What you eat and drink can put you at risk.
Sweet foods may be causing your mood to turn sour: Research from University College London found that men who eat more sugar are more likely to develop a mood disorder.
In the study, the researchers analyzed the food consumption data of more than 7,000 people, over a 22-year period, to see how many developed a mood disorder such as depression or anxiety, in that time period. They found that men who got most of their sugar intake from sweetened foods and beverages – 67 grams or more a day – were 23 percent more likely to develop a mental illness than those who consumed less than 39.5 g.
Current recommendations suggest limiting added sugar intake Current guidelines recommend limiting added sugar intake to less than 10 percent of total daily calorie intake.
The problem: sugar can affect your mind in many ways. For one thing, high sugar intake could lower your levels of brain-derived neurotrophic factor, or FNDC (BDNF), a protein that helps the growth and development of brain cells. It can also cause inflammation, which has been linked to depression. High sugar diets can also affect your insulin response after eating, which can affect your hormones and your mood.
This study coincides with previous research that has linked sugar with mood problems but went further. This is because he considered something called reverse causality – which, in this case, refers to the possibility that people who have mood disorders may be more likely to choose high-sugar foods. But current research took this into account and was able to exclude that as a possibility. (For more health news, directly in your inbox, sign up for our newsletter).
“There are many factors that influence the chances of suffering from mood disorders, however, a diet high in sweetened foods and beverages can be the drop that spills the glass,” says Dr. Anika Knüppel, author of the study.
It is not clear from the study whether reducing sugar intake can help improve symptoms of a bad mood – if you are experiencing symptoms of depression or anxiety, you need to visit your doctor.
But, if you want to protect yourself against a mood problem, cutting back on added sugar won’t hurt you. Try to stick to the recommendation of consuming no more than 10 percent of your daily calories (no more than 200 calories, or 50 grams) of added sugar.