Feeling Low Or Depressed? Blame Your Sweet Tooth

I’m a total sugar addict. There, I’ve said it.

Which would explain why I've already talked about the evils of sugar before. And, surprise surprise, I have more to say!

If I have sweets, I react like a druggie, and have to eat as many sugary things as I can get my hands on (forget about portion-controlling, give me the whole damn thing!), even long after I enjoy them anymore. Then, as is inevitable, as my insulin levels drop, so does my mood and mental well-being.

According to a research published in the British Journal of Psychiatry, those who eat diets high in sugars and refined foods (like bread, pasta, potatoes, rice, alcohol, juices, and processed foods) which turn into sugar in our system are 58% more at risk to have depression. On the other hand, those who eat better meals, with more whole foods, were 26% less likely to get depressed.

So what causes this sugar crash? Here are a few hints as to the biology behind this phenomenon which I know doesn’t affect just me...

Sugar:

1. supplies very little nutrients;
2. uses up the mood-enhancing vitamin B;
3. diverts the supply of chromium which is vital in keeping your blood sugar level constant (and thus not getting severe mood swings and other nastinesses) via your insulin;
4. suppresses the activity of the BDNF (or brain-derived neurotrophic factor; also known as the brain growth hormone) hormone;
5. is the root of chronic inflammation which:
   a. impacts the brain—the neurotransmitters’ ability to communicate properly is impeded, especially in the hippocampus region which is in charge of memory, mood, etc.
   b. the GI tract (responsible for 80% of your immune system)—sugar feeds harmful gut bacteria (like H. Pylori) that then attacks your gut and allows for harmful toxins and food particles that haven’t been broken down enough to enter your blood stream, and from there the rest of your body.

Lovely, isn’t it?

I know some people very dear to me who’ve been taking antidepressants for years. Unfortunately, that is not the solution. They just provide a temporary patch, without fixing the root cause, and double as very addicting drugs too (which only compounds the problem, methinks).

Of course, sugar is important to our good health as well, but in smaller quantities. One way to resolve the problem is to avoid all processed foods and eat more fibers (like from vegetables and fruit) which reduce the speed at which sugar’s absorbed. Exercise is also important, and so is making sure you have enough vitamins B and D, omega 3 fatty acids, and probiotics in your diet.

America’s Sugar Addiction: How Our Need for A Sweet Fix Has Expanded Our Waistlines

Sources:
Psychcentral
Psychology Today
Depression Anxiety Diet