Carbs and Mental Health

Carbs have really taken a hit in the past few decades. They are portrayed as the enemy for everything from weight gain to brain fog to allergies. Most of the trending diets (keto, carnivore, paleo) are anti-carb with heaps of information about why carbs are the enemy and why humans are not meant to eat carbs. 

The reality is that painting carbs as detrimental to health is a dramatic oversimplification of the situation. Stating that our cave-man ancestors mainly ate meat and fat is inaccurate. 

It’s really (really) hard to reconstruct the diet of our prehistoric ancestors. The level of carbohydrate intake varied by the location of a population - some may have had more and some may have had less. The evidence available suggests that carbohydrates were an important part of the development of the human species and played a key role in meeting the energy needs of humans and the development of the brilliant human brains we have today. 

Research shows us that diets rich in complex carbohydrates that are high in fiber and antioxidants are good for mental health. They promote good gut health and less inflammation which is associated with less anxiety and depression. Diets high in refined carbohydrates (white bread, white rice, pastries etc.) are associated with poorer mental health. 

So if you love carbs and dread the idea of dinners that look like chicken breast with a few leaves of spinach, keep this article in mind. In general carbs from sources like whole grains, vegetables and fruit are great for mental health. 

Of course, everyone’s nutritional needs are different depending on their health history. Even certain healthy carbs could be a problem for people with specific medical conditions. Health advice is not one size fits all. If you need help sorting out the right diet for you, get it touch to learn more about how I help patients. 

Can This Diet Help Your Anxiety?

Treating anxiety is never a one-solution problem. But every useful strategy that we incorporate into a treatment plan can bring you one step closer to better managing your mental health. Diet is one strategy that is often overlooked in anxiety cases.

Two studies published earlier this year explore how the Mediterranean diet impacts anxiety and depression. A study published in Nutritional Neuroscience looked at over 3000 adults and found that those who adhered most closely to a Mediterranean diet had lower odds of psychological disorders like anxiety and depression compared to those who did not follow the Mediterranean diet closely.

But what part of this diet is really the most helpful for mental health? A study published this year in the European Journal of Nutrition aimed to answer this question. It was found that having more non-refined grains (e.g. whole grains) and more fruits and vegetables were associated with lower severity of depression, anxiety and fear.

An older study found that the DASH diet was associated with lower odds of anxiety and depression. The DASH diet has a lot of similarities to the Mediterranean diet. It involves high intake of fruits, vegetables, nuts, legumes and healthy grains and limitations on dairy, sweets, sodium, red and processed meats. Other older studies looking at various populations around the world have come to similar conclusions with the most common pattern being that more fruits and vegetables and less refined grains are important. The overall pattern of the diet is likely important too.  

At this point, there are not enough studies where researchers actually put depressed and anxious people on these types of diets and monitor their symptoms. Nutrition is complicated and difficult to study in this way, but fingers crossed we’ll get more positive trials like this in the future.

A good diet plan needs to incorporate your personal preferences, your schedule and your lifestyle. I always discuss diet with my patients when managing anxiety and depression. I often connect patients with local dietitians who can help them see what their meals will look like if they incorporate certain changes into their diet. It takes teamwork and multiple different strategies to thoroughly address mood disorders. Thorough treatment is what you deserve.