6 Theories That Prove a Link Between Sugar & Depression
All of us feel a little blue at some point.
When we are feeling a little extra down, though, a lot of us crave
eating something sweet, don’t we? Having that candy, a bar of chocolate,
an ice cream, or maybe even a little muffin does lift our spirits
momentarily. While eating these sweets occasionally is fine, having too
much sugar can have long-term implications on mood disorders.
Complex carbohydrates like fruits, vegetables, and grains have natural
sugars that are healthy. However, it is also present in refined food
items, such as cakes, pasta, baked goods, candy, and bread. While
regular intake of sugar can lead to a variety of health issues, it has
also been found to increase your risk of depression and mood disorders.
Since the brain depends on an even supply of glucose, sugar’s
involvement in aiding anxiety and depression isn’t altogether
surprising.
Here we list some of the possible connections between sugar and depression.
1. The link between depression and refined carbohydrates
A study by Columbia Medical Center in 2015
noted that a diet high in refined carbohydrates may become a risk for
depression, especially in postmenopausal women. Highly refined
carbohydrates include items like white bread/pasta, white rice,
crackers, cookies, and soda. These products increase blood sugar and may
set off a hormonal response in the body to reduce blood sugar levels.
These responses may also lead to changes in mood and cause fatigue.
Researchers also observed that a diet with a
higher intake of dietary fiber, whole grains, vegetables, and fruit can
lower the risk of depression for middle-age people. Thus, a healthy
diet that is low in refined carbohydrates could well be a preventive
measure for depressive episodes.
2. Sugar can be more addictive than cocaine
In a study that was published in the
British Journal of Sports Medicine, the authors mentioned that sugar
could act as a gateway to alcohol and other addictive substances. They
added that sugar is refined from plants to produce pure white crystals,
much like stimulants, such as cocaine and opium. According to the
researchers, this process significantly adds to sugar’s addictive
properties.
“Consuming sugar produces effects similar to that of cocaine, altering
mood, possibly through its ability to induce reward and pleasure,
leading to the seeking out of sugar,” the study states.
Cassie Bjork, R.D., L.D., founder of Healthy Simple Life, further
illustrates the point: “Sugar activates the opiate receptors in our
brain and affects the reward center, which leads to compulsive behavior,
despite the negative consequences like weight gain, headaches, hormone
imbalances, and more.”
3. Too much sugar could increase depression risk in men
Recent research has indicated that men who
consume more sugar run an increased risk of depression. Researchers from
University College London (UCL) studied the sugar in the diet and
common mental health problems of a large group of men and women. They
discovered a greater link between consuming higher levels of sugar and
depression in men. The study claims that men who consumed more than 67g
of sugar a day had a 23% increased risk of suffering from a common
mental disorder after 5 years than those who had less than 39.5g of
sugar.
“This study is important because it is the first to be able to show that
an increase in risk of about a quarter in common mental disorders –
mostly mild anxiety and depression – in men who eat the most sugar
cannot be explained by those who were already anxious or depressed using
sugar as a form of comfort,” says Rob Howard, professor of old age
psychiatry at UCL.
However, more studies are needed to confirm this theory.
4. Frequent consumption of commercial baked goods can increase the risk of depression
Various commercially prepared baked goods
like muffins, doughnuts, croissants, and pastries may taste incredibly
good but aren’t good for your mental health according to Spanish
researchers. They found that participants who ate the most baked goods
had a 38% higher risk of depression compared to those individuals who
ate less baked goods.
Too much consumption of commercially prepared baked goods was never good
for health anyway. Now that they may have a detrimental effect on
depression risk, it is important to be cautious before having these
products regularly.
5. Depression, sugar, and inflammation
A diet that is high in refined carbs may
promote inflammation. In fact, researchers at the University of Kansas
found that inflammation was an essential physiological effect of dietary
sugar intake.
“Added sugars have a profound effect on inflammatory processes within
the body and brain, and inflammation may serve as a key mediator of
sugar-induced depression onset,” says one of the researchers from the
team.
Interestingly, many symptoms of inflammation are also common with
depression, e.g. loss of appetite, changes in sleep patterns and
heightened perceptions of pain. Furthermore, some studies have reported
that inhibition of inflammatory pathways can improve mood. Thus,
depression may very well be an elemental sign of inflammation-related
issues.
6. Sugar causes Serotonin crash
Serotonin or 5-hydroxytryptamine is a
chemical produced by nerve cells and is found in three parts of the body
— the brain, the lining of the digestive tract, and in blood platelets.
It is a vital neurotransmitter known as the “happiness molecule”
because of its key role in maintaining a positive mood.
When we are feeling low, we often tend to go for sugar and other
processed carbs. This generally gives us a serotonin boost or basically
helps lift our mood. However, that feeling is short-lived. For instance,
candy and sweets, which are simple carbohydrates, will have the
greatest impact on your serotonin, but that effect will only last one to
two hours before it comes crashing down. This will eventually make you
feel worse. Thus, reduced quantities or activity of serotonin in the
brain may influence depression.