Although particular foods are not known to cause depression, certain foods and dietary patterns may influence your moods. When consumed in excess, fatty foods, such as french fries, red and processed meats and whole-milk products, increase your risk for obesity, type 2 diabetes and heart disease. They may also cast a shadow on your emotional well-being. Gaining understanding of the potential emotional risks involved with fatty foods may help guide you toward making healthy, happy dietary choices.
Relationship
Most studies on diet and depression have focused on specific nutrients. In a study published in the "British Journal of Psychiatry" in November 2009, however, researchers analyzed the dietary patterns and depression symptoms of 3,486 middle-aged adults over a five-year period. Participants who ate a diet based on whole foods, rich in vegetables, fruit and fish, showed the fewest depressive symptoms. Those who ate diets rich in sugary desserts, fried foods, processed meats and high-fat dairy products, on the other hand, were most likely to experience depression. Researchers concluded that while a whole-foods diet guards against depression, a high-fat, processed diet is a risk factor for the condition.
Physical Factors
Although the relationship between food and mood remains somewhat misunderstood, according to dietitian Carol Brannon, a diet rich in fatty and processed foods leaves little room for healthy fare and may lead to nutrient deficiencies associated with depression. If you eat a diet rich in saturated fat, which is prevalent in fatty meats, fried foods, rich desserts and high-fat cheese, for example, you may consume too few omega-3 fatty acids sources, such as cold-water fish. An omega-3 fatty acid deficiency can cause depression. Fatty desserts, such as sugary cakes and pies, may offset blood sugar levels in some people. Blood sugar irregularities can also trigger depressive symptoms, particularly if you have diabetes. Fatty foods are also associated with gas, bloating, indigestion and heartburn -- factors that can, like depression, interfere with sleep, moods and positive energy levels.
Emotional Factors
If you associate fatty foods with negativity, weight gain or personal weakness, you may experience depressive moods upon eating them. Eating large portions of fatty foods may increase these risks. Categorizing foods as "good" and "bad" is a characteristic of disordered eating, according to dietitian Marjorie E. Nolan. In more severe cases, it accompanies eating disorders, such as anorexia, bulimia and binge eating disorder.
Prevention/Solution
To lower your risk for depressive moods, Brannon recommends "proactive eating," or focusing on what foods to eat, rather than which foods to avoid. Incorporate more whole, nutritious foods, such as fruits and vegetables, whole grains and omega-3 fatty acid sources, such as salmon and flaxseed, into your diet. Aim for balanced meals at regular time intervals to prevent blood sugar abnormalities and positive energy levels. When you do indulge in fatty foods, keep your portions modest and do your best to enjoy them. If you have difficulty making appropriate dietary changes or experience severe depressive symptoms, seek guidance from a qualified health care professional.
References
- "British Journal of Psychiatry"; Dietary Pattern and Depressive Symptoms in Middle Age; Akbaraly TN et al.; Nov. 2009
- "Today's Dietitian"; Depression: What Dietitians Should Know; Carol Brannon; Aug. 2004
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Diabetes Association: Depression
- American Dietetic Association: Eating Disorder or Disordered Eating?
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