Tryptophan is an amino acid essential to the synthesis of the mood-regulating hormone serotonin. A tryptophan deficiency can lead to low levels of serotonin, which in turn can cause depression and anxiety. As carbohydrates may be necessary for the optimal production and function of serotonin, carbohydrate cravings potentially signify low levels of serotonin. Eat high-tryptophan foods and moderate amounts of healthy carbohydrates, such as vegetables, legumes and fruit, to reduce your cravings for sweets and other unhealthy carbs.
Serotonin
Serotonin is a neurotransmitter in the brain that regulates mood. Low levels of serotonin are directly associated with depression and anxiety. When serotonin levels drop, activity in the amygdala increases. The amygdala is the brain's main fear processing center. Increased activity in this area can lead to anxiety disorders, such as panic attacks, generalized anxiety disorder or obsessive-compulsive disorder. Low levels of serotonin also negatively affect the brain's levels of dopamine, leading to a lack of motivation.
Tryptophan
Tryptophan is an essential amino acid, or protein building block. Your body cannot produce essential nutrients on its own. All the tryptophan your body needs to build chemicals that contain this amino acid must come from the food you consume. Tryptophan is one of the main components used to synthesize serotonin. So, if your diet does not contain sufficient amounts of tryptophan, your serotonin levels will drop. You can prevent a serotonin deficiency by consuming foods high in tryptophan -- turkey, fish, tofu, chickpeas, sunflower seeds, flax seeds, whey protein and buckwheat.
Serotonin and Carbohydrates
According to Dr. Judith J. Wurtman, co-author of "The Serotonin Power Diet: Eat Carbs, Nature's Own Appetite Suppressant, to Stop Emotional Overeating," the body cannot synthesize serotonin from tryptophan without a sufficient dietary intake of carbohydrates. So, low-carbohydrate diets can cause serotonin levels to drop. Carbohydrate cravings might be a sign that your diet is too low in carbohydrates. If you are following the induction phase of a low-carb diet, such as the Atkins diet, and you experience symptoms of a mood disorder, consider moving on to the later phases of the diet that allow for a higher intake of carbohydrates.
Tryptophan and Carbohydrates
Mood disorders by themselves can cause carbohydrate cravings. A quick sugar high releases endorphins that make you feel good temporarily. However, eating sweets is only going to treat the immediate symptoms of a mood disorder. If your diet is already sufficiently high in carbohydrates, adding foods high in tryptophan might be sufficient to control a potential mood disorder and carbohydrate cravings. If you have severe symptoms of a mood disorder, consult with your physician to determine whether you need a prescription medicine, such as a selective serotonin reuptake inhibitor.
References
- Mayo Clinic; Atkins Diet: What's behind the claims?; July 2011
- ScienceDaily; Why Serotonin Can Cause Depression and Anxiety; February 2008
- The Huffington Post; Dropping Serotonin Levels: Why You Crave Carbs Late in the Day; Judith D. Wurtman; February 2011
- "Journal of Psychiatry and Neuroscience"; How to Increase Serotonin in the Human Brain without Drugs; Simon N. Young; November 2007
- MedlinePlus: Tryptophan
- Mayo Clinic; Selective Serotonin Reuptake Inhibitors; December 2010
Member Comments