Is There a Link Between Sugar and Your Mental Health?
Sugar tastes good, and like many people, you might consume much more of it than you should. Health Canada recommends that individuals should consume fewer than 25 grams of sugar per day, which is equivalent to 6 teaspoons. For reference, a can of pop contains 35 grams of sugar, and a tall Mocha Frappuccino contains 40 grams. It’s not hard to fathom how 25 grams of sugar can add up so quickly!
When it comes to sugar intake, you may have heard about the risks of weight gain, type 2 diabetes, cavities, fatty liver disease and cardiovascular disease, which all reign true. However, frequent spikes in blood sugar (caused by high intake of refined sugar as well as other refined, simple carbohydrates such as white flour), have also been found to have implications for our mental health. This may be hard to wrap your head around when there is usually an immediate release of dopamine (the pleasure/reward neurotransmitter) following the intake of high sugar foods, because dopamine actually results in temporary improvements in mood. However, when you look at the science behind how sugar can negatively impact depression and anxiety, it makes pretty clear sense.
Your body needs glucose (a monosaccharide, the simplest type of sugar) to survive. It serves as the primary fuel source in our body, and is the preferred fuel source in your brain. Most of the glucose your body utilizes comes from the breakdown of carbohydrates. Carbohydrate rich foods in their whole unprocessed form (think whole grains, fruits, vegetables, and legumes), contain primarily complex carbohydrates. Complex carbohydrates contain long chains of sugar (polysaccharides with 3 or more molecules) that take much longer to break down and digest, compared to simple carbohydrates which consist of only 1 or 2 sugar molecules (monosaccharides and disaccharides). This results in a slower, steadier release of glucose into the bloodstream. Complex carbohydrates also contain fibre, which slows the release and reduces the spike in blood glucose.
On the other hand, when we consume foods higher in simple carbohydrates (such as soda, candy, or cake) that are composed of monosaccharides and disaccharides, and little to no fibre, our blood glucose levels spike, causing a quick boost in energy. While you might feel good momentarily, this causes high amounts of insulin to be released. Insulin is needed to move glucose from blood into tissues. As the glucose is quickly transferred out of the blood into tissue, your blood sugar levels quickly plummet to below what they were initially. When you hear the term “sugar crash” this is what it is referring to. The abrupt rise in blood glucose does trigger a release of dopamine, the pleasure hormone. This is why sugar has been found to be even more addictive than cocaine! Over time, a diet high in sugar and refined carbohydrates can cause disruptions in dopaminergic reward signaling, meaning that we need progressively more to trigger the desired response.
Dips in blood sugar are associated with irritability, worry, fatigue and anxiety. It therefore makes sense that the consumption of simple carbohydrates often leads to further consumption of simple carbohydrates, creating a vicious cycle that is challenging to break. Additionally, high intake of refined sugars and simple carbohydrates can lead to dysbiosis in the gut, meaning that there are not enough beneficial bacteria and too many harmful ones. This dysbiosis contributes to inflammation in the body, which has been linked to various health complications, such as diabetes, heart disease, cancer, and in some studies, depression as well. Simple carbohydrates also displace other more nutrient rich foods, which can lead to nutrient deficiencies that can also directly impact mood.
Any way you look at it, reducing your intake of sugar and other refined, simple carbohydrates is extremely beneficial for your physical and mental health. However, it can be easier said than done. For this reason, it is important to be strategic about how you do it. Cutting refined sugar and grains out cold turkey does not work for most people. You will likely be more successful if you can find ways to gradually reduce them in your diet, so your body has time to adapt. Another way to help limit spikes in blood sugar is to pair foods higher in simple carbohydrates with foods rich in protein, fibre and/or healthy fats. For more information on sugar, including a detailed list of tips to help reduce your sugar consumption, please be sure to check out this blog post. Managing stress and incorporating daily movement (especially after meals) are also helpful for controlling blood sugar.
Although sugar may not be the direct cause of depression and anxiety, the research is clear that it certainly can cause symptomatology, worsen an existing condition, and make it much more challenging to cope. If you are looking for support and guidance to manage your mental health through an evidence based, holistic approach that targets your underlying habits, please book a free consultation to learn more about the services I offer at Panorama Wellness Group.
