Many people struggle with maintaining a healthy weight, and one of the first weight loss strategies they turn to is cutting their sugar and carb intake. Unfortunately, these substances can be addictive as they provide a quick energy boost and trigger the brain’s reward mechanisms, soon leading us to break our diet.
This can lead to a cycle of guilt and shame, and renewed efforts to change our eating habits. However, there is another potential benefit for cutting back on carbs and sugar: it can help to manage mental health disorders, particularly anxiety. Here’s a look at the link between sugar, carbs, and mood.
What effect does sugar have on the brain?
When we consume sugar, it causes our blood glucose levels to spike and then drop sharply. This sends the body into overdrive as it works to stabilise blood sugar levels, which is why we can become tired, irritable and anxious a short time after consuming a sugary snack.
The dopamine reward system triggered by sugar also weakens as we eat more of it, making us need even sweeter foods to satisfy our cravings. It can also disrupt other neurotransmitters that help to stabilise our mood such as serotonin, leaving us more prone to depression.
How do carbs impact anxiety?
Refined carbohydrates such as white bread, pasta, and some types of baked goods, have a high glycemic index and also a reduced nutritional value as they are low in fibre. This not only means that we need to eat more of them in order to feel full, but it can spike glucose levels in a similar way to sugar consumption.
Over time, elevated glucose levels can lead to insulin resistance, which is also associated with mood disorders including depression and anxiety.
There is an increasing amount of research into whether a low-carb diet, such as the keto diet, could improve mental health. For example, a recent French study found that of 31 patients with severe mental health conditions including bipolar and depression, 100 per cent of patients improved on the keto diet, and 43 per cent had complete remission.
Simple tips to reduce your sugar and carb intake
It’s important to distinguish between free sugars found in processed foods, and fructose which occurs in naturally sweet foods such as fruit. Natural fructose is bound up in cells, so it doesn’t spike glucose levels in the same way as free sugars do.
However, be careful not to confuse it with an ingredient called ‘high fructose corn syrup’, which is often added to processed foods and is a free sugar. Other hidden sugars to look out for include ‘sucrose’ and ‘dextrose.’
Try swapping out biscuits and chocolate for a piece of fruit, and soon you will begin to appreciate just how sweet and delicious natural fructose tastes.
Reduce your carb intake if you can, and swap foods such as white pasta and bread for wholemeal versions. Making changes to your diet can sometimes be easier than you think, but issues such as anxiety can add to the challenge. If you would like some extra support, you may like to consider working with a hypnotherapist.
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