Postprandial Blood Sugar variations influence Anxiety and Sadness

The well-known “sugar high” resulting from consuming a sweet delicacy exemplifies the potentially beneficial impact of food on mood.

Conversely, being “hungry”—the condition when hunger translates into anger or irritability— exemplifies how our dietary choices, or lack thereof, may elicit adverse feelings.

A recent study indicates that variations in blood sugar levels contribute to the relationship between dietary intake and emotional states. Blood sugar levels may exacerbate anxiety and sadness via their impact on hormones and the neurological system.

Mental health is intricate. A multitude of social, psychological, and biological elements eventually shape an individual’s experience. Numerous randomized controlled experiments have shown that nutrition is a biological component that may considerably affect the likelihood of depression and anxiety symptoms, particularly in women.

As a family medicine resident with a Ph.D. in nutrition, I have seen that antidepressant medicines are effective for some individuals but not for others. Consequently, I believe that mental health treatment programs must address all risk factors, including diet.

Postprandial blood sugar variations significantly influence anxiety and sadness. Image source: sugar.fit

The function of the glycemic index

A substantial number of randomized controlled experiments demonstrating the correlation between nutrition and mental health have examined the Mediterranean diet or its slightly altered variants. The Mediterranean diet is characterized by an abundance of vegetables, particularly dark green, leafy varieties, as well as fruits, olive oil, whole grains, legumes, and nuts, accompanied by limited quantities of fish, meat, and dairy products. A notable characteristic of the Mediterranean diet that may influence mood is its low glycemic index.

The glycemic index is a method that categorizes foods and diets based on their capacity to elevate blood glucose levels. Consequently, in alignment with the discovery that blood glucose variations influence mood, meals with a high glycemic index that induce significant blood sugar surges have been linked to a heightened risk of depression and, to a certain degree, anxiety.

Carbohydrates with a high glycemic index include white rice, white bread, crackers, and baked products. Diets rich in these items may increase the risk of sadness and anxiety. Conversely, low glycemic-index carbohydrates, such as parboiled rice and al dente pasta, which are absorbed more gradually and induce a lesser increase in blood sugar, are linked to a reduced risk.

The impact of cuisine on mood

Numerous scientific processes have been suggested to elucidate the relationship between nutrition and mental health. A probable theory connecting blood sugar changes to mood is its impact on our hormones.

Consumption of sugar or carbs, including bread, rice, pasta, potatoes, and crackers, induces an elevation in blood sugar levels, which activates a series of hormones and signaling molecules. Dopamine, the brain’s pleasure neurotransmitter, is responsible for the “sugar high” experienced after consuming desserts or baked goods. Dopamine serves as the body’s mechanism for rewarding the acquisition of essential calories or energy required for life.

Insulin is an additional hormone stimulated by carbs and sugars. Insulin functions to reduce blood glucose levels by facilitating the transport of ingested sugars into cells and tissues for energy use. Excessive consumption of sugar, carbohydrates, or high glycemic index carbohydrates leads to a rapid elevation in blood sugar, which triggers a significant surge in insulin levels. This may lead to blood sugar levels falling below their initial state.

The decrease in blood sugar triggers the release of adrenaline and noradrenaline. Both hormones effectively regulate the release of glucose into the circulation to normalize blood sugar levels.

Nevertheless, adrenaline affects more than only blood glucose levels. It also influences our emotions, and its release may emerge as worry, fear, or violence. Consequently, nutrition influences mood by impacting blood sugar levels, which activate the chemicals that determine our emotional state.

The increase in adrenaline subsequent to sugar and carbohydrate intake occurs four to five hours post-consumption. Consequently, the consumption of sugar and carbohydrates induces a transient elevation in dopamine, resulting in a pleasurable sensation; yet, over time, adrenaline may elicit negative feelings.

Nonetheless, the impact is not uniform across all individuals. Identical meals may elicit significantly variable blood sugar responses across individuals, influenced by factors such as sex, heredity, physical activity levels, and the gut microbiota.

It is essential to remember that, as previously said, mental health is intricate. In some situations, dietary optimization may be insufficient to address the social and psychological aspects influencing an individual’s experience.

Nonetheless, an inadequate diet may significantly exacerbate an individual’s experience and is thus vital for everybody, particularly women, seeking to enhance mental health. Studies indicate that women, specifically, exhibit heightened sensitivity to the impacts of the glycemic index and dietary factors in general.

Regrettably, straightforward alternatives, such as substituting sugar with artificial sweeteners, are not viable. Studies indicate that artificial sweeteners and artificially sweetened drinks are most significantly linked to depression among all processed foods.

Enhancing mood with nutrition

The most evident method to normalize blood glucose levels is to reduce sugar and carbohydrate consumption. Nonetheless, this is not the exclusive method. Studies have shown that minor adjustments may significantly reduce erratic blood sugar variations. Strategies to regulate blood glucose and enhance mood include:

Incorporate low-glycemic index carbs, such as parboiled rice, whole grain bread, and al dente pasta, as dietary mainstays while being cognizant of your intake of high-glycemic index carbohydrates. I provide my patients with this guidance to enhance their understanding of the glycemic index of different carbs.

Consume carbs earlier in the day, such as at breakfast or lunch, rather than later, such as at dinner or as a bedtime snack. Hormones adhere to a circadian cycle, and carbohydrates consumed earlier in the day result in a diminished blood sugar increase compared to those ingested later in the day.

Refrain from consuming carbs in isolation, such as munching on a package of crackers or consuming a bowl of rice. Consistently endeavor to pair carbs with proteins, like beans, nuts, meat, and fish, or with healthy fats such as olive oil and avocado. The amalgamation of nutrients inhibits carbohydrate breakdown, resulting in a diminished blood sugar surge.

Consume carbs toward the conclusion of the meal, after the intake of vegetables and protein. Altering the sequence of meal consumption may significantly reduce the postprandial blood sugar surge.

Consume a salad prepared with olive oil and vinegar before ingesting carbs. The amalgamation of veggies, acetic acid from vinegar, and lipids from olive oil collaboratively attenuates carbohydrate absorption and mitigates the ensuing blood sugar surge.

What constitutes normal and elevated levels of Postprandial blood sugar?

Postprandial (pp) blood sugar refers to the glucose levels in humans after the ingestion of a meal. Individuals with diabetes should maintain a postprandial blood glucose level below 180 mg/dL. Individuals without diabetes should ideally maintain a postprandial blood glucose level of less than 140 mg/dL to be classified as having a normal postprandial blood sugar level. Any postprandial glucose level above 200 mg/dL in individuals with diabetes is deemed hazardous.

Monitoring your blood glucose levels postprandially allows for an assessment of insulin efficacy in your body. Each time you ingest a meal, there is a significant increase in blood sugar levels. This happens due to the rapid absorption of glucose from food particles into the bloodstream, hence elevating postprandial blood sugar levels.

The quantity of insulin released into the circulation is directly proportional to blood glucose levels; hence, postprandial blood sugar levels increase with food intake, prompting a corresponding rise in insulin to maintain equilibrium. Subsequently, insulin will initiate the conversion of glucose molecules into energy molecules. Being cognizant of your dietary intake and its impact on blood glucose levels may significantly aid in managing your diabetes.

Postprandial blood sugar is taken to assess the impact of a meal on an individual and to evaluate the quantity of insulin produced. This may be used to assess if an individual exhibits symptoms of diabetes, and if the body is insufficiently producing insulin, appropriate interventions can be implemented. Postprandial glucose levels may also be elevated in individuals without diabetes.

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Conclusion

In conclusion, postprandial blood sugar variations—fluctuations in blood glucose levels after eating—can significantly influence emotions like anxiety and sadness. Research suggests that large spikes or drops in blood sugar may trigger mood disturbances, particularly in individuals sensitive to glucose regulation issues, such as those with diabetes or hypoglycemia.

When blood sugar levels are poorly controlled, the resulting hormonal imbalances (such as insulin surges) can lead to physiological stress responses that heighten feelings of anxiety and sadness. Managing blood sugar levels through balanced meals and consistent monitoring can help mitigate these emotional impacts, supporting both physical and mental well-being.