Depression is a rampant issue across the United States, and so is the consumption of sugary and starchy foods. Many people don’t realize that certain foods can greatly affect our mood and energy levels. Indeed, a study at Columbia University has found that indulging in processed snacks like candy, cookies, cakes, and soft drinks can lead to depression.
Foods containing quickly absorbed sugars and starches, such as white bread and rice, can have negative effects on your emotions. The problem with these foods is that they cause your blood sugar levels to skyrocket and then drop rapidly. Those highs and lows can then be reflected in your emotional states, creating a vicious cycle. As your blood sugar climbs, your happiness temporarily elevates, but when your blood sugar crashes, those good feelings also disappear, which could lead to an urge for binging on another round of refined carbohydrates and potentially deepening depression.
Trading In Bad Foods for Good Mood Foods
If you often find yourself down in the dumps, researchers at Columbia University Medical Center have some dependable advice: Replace the foods you are now eating with “good mood food”. This means saying no to refined foods and saying yes to fruits and vegetables loaded with dietary fiber. Fiber slows your absorption of carbohydrates, which results in a gradual change in blood sugar rather than a blood sugar roller coaster ride.
Understanding the Glycemic Index
For a comparison of how different foods impact the speed of your blood sugar changes, check their glycemic index. The glycemic index is based on a scale from 1 to 100, with table sugar being rated 100. It shows the comparative rates of how foods generally influence blood sugar changes. The higher the number, the faster your blood sugar will climb after eating that specific food.
By eating more foods that have lower glycemic indexes, you should experience fewer emotional swings. The researchers at Columbia say that your personal energy should increase, too. It’s important to remember that fiber-filled foods also support gut health, cardiovascular health, weight management, and reduce the risk of type 2 diabetes.
Examples of Low Glycemic Foods to Include in Your Diet
To help maintain balanced blood sugar levels, consider adding these low glycemic foods to your meal plan:
- Legumes: Lentils, chickpeas, and beans are a great source of fiber, protein, and vital nutrients.
- Whole grains: Brown rice, quinoa, and whole grain bread provide long-lasting energy without causing rapid spikes in blood sugar.
- Fruits and vegetables: Berries, citrus fruits, leafy greens, and cruciferous vegetables are packed with essential vitamins, minerals, and antioxidants to help nourish your body and brain.
- Nuts and seeds: Walnuts, almonds, chia seeds, and flaxseeds offer healthy fats, fiber, and protein to keep you feeling satisfied and energized.
- Lean proteins: Opt for lean meats like turkey, chicken, and fish to provide essential amino acids that support brain function and overall health.
Healthy Snack Ideas to Boost Your Mood
When you’re feeling down, it may be tempting to reach for sugary snacks for a quick pick-me-up, but there are healthier options available that can help lift your mood without causing a crash later. Try these healthy snack ideas for a mood-boosting energy boost:
- Greek yogurt with mixed berries
- Baby carrots with hummus
- Apple slices with almond butter
- A small portion of dark chocolate (at least 70% cocoa)
- A handful of mixed nuts.
In summary, avoiding refined and sugary foods can have a significant positive impact on your mood and energy levels. By opting for low glycemic, fiber-rich foods instead, you can reduce the risk of depression and improve overall health. So the next time you’re feeling down in the dumps, instead of reaching for sugary snacks, try a healthy, mood-boosting alternative to help you climb out and stay out of those dumps while feeling energized and refreshed.
