(NaturalHealth365)  Could depression be caused by your diet?  The link between unhealthy eating habits and chronic disease and disorders, including type 2 diabetes, cardiovascular disease, obesity, and increased incidence of stroke, is well known.

But what about emotional well-being?  There is a growing body of evidence showing a strong connection between mental and emotional health and a diet dominated by processed foods and refined sugar.

The link between sugar and depression

1. Sugars and sweets

Research is beginning to link sugar’s ability to raise levels of inflammation throughout the brain and body to higher incidences of depression.  For example, a study published in the JAMA Psychiatry discovered that brain inflammation was 30 percent higher in clinically depressed patients.

Another study found that patients who took medication to reduce inflammation due to autoimmune or inflammatory disease were less likely to develop symptoms of depression.  These findings further underscore a link between the effects of sugar in causing inflammation and increased incidence of depression.  Reducing your intake of sugary foods and replacing them with anti-inflammatory choices can improve your mood.

2. Refined carbohydrates

Simple, refined carbohydrates have been in the spotlight in recent years for their lack of nutrients and contributions to the growing obesity epidemic.  But Columbia University researchers wanted to find out if those simple carbs could also spark depression.  With data gleaned from the Women’s Health Initiative, tracking more than 70,000 women, the study results showed that the higher a woman’s blood sugar jumped after consuming sugar and refined grains, the greater her risk of developing depression.

Published in the American Journal of Clinical Nutrition, the researchers noted that their study also showed the opposite to be true: women consuming a diet high in whole grains and healthy produce reduced their risk of depression.

3. Toxic fats

You have probably heard that healthy fats and oils, like extra virgin olive oil, can lower your risk of serious health conditions, including heart disease and depression.  But the opposite is also true.  Research has shown that consuming too many unhealthy (toxic) fats can increase your chances of depression by as much as 48 percent.

A perfect example of a fat that is unhealthy would be conventionally produced animal meat (or dairy) products loaded with synthetic antibiotics and growth hormones.  These foods also tend to be loaded with genetically modified foods – consumed by the animal – making these foods very unhealthy to consume.

4. Artificial sweeteners

If you are thinking about giving up sugar and satisfying your sweet tooth with foods laden with aspartame, think again.  While you may be able to reduce your calories, these sugar alternatives are best avoided if you already suffer from symptoms of depression because research has shown they can drastically worsen symptoms.

Researchers at the University of Northwestern Ohio had to stop a study of artificial sweeteners because some participants developed suicidal thoughts.  Those individuals who did not previously suffer from depression were not affected in the same way.  However, there is evidence that artificial sweeteners can significantly lower serotonin levels in the brain.

Bottom line: do not buy those food products promising zero calories.  These “diet” products tend to be very bad for your metabolic and emotional well-being.

Choosing a healthy diet to promote mental health

Nearly all scientific studies examining the link between poor diet and mental illnesses like depression have been focused on a specific food.  However, research published in the British Journal of Psychiatry looked at the diets of 3,000 people and found that those who ate the most processed foods had a much higher rate of depression, while those who ate primarily whole foods saw their rate of depression drop.

Choosing a healthy diet dominated by organic whole foods, complex (high in fiber) carbohydrates, and natural fruit-derived sweeteners not only helps you manage your weight and reduce the chances of serious illness, but it can also improve your mental health.  Clear your kitchen of processed foods, sugary snacks, and artery-clogging toxic fats.

Not only will you improve your physical health, but you can also expect your mood to brighten.

Sources for this article include:

NIH.gov
Prevention.com
Psychologytoday.com