Foods with high amounts of added sugar can cause spikes in blood sugar followed by sensations of drowsiness, sleepiness and irritability. Foods that are labeled with a high glycemic index pose a particular risk to preteens who may not have access to glucose-boosting snacks during class times. For best results, keep your preteen’s intake of added sugar to a minimum to help promote stable moods and glucose levels.
Sugar and Mood
According to Dr. DesMaisons of the Healthy Place website, sugar affects the same part of the brain as heroin and morphine, leading to sensations of addiction and withdrawal in some kids. Sugar also stimulates beta endorphin levels in the body, causing temporary pleasant sensations followed by feelings of depression or grumpiness. Preteens who exhibit stark contrasts in their mood changes may be reacting to spikes and drops in their blood sugar.
Glycemic Index
The glycemic index is a reference chart for determining how your blood sugar responds to certain foods. According to the Mayo Clinic, foods that are ranked 70 and higher on the glycemic index may cause dramatic spikes in blood sugar followed by steep dips. Some examples of high glycemic index foods include: instant white rice, white bread, potatoes, soft drinks, candy bars, sugary snack foods and some cereals. Preteens who frequently consume foods and beverages with high GI ratings may experience dramatic shifts in mood as their body creates excess glucose.
Food and Mood
Before you consider putting your preteen on antidepressants, make sure he is receiving the recommended 225 to 300 grams of carbohydrates for his caloric intake. By consuming an adequate amount of carbohydrates, your preteen can boost his mood and promote feelings of contentment and happiness by enhancing a natural brain chemical called serotonin. Since some carbohydrate-rich foods also have high GI ratings, you will need to select low-GI foods that contain an adequate supply of carbohydrates, such as barley bread, wheat tortillas, bran cereals, brown rice and most fruits.
Safety Concerns
Talk to your child’s doctor if diet and lifestyle adjustments do not seem to be improving her mood. Where possible, limit her access to sugary foods such as candy bars, soft drinks and other empty-calorie foods that will only cause unstable spikes in blood sugar. Make sure your preteen starts her day with a large breakfast to reduce the likelihood of blood sugar drops as the day goes on.
References
- The Mayo Clinic; Glycemic Index Diet: What's Behind the Claims; August 2011
- Healthy Place; Food and Your Mood; Katherine DesMaisons; February 2007
- Harvard Medical School: Glycemic Index and Glycemic Load For 100+ Foods
- Depression and Bipolar Support Alliance; Food and Mood; May 2005
- Scientific American; Carbohydrates and Depression; January 1989
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