Sugar and mental health

An energy drink, a protein bar, a bag of cookies – these sugary foods are commonplace in vending machines across the U.S. Each of these items, and countless others, are provided as options for people to quickly run and grab when they are too busy to eat full meals or need a “pick me up” in the middle of a long shift. These items are especially prevalent in medical environments. 

The average American consumes roughly 150 pounds of sugar per year, equal to three pounds per week. The connection between sugar and physical health is well documented, and most Americans know that higher sugar consumption puts them at risk of obesity, type 2 diabetes, heart disease and stroke. While less attention has been given to the link between sugar and mental health, a growing body of research supports a connection.  

Anxiety 

Research has established a correlation between sugar intake and anxiety. A 2008 study published in the Physiology & Behavior Journal found rats that binged on sugar displayed heightened anxiety after fasting. While sugar is not the source of anxiety, it appears to worsen anxiety symptoms and weaken our ability to cope with stress.  

Sugar consumption often produces a high and subsequent crash, with symptoms including shaking and tension. In turn, those symptoms can amplify feelings of anxiety for an individual. High sugar intake can also cause headaches, blurred vision, difficulty thinking and fatigue, leading to increased worry and fear.   

Depression 

According to a study published in the British Journal of Psychiatry, sugar crashes have been shown to emphasize the symptoms of depression and other mood disorders, which can negatively affect your sleep habits. There is also a positive correlation between countries with high sugar intake and countries with increased rates of depression.  

Research has shown that added sugar consumption causes chronic inflammation in the body and brain. Inflammation is also suspected to be a contributing factor in depression. While more research is needed to understand the mechanisms behind sugar intake, inflammation and depression, it is clear there is a connection.  

Small ways to reduce sugar in your diet 

While natural sugar (fructose and lactose) occurs in fruit and dairy and is good for you, added sugars are processed and have no nutritional value. Here are some tips to help you decrease your sugar intake: 

  • Read the nutritional labels on cereals. Many cereals contain more sugar than you would think. A good rule of thumb when choosing a cereal is to ensure the sugar content is not higher than its fiber content. 

  • Avoid candy. While this sounds like a no-brainer, it’s important to remember that candy is packed with added sugars and has no nutritional value. 

  • Drink (flavored) water instead of soda. Soda also counts as extra calories. But if you enjoy drinking something fizzy, try seltzer water or sparkling water. 

  • Eat structured meals throughout the day. Eating regular meals helps stabilize your blood sugar level, which helps minimize cravings. 

  • Eat more fruits and veggies. Fruits and vegetables have fiber, keeping you full and can help with weight loss. Plus, fruits have carbs, which give us energy and fructose (which is a naturally occurring sugar). 

  • Eat plain yogurt with fruit instead of flavored yogurt. While plain yogurt can work wonders for your digestive system, flavored yogurt can be hard on your stomach due to added sugars. If you don’t enjoy the taste of plain yogurt, try adding pieces of fruit.

  • Drink regular coffee instead of flavored coffee. While regular coffee doesn’t contain sugar, if you’re drinking a latte, chances are that there’s sugar in there. Only add regular milk to your coffee.