By Joy Pierce Mathews for Summit Medical Group
Reviewed by Susan C. Canonico, RD

You’ve probably heard that sugar can make kids bounce off the walls, chocolate can lift your spirits, and oysters are an aphrodisiac. With conflicting information about the effects of food on emotions, what should you believe?

Although data on the effect of specific foods on mood are inconclusive, a recent study at the Joslin Diabetes Center shows that changes in blood sugar can affect emotions. Results of the study showed a relationship between high levels of glutamate (a neurotransmitter that glucose produces) and depression in people with type 1 diabetes.¹ Data from another study show the release of insulin (a hormone that helps metabolize fat and carbohydrate) in the bloodstream after eating sugars (carbohydrates) increases a neurotransmitter (serotonin) thought to be associated with depression and anxiety.²

With these data and the potential for negative effects on your outlook in mind, there are some things you can do to help keep your blood sugar balanced to beat the blues!

Balancing Your Blood Sugar
In large amounts, carbohydrates can cause your blood sugar and insulin levels to spike, rise and fall quickly, and remain elevated for too long to be healthy. In addition to potentially affecting your mood, rapid changes and elevations in blood sugar over time can lead to diabetes.

The key to keeping your blood sugar steady involves eating moderately as well as eating a balanced combination of proteins, carbohydrates, and fats.

Follow these steps to help balance your blood sugar:

• Eat high-fiber foods.
  High-fiber foods slow digestion and the release of sugar into your blood. Nonstarchy vegetables such as leafy greens, onions, cabbage, and broccoli as well as whole grains are good choices
• Have 4 or 5 small meals instead of 2 or 3 large meals.
  This approach also slows digestion and allows a gradual rather than rapid increase in blood sugar
• Enjoy a small (200-calorie) healthy protein snack between meals when your meals are more than 4 hours apart.
  Try a hand full of almonds, a small portion of cheese, or a thin slice of lean meat such as turkey or pork to keep your blood sugar from dropping too low between meals
• Combine your carbohydrates with an equal amount of protein.
  Have an egg or piece of cheese with your whole grain toast in the morning, add almonds or walnuts to your cereal, and include a teaspoon of peanut butter when you eat an apple. Proteins digest and enter the blood stream more slowly than carbohydrates and help moderate the amount of insulin your pancreas releases

"Whether or not you believe that food affects your mood, many data support the benefits of a diet that's high in fiber and low in sugar, saturated and trans fats, cholesterol, and sodium," says Summit Medical Group registered dietitian Susan Canonico. "Eating the right balance of healthy foods is a good way to boost your energy and overall health!" Ms. Canonico adds, "Combined with plenty of regular physical activity, a healthy diet increases the odds you'll feel well physically. Feeling energetic and fit increases the odds that you'll have a bright outlook, too!"

Here're some convenient, healthy, 100-calorie snacks to keep you going throughout the day:

8 green olives, which are high in omega 3 fats
1 fig newton with 1 teaspoon of peanut butter
10 baby carrots with 2 tablespoons of hummus
25 pistachio nuts
4 slices of smoked turkey, rolled and dipped into 2 teaspoons of honey mustard

For more information or to schedule an appointment
with Summit Medical Group Nutrition Services,
call us today at 908-277-8731.

  

For information about our Diabetes Live Well Program,
call us at 908-277-8617.
Our certified diabetes expert can give you detailed information
about diet and blood sugar control.
 

When a healthy diet isn't enough to alleviate feelings of depression and anxiety,
our therapists can help!
Call Summit Medical Group Behavioral Health and Cognitive Therapy Center today
at 908-508-8909.

References

1. Zrebiac J, Musen G. Emotions and blood sugar levels: how diabetes can affect your mood. Joslin Diabetes Center Web site. http://blog.joslin.org/2011/02/emotions-blood-sugar-levels-how-diabetes-can-affect-your-mood/. Accessed January 10, 2012.
2. Golomb BA, Koperski S, Rose N. Mood food: chocolate and depressive symptoms in a cross-sectional analysis. Arch Intern Med. 2010; 170:1608.