Sugar & Mental Health

Sugars are carbohydrates present in almost all foods we eat. Sugars are essential in providing immediate energy to the body. There are two main types of sugars: natural and added sugars. Natural sugars are found in fruits, vegetables, nuts and whole grains. These foods also contain other nutrients like fiber and vitamins which slows down the absorption of these sugars into the bloodstream, preventing a sudden significant blood sugar spike. On the other hand, processed or added sugars like sucrose ( Table sugar) are commonly found in items like candy, soda, and processed foods. These sugars are often refined, a process that strips away valuable nutrients . Consequently, they tend to get absorbed into the bloodstream more quickly and also result in higher blood sugar spikes and faster crashes, leading to cravings.

The Sugar Rush and Dopamine

After consuming foods with processed sugars, blood sugar levels spike faster and higher, and cause a release of dopamine, a chemical which makes us feel good. The more dopamine released, the better we feel. However, after sugar levels lower or crash, dopamine levels drop and lead to feelings of irritability.

To put it simply, because of this ‘ feel good’ dopamine rush, we reach for the sugary snacks again, which leads to a vicious cycle of sugar addiction. Over time, the brain can adapt to the frequent stimulation of the sugar, leading to a tolerance and after this point, more sugar is required to experience the same pleasurable feeling. An immediate pause in consuming sugary foods will lead to withdrawal symptoms and can lead to irritability.

Sugar and Inflammation

Chronic consumption of processed carbs and sugars can result in a higher blood sugar levels and can result in your body producing harmful substances, when the sugar combines with proteins or fats. These harmful substances promote low grade inflammation, which can cause chronic illness, including obesity.

Taking processed sugar also reduces the number of good bacteria in the gut and increases the number of bad bacteria. The disbalance in the respective populations of good and bad bacteria, called dysbiosis, irritates the intestinal lining and causes intestinal inflammation and leaky GUT syndrome.

Intestinal inflammation is correlated to depression and depressive symptoms such as changes in appetite and fatigue because of changes in chemical levels in the brain. Chronic inflammation can reduce the brain’s ability to adapt and manage stress. Hormone levels also tend to get altered and produce mood swings and long term mental health issues.

Hormones

The consumption of added sugars can also disrupt the balance of hormones in the body, particularly insulin, which is crucial for regulating blood sugar levels.

Insulin

Added sugars can lead to imbalances of insulin, a hormone which lowers blood sugar levels during a spike and can use up Vitamin B stores. Vitamin B complexes are used in the brain to make “happy” hormones and hence less quantity of Vitamin B can lead to feelings of depression. Thus, high processed sugar intake can indirectly impact mood by affecting insulin levels and Vitamin B levels.

Thyroid

Having a high processed sugar diet affects the thyroid gland which produces thyroid hormones, impacting the regulation of body temperature, metabolism and growth and affects mental health.

Simple Steps to cut down on sugar

Reducing the amount of sugar in your diet can have a significant positive impact on both your physical and mental well-being.

1. Sugary drinks - Many drinks, including soda, smoothies, and even some that seem healthy, can contain high levels of processed sugar. Even 100% fruit juice, though containing natural sugars and some vitamins, has a concentrated quantity of sugar and less fiber compared to eating whole fruit. Replacements for sugary drinks include water, unsweetened sparkling water, and green tea.
2. Sauces - Many dipping sauces like ketchup, chili sauce, and pizza sauce contain high amounts of added sugar. Going for sugar-free versions of the dipping sauces or making them at home can help reduce your sugar intake.
3. Protein rich diet - Proteins take longer to digest compared to simple sugars, which helps you feel fuller and more satisfied for a longer period. Having a protein rich diet, you can help limit the amount of sugar you consume and prevent those sudden sugar cravings from hitting later in the day.
4. Read labeling on food packaging - It's important to read nutrition labels and ingredient lists carefully to identify added sugars in sauces and other packaged foods. Look out for ingredients that end in "-ose," contain the word "syrup," or include "sugar" in their name.
5. Plant based products like Moder/ate Sugar Slayer help bunt the post meal blood sugar spike as well as the subsequent crash and help maintain stable blood sugar levels, thereby reducing a host of health complications that may arise in the future. Check out details on the website www.letsmoderate.com

Resources:

• https://www.medicalnewstoday.com/articles/sugar-and-depression#systemic-inflammation
• https://www.healthline.com/nutrition/sugar-and-inflammation#TOC_TITLE_HDR_2
• https://www.healthline.com/health/depression/inflammation-and-depression#signs
• https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2022.864858/full
• https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar#TOC_TITLE_HDR_4