Sugar and Depression
This news is not new news. Excess sugar consumption is directly correlated to depression. I, personally, don’t need a medical study to tell me this. There have been days when I am not feeling depressed and I consume a large dessert, a donut (and maybe another half). I feel depressed after eating them. Both scientific, physiologic reasons attribute to the depression, yet also just the uncomfortable physical feeling, and the psychological impact of a guilty feeling.
Let’s discuss a few medical studies. In recent years, the University of Kansas clinical psychologists wrote that added sugars spark changes in metabolism, neurological influences, and create inflammation in the body. To quote the article and Stephen Ilardi, PhD, “Sweets act like a drug.” He goes on to say that sweets elevate mood initially but then can have the effect of worsening mood and of course, lead to weight gain.
As important to highlight, sugar has no nutritional benefit. Yes, natural sugars like those found in fresh fruits such as apples, berries, and most fruits do have nutritional benefits. Added sugars do not.
More on Sugar and Depression…
Additional negative effects of consuming added sugars:
- Fatigue
- Inadequate sleep patterns
- Possible or eventual poor mental health
- Chronic inflammation in the body which may lead to disease, bloating, weight retention
- Digestive health imbalance
- and other health complications
Some of the most prominent products with added sugars include sodas, processed fruit juices, many packaged foods.
As a longtime advocate of preparing fresh meals, consuming freshly prepared meals, and fresh fruits and vegetables…
Here are a few of the fresh foods recommended on a weekly or daily basis:
- fresh apples (my favorites are fuji and honeycrisp, what are yours?!)
- grapefruit (people taking certain medications are advised not to consume grapefruit. Ask your doctor if this food is appropriate with your medications)
- blueberries, raspberries, blackberries
- pears > RECIPE: ARUGULA PEAR POMEGRANATE SALAD
- melon such as watermelon or honeydew
- tomatoes
- squash (all varieties)
- avocado > RECIPE: BAKED EGG AVOCADO
- cucumbers
- red, yellow, and orange bell peppers
- broccoli (steamed without sauce or butter)
- arugula
- celery
- grilled, poached, or baked fish such as salmon, halibut or seabass
- lean ground turkey
- and my go-to-can’t-live-without food – LEMON! I standby my freshly squeezed, plain lemon shot every single morning followed by no caffeine
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