Numerous studies have shown that diet is one of the factors that can significantly influence the risk of symptoms of depression and anxiety, especially for women.
Most studies showing a link between diet and mental health have tested the Mediterranean diet or a slightly modified version of it. The Mediterranean diet typically includes lots of vegetables, especially dark leafy greens, fruit, olive oil, whole grains, legumes and nuts, and small amounts of fish, meat and dairy. One of its benefits, which may be related to its effect on mood, is its low glycemic index.
Low glycemic index carbohydrates are digested more slowly than high glycemic index foods, causing less of a rise in blood sugar. They reduce the likelihood of developing depression and anxiety.
One plausible explanation linking blood sugar fluctuations to mood is the effect of glucose on hormones.
When we eat too much sugar, too many carbohydrates, or carbohydrates with a high glycemic index, the rapid increase in blood sugar levels causes insulin levels to spike. This can cause your blood sugar levels to drop below baseline. This causes adrenaline and norepinephrine to be produced. As a result, adrenaline can make us feel anxious, fearful, or aggressive.
But not all people are equally sensitive to it. The same foods can cause different reactions to blood sugar levels in different people, depending on gender, genetics, lifestyle, and gut microbiome.
Studies have shown that women are generally more sensitive to the health effects of the glycemic index of food and diet.
Source: Ferra
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