we eat, or don’t eat, can also provoke negative emotions.

The latest research suggests that blood sugar fluctuations are partly responsible for the connection between what we eat and how we feel. Through its effects on our hormones and nervous system, blood sugar levels can be fuel for anxiety and depression.

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Mental health is complex, with countless social, psychological, and biological factors determining any one person’s experience. However, numerous randomized controlled trials have demonstrated that diet is one biological factor that can significantly influence risk for symptoms of depression and anxiety, especially in women.

The Role of the Glycemic Index

Many of the randomized controlled trials that have proven the link between diet and mental health have tested the Mediterranean diet or a slightly modified version of it. The Mediterranean diet is typically characterized by lots of vegetables, especially dark green, leafy vegetables – fruit, olive oil, whole grains, legumes, and nuts, with small amounts of fish, meat, and dairy products. One of the many attributes of the Mediterranean diet that may be responsible for its effect on mood is its low glycemic index.

The glycemic index is a system that ranks foods and diets according to their potential to raise blood sugar. Thus, in keeping with the observation that blood sugar fluctuations affect mood, high glycemic index diets that produce drastic spikes in blood sugar have been associated with increased risk for depression and to some extent anxiety.

How Diet Affects Mood

Many scientific mechanisms have been proposed to explain the connection between diet and mental health. One plausible explanation that links blood sugar fluctuations with mood is its effect on our hormones.

Every time we eat sugar or carbohydrates such as bread, rice, pasta, potatoes, and crackers, the resulting rise in blood sugar triggers a cascade of hormones and signaling molecules. One example, dopamine – our brain’s pleasure signal – is the reason we can experience a “sugar high” following the consumption of dessert or baked goods. Dopamine is the body’s way of rewarding us for procuring the calories, or energy, that are necessary for survival.

Insulin is another hormone triggered by carbohydrates and sugar. Insulin’s job is to lower blood sugar levels by escorting the ingested sugar into our cells and tissues so that it can be used for energy. However, when we eat too much sugar, too many carbs, or high glycemic index carbs, the rapid increase in blood sugar prompts a drastic rise in insulin. This can result in blood sugar levels that dip below where they started.

This dip in blood sugar sparks the release of adrenaline and its cousin noradrenaline. Both of these hormones appropriately send glucose into the bloodstream to restore blood sugar to the appropriate level. However, adrenaline influences more than just blood sugar levels. It also affects how we feel, and its release can manifest as anxiety, fear, or aggression. Hence, diet affects mood through its effect on blood sugar levels, which trigger the hormones that dictate how we feel.

Optimizing Mood with Food

The most obvious way to stabilize blood sugar levels is to decrease sugar and carbohydrate intake. However, this is not the only way. Research has proven that simple changes can drastically mitigate volatile blood sugar fluctuations. Some strategies to stabilize blood sugar and optimize mood include:

• Make low glycemic index carbohydrates such as parboiled rice, whole grain bread, and al dente pasta dietary staples and be mindful of how many high glycemic index carbohydrates you consume.
• Eat carbohydrates earlier in the day such as breakfast or lunchtime, as opposed to later in the day, like dinner or, worse yet, as a nighttime snack.
• Avoid eating carbohydrates on their own, such as snacking on a box of crackers or downing a bowl of rice. Always strive to combine carbohydrates with proteins such as beans, nuts, meat, and fish, or with healthy fats such as olive oil and avocado.
• Eat carbohydrates at the end of the meal, after eating vegetables and protein first.
• Eat a salad dressed with olive oil and vinegar prior to eating carbohydrates.

Conclusion

In conclusion, the relationship between diet and mental health is complex, with diet playing a significant role in determining one’s risk for symptoms of depression and anxiety. By understanding the effects of blood sugar fluctuations on mood and implementing simple changes to one’s diet, individuals can optimize their mental health and reduce their risk for developing symptoms of depression and anxiety.

FAQs

Q: What is the glycemic index and why is it important for mental health?
A: The glycemic index is a system that ranks foods and diets according to their potential to raise blood sugar. It is important for mental health because high glycemic index diets that produce drastic spikes in blood sugar have been associated with increased risk for depression and anxiety.

Q: What are some common high glycemic index foods?
A: Some common high glycemic index foods include white rice, white bread, crackers, and baked goods.

Q: How can I optimize my diet to stabilize blood sugar levels and improve my mental health?
A: To optimize your diet, make low glycemic index carbohydrates such as parboiled rice, whole grain bread, and al dente pasta dietary staples. Combine carbohydrates with proteins and healthy fats, eat earlier in the day, and avoid eating carbohydrates on their own.

Q: Can artificial sweeteners be used as a substitute for sugar and still achieve optimal mental health?
A: Research has shown that artificial sweeteners and artificially sweetened beverages are most strongly associated with depression, making them an unsuitable substitute for sugar.