EAT RIGHT-FEEL RIGHT

Is your diet making you depressed? Which foods to grab for a better mood By Dr. Jennifer Landa Published September 28, 2015.   

The role of eating is so vast in the modern lifestyle that the decision of what to eat is more complex than simply satisfying hunger. Your food choices influence your risk of disease, weight management, and athletic performance, as well as significantly impact your mental health. The right food choices can give you more energy, increase productivity, and boost your mood, while the wrong ones can leave you stressed and depressed. Ongoing research is finding that the typical American diet-rich in processed foods, high in sugar and saturated fat, and low in whole, fresh foods-contributes to increased rates of depression, anxiety, and tension. These mental health states are known to diminish energy, contribute to weight gain and raise the risk of disease. And the most recent studies are finding that the effects of these eating habits on mood can impact a broad range of age groups and life stages. A September 2015 study found that adolescent men experienced lower levels of testosterone within an hour of consuming a glucose and protein beverage. In previous studies, this has been observed in adult males as well. Low levels of testosterone are known to contribute to depression and irritability, meaning even one daily soda or a glass of orange juice with breakfast can mess with your mood and your health long term. Similar results were found among postmenopausal women in a June 2015 analysis, when women who consumed a diet with a high glycemic load-foods that raise blood glucose levels-were more likely to experience depression than those who chose low-GI foods. High-GI foods are sugary foods, pastas, white rice and breads-foods that can cause spikes and crashes in your blood sugar levels. High-GI foods contribute to cravings and have low satiety factor. Low-GI foods, generally below 50 on the glycemic index, are rich in fiber to promote feeling fuller longer and do not induce substantial fluctuations in your blood sugar levels.