Studies have established a connection between carbohydrate cravings and certain types of depression, according to department of clinical pharmacology,
St. Hans Hospital, Roskilde, Denmark. Particularly among patients with depression associated with premenstrual syndrome and seasonal affective disorder, the cravings appear to be an attempt by the body to set itself right with foods that promote the creation of serotonin. Serotonin is one of your body's "feel good" neurotransmitters.
"Atkins Attitude"
Brenda Goodman reports for "Psychology Today" that low-carb diets, such as Atkins and South Beach, can result in feelings of depression and anger, a condition referred to as "Atkins Attitude." If you're already experiencing depressive symptoms, a low-carb diet can make them worse. Reducing carbohydrate intake interferes with serotonin levels and this can result in a "down" mood even in otherwise healthy individuals. The reaction becomes most apparent about two weeks into a diet when a lack of sufficient carbohydrates begins to erode serotonin levels. Low-carb dieters also tend to focus their meals around protein, and protein disrupts the brain's natural ability to produce serotonin.
The Serotonin Connection
Carbohydrates produce insulin. Once insulin enters your bloodstream, it acts as a traffic cop, clearing most amino acids out of the way to allow tryptophan an unimpeded passage to your brain. Tryptophan can't get there without the assistance of insulin, because other amino acids normally block its progress. Once it reaches your brain, tryptophan converts to serotonin. Serotonin promotes a feeling of peace and calm.
Uses in Treatment
A side effect of antidepressant medications can be weight gain associated with an intense craving for sweets and starchy carbs, which naturally produce more serotonin. Judith Wurtman and Nina Marquis, authors of "The Serotonin Power Diet," indicate that consuming carbohydrates in moderation can boost serotonin levels naturally and reduce this side effect. Serotonin also acts as an appetite suppressant to ward off over-eating, a side effect of depression.
Recommendations
Wurtman and Marquis advise eating healthy carbohydrates to balance the effect of antidepressant medications. This affords patients the benefit of the medication as well as a natural increase in serotonin levels. If you're not on medication for depression, a steady consumption of "good" carbs can regulate serotonin levels on its own. But Wurtman and Marquis stress that the kind of carbohydrates you eat are important. The simple carbs found in donuts, sugar and soft drinks provide a temporary, fast rush of insulin and usually contain a high quantity of fat. The complex carbohydrates found in grains and starchy vegetables offer slower, steadier insulin production, which best aids depression.
References
- Biopsychiatry.com; Serotonin, Carbohydrates, and Atypical Depression; SE Moller
- Psychology Today; Low-Carb State of Mind; Brenda Goodman; December 2010
- Help For Depression; How the Right Carbs Can Help You Lose Antidepressant-Related Weight Gain; Judith J. Wurtman, PhD and Nina Frusztajer Marquis, MD; 2007
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- MayoClinic.com; Selective Serotonin Reuptake Inhibitors (SSRIs); Mayo Clinic Staff; December 2010
