If you struggle with anxiety, you’ve probably wondered if nutrition could play a role. Carbohydrates, or carbs, are a hot topic in nutrition, often misunderstood and sometimes unfairly demonized. At Season Health, our dietitians approach nutrition through a balanced, evidence-based lens, recognizing that food choices can sometimes impact mental health. Let’s unpack the connection between nutrition and mental health, and how making adjustments to your eating plan can support your mental wellness.
*The information in this article should not be used as a substitute for conventional mental health treatments. Although nutrition may play a role, there are many other factors that influence your mental health and well-being. Always speak with a healthcare professional before making any changes to your treatment plan.
How Are Carbohydrates and Anxiety Connected?
The role of blood sugar levels in mental health
Your brain relies on glucose, a sugar derived from carbohydrates, for energy. When blood sugar levels fluctuate rapidly, which can happen after eating large amounts of refined carbohydrates, it can lead to symptoms that mimic or intensify anxiety, such as nervousness, irritability, and fatigue.
Can refined carbohydrates impact anxiety symptoms?
Refined carbohydrates are a type of simple carb that have undergone processing that removes the fiber and key nutrients, which are sometimes added back by manufacturers. This includes:
White flour
White bread
White rice
Pastries, cookies, cakes, muffins, and other baked goods/desserts
Certain cereals
Snacks made with white flour (crackers, pretzels)
Foods high in refined carbohydrates can cause rapid spikes and drops in your blood sugar levels. Research shows that these fluctuations can lead to mood swings and increased feelings of stress and anxiety.
Do High Carb Diets Cause Anxiety?
Before we dive into the research, it’s important to note that all foods and food groups can have a place in a healthy, balanced eating plan. Although carbs often get a bad rap, complex carbs, which are found in whole grains, fruits, and vegetables, provide vitamins, minerals, and fiber and are considered an essential part of a healthy diet.
The effects of added sugars on mood swings
Added sugars are another type of simple carb that are digested quickly, sending bursts of glucose into the bloodstream. Added sugars provide calories, but lack fiber, vitamins, and minerals. This includes ingredients like table sugar (sucrose), glucose, honey, syrups, and concentrated fruit juices. Studies show that excess added sugar consumption may contribute to mood swings due to increased fatigue and decreased alertness. If you’re concerned about your added sugar intake, try working toward the American Heart Association’s recommendation of limiting added sugars to no more than 6% of calories each day.
Refined grains and their link to stress
Refined grains have been stripped of fiber and essential nutrients, leading to quicker digestion. This can cause blood sugar spikes that stress your body, triggering the release of cortisol–the stress hormone–potentially exacerbating symptoms over time. One study in 2019 found that increased consumption of refined grains may contribute to stress and anxiety in women. However, the relationship is complex, and more research is needed to understand the role of nutrition in mood disorders.
If you struggle with anxiety, you’ve probably wondered if nutrition could play a role. Carbohydrates, or carbs, are a hot topic in nutrition, often misunderstood and sometimes unfairly demonized. At Season Health, our dietitians approach nutrition through a balanced, evidence-based lens, recognizing that food choices can sometimes impact mental health. Let’s unpack the connection between nutrition and mental health, and how making adjustments to your eating plan can support your mental wellness.
*The information in this article should not be used as a substitute for conventional mental health treatments. Although nutrition may play a role, there are many other factors that influence your mental health and well-being. Always speak with a healthcare professional before making any changes to your treatment plan.
How Are Carbohydrates and Anxiety Connected?
The role of blood sugar levels in mental health
Your brain relies on glucose, a sugar derived from carbohydrates, for energy. When blood sugar levels fluctuate rapidly, which can happen after eating large amounts of refined carbohydrates, it can lead to symptoms that mimic or intensify anxiety, such as nervousness, irritability, and fatigue.
Can refined carbohydrates impact anxiety symptoms?
Refined carbohydrates are a type of simple carb that have undergone processing that removes the fiber and key nutrients, which are sometimes added back by manufacturers. This includes:
White flour
White bread
White rice
Pastries, cookies, cakes, muffins, and other baked goods/desserts
Certain cereals
Snacks made with white flour (crackers, pretzels)
Foods high in refined carbohydrates can cause rapid spikes and drops in your blood sugar levels. Research shows that these fluctuations can lead to mood swings and increased feelings of stress and anxiety.
Do High Carb Diets Cause Anxiety?
Before we dive into the research, it’s important to note that all foods and food groups can have a place in a healthy, balanced eating plan. Although carbs often get a bad rap, complex carbs, which are found in whole grains, fruits, and vegetables, provide vitamins, minerals, and fiber and are considered an essential part of a healthy diet.
The effects of added sugars on mood swings
Added sugars are another type of simple carb that are digested quickly, sending bursts of glucose into the bloodstream. Added sugars provide calories, but lack fiber, vitamins, and minerals. This includes ingredients like table sugar (sucrose), glucose, honey, syrups, and concentrated fruit juices. Studies show that excess added sugar consumption may contribute to mood swings due to increased fatigue and decreased alertness. If you’re concerned about your added sugar intake, try working toward the American Heart Association’s recommendation of limiting added sugars to no more than 6% of calories each day.
Refined grains and their link to stress
Refined grains have been stripped of fiber and essential nutrients, leading to quicker digestion. This can cause blood sugar spikes that stress your body, triggering the release of cortisol–the stress hormone–potentially exacerbating symptoms over time. One study in 2019 found that increased consumption of refined grains may contribute to stress and anxiety in women. However, the relationship is complex, and more research is needed to understand the role of nutrition in mood disorders.
If you struggle with anxiety, you’ve probably wondered if nutrition could play a role. Carbohydrates, or carbs, are a hot topic in nutrition, often misunderstood and sometimes unfairly demonized. At Season Health, our dietitians approach nutrition through a balanced, evidence-based lens, recognizing that food choices can sometimes impact mental health. Let’s unpack the connection between nutrition and mental health, and how making adjustments to your eating plan can support your mental wellness.
*The information in this article should not be used as a substitute for conventional mental health treatments. Although nutrition may play a role, there are many other factors that influence your mental health and well-being. Always speak with a healthcare professional before making any changes to your treatment plan.
How Are Carbohydrates and Anxiety Connected?
The role of blood sugar levels in mental health
Your brain relies on glucose, a sugar derived from carbohydrates, for energy. When blood sugar levels fluctuate rapidly, which can happen after eating large amounts of refined carbohydrates, it can lead to symptoms that mimic or intensify anxiety, such as nervousness, irritability, and fatigue.
Can refined carbohydrates impact anxiety symptoms?
Refined carbohydrates are a type of simple carb that have undergone processing that removes the fiber and key nutrients, which are sometimes added back by manufacturers. This includes:
White flour
White bread
White rice
Pastries, cookies, cakes, muffins, and other baked goods/desserts
Certain cereals
Snacks made with white flour (crackers, pretzels)
Foods high in refined carbohydrates can cause rapid spikes and drops in your blood sugar levels. Research shows that these fluctuations can lead to mood swings and increased feelings of stress and anxiety.
Do High Carb Diets Cause Anxiety?
Before we dive into the research, it’s important to note that all foods and food groups can have a place in a healthy, balanced eating plan. Although carbs often get a bad rap, complex carbs, which are found in whole grains, fruits, and vegetables, provide vitamins, minerals, and fiber and are considered an essential part of a healthy diet.
The effects of added sugars on mood swings
Added sugars are another type of simple carb that are digested quickly, sending bursts of glucose into the bloodstream. Added sugars provide calories, but lack fiber, vitamins, and minerals. This includes ingredients like table sugar (sucrose), glucose, honey, syrups, and concentrated fruit juices. Studies show that excess added sugar consumption may contribute to mood swings due to increased fatigue and decreased alertness. If you’re concerned about your added sugar intake, try working toward the American Heart Association’s recommendation of limiting added sugars to no more than 6% of calories each day.
Refined grains and their link to stress
Refined grains have been stripped of fiber and essential nutrients, leading to quicker digestion. This can cause blood sugar spikes that stress your body, triggering the release of cortisol–the stress hormone–potentially exacerbating symptoms over time. One study in 2019 found that increased consumption of refined grains may contribute to stress and anxiety in women. However, the relationship is complex, and more research is needed to understand the role of nutrition in mood disorders.
If you struggle with anxiety, you’ve probably wondered if nutrition could play a role. Carbohydrates, or carbs, are a hot topic in nutrition, often misunderstood and sometimes unfairly demonized. At Season Health, our dietitians approach nutrition through a balanced, evidence-based lens, recognizing that food choices can sometimes impact mental health. Let’s unpack the connection between nutrition and mental health, and how making adjustments to your eating plan can support your mental wellness.
*The information in this article should not be used as a substitute for conventional mental health treatments. Although nutrition may play a role, there are many other factors that influence your mental health and well-being. Always speak with a healthcare professional before making any changes to your treatment plan.
How Are Carbohydrates and Anxiety Connected?
The role of blood sugar levels in mental health
Your brain relies on glucose, a sugar derived from carbohydrates, for energy. When blood sugar levels fluctuate rapidly, which can happen after eating large amounts of refined carbohydrates, it can lead to symptoms that mimic or intensify anxiety, such as nervousness, irritability, and fatigue.
Can refined carbohydrates impact anxiety symptoms?
Refined carbohydrates are a type of simple carb that have undergone processing that removes the fiber and key nutrients, which are sometimes added back by manufacturers. This includes:
White flour
White bread
White rice
Pastries, cookies, cakes, muffins, and other baked goods/desserts
Certain cereals
Snacks made with white flour (crackers, pretzels)
Foods high in refined carbohydrates can cause rapid spikes and drops in your blood sugar levels. Research shows that these fluctuations can lead to mood swings and increased feelings of stress and anxiety.
Do High Carb Diets Cause Anxiety?
Before we dive into the research, it’s important to note that all foods and food groups can have a place in a healthy, balanced eating plan. Although carbs often get a bad rap, complex carbs, which are found in whole grains, fruits, and vegetables, provide vitamins, minerals, and fiber and are considered an essential part of a healthy diet.
The effects of added sugars on mood swings
Added sugars are another type of simple carb that are digested quickly, sending bursts of glucose into the bloodstream. Added sugars provide calories, but lack fiber, vitamins, and minerals. This includes ingredients like table sugar (sucrose), glucose, honey, syrups, and concentrated fruit juices. Studies show that excess added sugar consumption may contribute to mood swings due to increased fatigue and decreased alertness. If you’re concerned about your added sugar intake, try working toward the American Heart Association’s recommendation of limiting added sugars to no more than 6% of calories each day.
Refined grains and their link to stress
Refined grains have been stripped of fiber and essential nutrients, leading to quicker digestion. This can cause blood sugar spikes that stress your body, triggering the release of cortisol–the stress hormone–potentially exacerbating symptoms over time. One study in 2019 found that increased consumption of refined grains may contribute to stress and anxiety in women. However, the relationship is complex, and more research is needed to understand the role of nutrition in mood disorders.
If you struggle with anxiety, you’ve probably wondered if nutrition could play a role. Carbohydrates, or carbs, are a hot topic in nutrition, often misunderstood and sometimes unfairly demonized. At Season Health, our dietitians approach nutrition through a balanced, evidence-based lens, recognizing that food choices can sometimes impact mental health. Let’s unpack the connection between nutrition and mental health, and how making adjustments to your eating plan can support your mental wellness.
*The information in this article should not be used as a substitute for conventional mental health treatments. Although nutrition may play a role, there are many other factors that influence your mental health and well-being. Always speak with a healthcare professional before making any changes to your treatment plan.
How Are Carbohydrates and Anxiety Connected?
The role of blood sugar levels in mental health
Your brain relies on glucose, a sugar derived from carbohydrates, for energy. When blood sugar levels fluctuate rapidly, which can happen after eating large amounts of refined carbohydrates, it can lead to symptoms that mimic or intensify anxiety, such as nervousness, irritability, and fatigue.
Can refined carbohydrates impact anxiety symptoms?
Refined carbohydrates are a type of simple carb that have undergone processing that removes the fiber and key nutrients, which are sometimes added back by manufacturers. This includes:
White flour
White bread
White rice
Pastries, cookies, cakes, muffins, and other baked goods/desserts
Certain cereals
Snacks made with white flour (crackers, pretzels)
Foods high in refined carbohydrates can cause rapid spikes and drops in your blood sugar levels. Research shows that these fluctuations can lead to mood swings and increased feelings of stress and anxiety.
Do High Carb Diets Cause Anxiety?
Before we dive into the research, it’s important to note that all foods and food groups can have a place in a healthy, balanced eating plan. Although carbs often get a bad rap, complex carbs, which are found in whole grains, fruits, and vegetables, provide vitamins, minerals, and fiber and are considered an essential part of a healthy diet.
The effects of added sugars on mood swings
Added sugars are another type of simple carb that are digested quickly, sending bursts of glucose into the bloodstream. Added sugars provide calories, but lack fiber, vitamins, and minerals. This includes ingredients like table sugar (sucrose), glucose, honey, syrups, and concentrated fruit juices. Studies show that excess added sugar consumption may contribute to mood swings due to increased fatigue and decreased alertness. If you’re concerned about your added sugar intake, try working toward the American Heart Association’s recommendation of limiting added sugars to no more than 6% of calories each day.
Refined grains and their link to stress
Refined grains have been stripped of fiber and essential nutrients, leading to quicker digestion. This can cause blood sugar spikes that stress your body, triggering the release of cortisol–the stress hormone–potentially exacerbating symptoms over time. One study in 2019 found that increased consumption of refined grains may contribute to stress and anxiety in women. However, the relationship is complex, and more research is needed to understand the role of nutrition in mood disorders.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Is a Low-Carb Diet Good for Anxiety?
Although you might think drastically cutting carbs would improve overall health and reduce anxiety, it’s more complicated than that. Your brain functions best with a steady, balanced supply of energy. Complex carbs–found in whole grains, legumes, fruits, and vegetables–break down slowly, providing a steady glucose release and stabilizing your mood and energy levels.
How complex carbohydrates support brain function and mood
Complex carbohydrates play a crucial role in brain health by supplying a consistent energy source. Unlike simple sugars, they break down slowly, preventing rapid blood sugar spikes and crashes that can impact mood and focus. The fiber in complex carbs also supports gut health, which has a strong connection to mental wellness.
When thinking about meals and snacks, the American Diabetes Association (ADA) recommends pairing complex carbs with lean proteins and healthy fats to further slow the rise of blood sugar.
The potential risks of cutting carbs too drastically
Cutting carbs too drastically or quickly can lead to fatigue, brain fog, blood sugar instability, and even nutrient deficiencies. Your body relies on carbohydrates for energy, and cutting them out too quickly can result in symptoms like dizziness, headaches, and constipation. Extreme low-carb or no-carb diets may also cause “keto flu”, a temporary condition characterized by nausea, muscle cramps, and fatigue as the body adjusts to a different energy source. As a result of these potential side effects, always speak with your healthcare provider or registered dietitian before making any changes to your current routine.
Finding the right balance
Rather than eliminating carbs entirely, focus on quality over quantity. A balanced eating plan that includes complex carbs, lean proteins, and healthy fats ensures stable energy levels and supports overall brain health. The Dietary Guidelines for Americans recommend that at least half of your grain intake come from whole grains—roughly 3 to 5 servings per day—to maintain optimal health.
Best Foods for Mental Health
Complex carbs for brain health
Incorporate complex carbohydrates into your meals to help maintain steady blood sugar levels and support mood stability. Some options include:
Whole grains (oats, brown rice, quinoa)
Starchy vegetables (sweet potatoes, squash)
Legumes (beans, lentils)
Fruits (berries, apples, pears)
These foods are nutrient-rich and high in fiber, providing a sustained release of energy to keep you feeling balanced throughout the day.
Omega-3 fatty acids for mental health
Omega-3 fatty acids, particularly EPA and DHA, have been shown to improve brain health and function and reduce inflammation. Omega-3s can be found in fatty fish (salmon, mackerel, trout, sardines, anchovies), flaxseeds, chia seeds, and walnuts. Although there has been some promising research showing the benefits of omega-3 supplementation for mood disorders, further studies are needed.
Final Thoughts: Nutrition to Support Mental Health
How small dietary changes can support mental health
Making small dietary changes can positively impact your mental health. It’s not about making drastic shifts or cutting out entire food groups. Rather, opting for complex, nutrient-dense carbs over refined carbs can make a noticeable difference in your overall health. Additionally, balancing complex carbs with proteins and healthy fats can stabilize your blood sugar and provide sustained energy.
When to consult a dietitian for a personalized nutrition plan
Remember, everyone's nutritional needs are unique. If you're looking for personalized guidance, consider working with a dietitian to help you on your journey. Our team of experts at Season can provide individualized recommendations that account for your lifestyle, preferences, and health goals. Together, we can find an approach that works for you and supports your overall well-being. Click here to get started today!
Is a Low-Carb Diet Good for Anxiety?
Although you might think drastically cutting carbs would improve overall health and reduce anxiety, it’s more complicated than that. Your brain functions best with a steady, balanced supply of energy. Complex carbs–found in whole grains, legumes, fruits, and vegetables–break down slowly, providing a steady glucose release and stabilizing your mood and energy levels.
How complex carbohydrates support brain function and mood
Complex carbohydrates play a crucial role in brain health by supplying a consistent energy source. Unlike simple sugars, they break down slowly, preventing rapid blood sugar spikes and crashes that can impact mood and focus. The fiber in complex carbs also supports gut health, which has a strong connection to mental wellness.
When thinking about meals and snacks, the American Diabetes Association (ADA) recommends pairing complex carbs with lean proteins and healthy fats to further slow the rise of blood sugar.
The potential risks of cutting carbs too drastically
Cutting carbs too drastically or quickly can lead to fatigue, brain fog, blood sugar instability, and even nutrient deficiencies. Your body relies on carbohydrates for energy, and cutting them out too quickly can result in symptoms like dizziness, headaches, and constipation. Extreme low-carb or no-carb diets may also cause “keto flu”, a temporary condition characterized by nausea, muscle cramps, and fatigue as the body adjusts to a different energy source. As a result of these potential side effects, always speak with your healthcare provider or registered dietitian before making any changes to your current routine.
Finding the right balance
Rather than eliminating carbs entirely, focus on quality over quantity. A balanced eating plan that includes complex carbs, lean proteins, and healthy fats ensures stable energy levels and supports overall brain health. The Dietary Guidelines for Americans recommend that at least half of your grain intake come from whole grains—roughly 3 to 5 servings per day—to maintain optimal health.
Best Foods for Mental Health
Complex carbs for brain health
Incorporate complex carbohydrates into your meals to help maintain steady blood sugar levels and support mood stability. Some options include:
Whole grains (oats, brown rice, quinoa)
Starchy vegetables (sweet potatoes, squash)
Legumes (beans, lentils)
Fruits (berries, apples, pears)
These foods are nutrient-rich and high in fiber, providing a sustained release of energy to keep you feeling balanced throughout the day.
Omega-3 fatty acids for mental health
Omega-3 fatty acids, particularly EPA and DHA, have been shown to improve brain health and function and reduce inflammation. Omega-3s can be found in fatty fish (salmon, mackerel, trout, sardines, anchovies), flaxseeds, chia seeds, and walnuts. Although there has been some promising research showing the benefits of omega-3 supplementation for mood disorders, further studies are needed.
Final Thoughts: Nutrition to Support Mental Health
How small dietary changes can support mental health
Making small dietary changes can positively impact your mental health. It’s not about making drastic shifts or cutting out entire food groups. Rather, opting for complex, nutrient-dense carbs over refined carbs can make a noticeable difference in your overall health. Additionally, balancing complex carbs with proteins and healthy fats can stabilize your blood sugar and provide sustained energy.
When to consult a dietitian for a personalized nutrition plan
Remember, everyone's nutritional needs are unique. If you're looking for personalized guidance, consider working with a dietitian to help you on your journey. Our team of experts at Season can provide individualized recommendations that account for your lifestyle, preferences, and health goals. Together, we can find an approach that works for you and supports your overall well-being. Click here to get started today!
Is a Low-Carb Diet Good for Anxiety?
Although you might think drastically cutting carbs would improve overall health and reduce anxiety, it’s more complicated than that. Your brain functions best with a steady, balanced supply of energy. Complex carbs–found in whole grains, legumes, fruits, and vegetables–break down slowly, providing a steady glucose release and stabilizing your mood and energy levels.
How complex carbohydrates support brain function and mood
Complex carbohydrates play a crucial role in brain health by supplying a consistent energy source. Unlike simple sugars, they break down slowly, preventing rapid blood sugar spikes and crashes that can impact mood and focus. The fiber in complex carbs also supports gut health, which has a strong connection to mental wellness.
When thinking about meals and snacks, the American Diabetes Association (ADA) recommends pairing complex carbs with lean proteins and healthy fats to further slow the rise of blood sugar.
The potential risks of cutting carbs too drastically
Cutting carbs too drastically or quickly can lead to fatigue, brain fog, blood sugar instability, and even nutrient deficiencies. Your body relies on carbohydrates for energy, and cutting them out too quickly can result in symptoms like dizziness, headaches, and constipation. Extreme low-carb or no-carb diets may also cause “keto flu”, a temporary condition characterized by nausea, muscle cramps, and fatigue as the body adjusts to a different energy source. As a result of these potential side effects, always speak with your healthcare provider or registered dietitian before making any changes to your current routine.
Finding the right balance
Rather than eliminating carbs entirely, focus on quality over quantity. A balanced eating plan that includes complex carbs, lean proteins, and healthy fats ensures stable energy levels and supports overall brain health. The Dietary Guidelines for Americans recommend that at least half of your grain intake come from whole grains—roughly 3 to 5 servings per day—to maintain optimal health.
Best Foods for Mental Health
Complex carbs for brain health
Incorporate complex carbohydrates into your meals to help maintain steady blood sugar levels and support mood stability. Some options include:
Whole grains (oats, brown rice, quinoa)
Starchy vegetables (sweet potatoes, squash)
Legumes (beans, lentils)
Fruits (berries, apples, pears)
These foods are nutrient-rich and high in fiber, providing a sustained release of energy to keep you feeling balanced throughout the day.
Omega-3 fatty acids for mental health
Omega-3 fatty acids, particularly EPA and DHA, have been shown to improve brain health and function and reduce inflammation. Omega-3s can be found in fatty fish (salmon, mackerel, trout, sardines, anchovies), flaxseeds, chia seeds, and walnuts. Although there has been some promising research showing the benefits of omega-3 supplementation for mood disorders, further studies are needed.
Final Thoughts: Nutrition to Support Mental Health
How small dietary changes can support mental health
Making small dietary changes can positively impact your mental health. It’s not about making drastic shifts or cutting out entire food groups. Rather, opting for complex, nutrient-dense carbs over refined carbs can make a noticeable difference in your overall health. Additionally, balancing complex carbs with proteins and healthy fats can stabilize your blood sugar and provide sustained energy.
When to consult a dietitian for a personalized nutrition plan
Remember, everyone's nutritional needs are unique. If you're looking for personalized guidance, consider working with a dietitian to help you on your journey. Our team of experts at Season can provide individualized recommendations that account for your lifestyle, preferences, and health goals. Together, we can find an approach that works for you and supports your overall well-being. Click here to get started today!
Is a Low-Carb Diet Good for Anxiety?
Although you might think drastically cutting carbs would improve overall health and reduce anxiety, it’s more complicated than that. Your brain functions best with a steady, balanced supply of energy. Complex carbs–found in whole grains, legumes, fruits, and vegetables–break down slowly, providing a steady glucose release and stabilizing your mood and energy levels.
How complex carbohydrates support brain function and mood
Complex carbohydrates play a crucial role in brain health by supplying a consistent energy source. Unlike simple sugars, they break down slowly, preventing rapid blood sugar spikes and crashes that can impact mood and focus. The fiber in complex carbs also supports gut health, which has a strong connection to mental wellness.
When thinking about meals and snacks, the American Diabetes Association (ADA) recommends pairing complex carbs with lean proteins and healthy fats to further slow the rise of blood sugar.
The potential risks of cutting carbs too drastically
Cutting carbs too drastically or quickly can lead to fatigue, brain fog, blood sugar instability, and even nutrient deficiencies. Your body relies on carbohydrates for energy, and cutting them out too quickly can result in symptoms like dizziness, headaches, and constipation. Extreme low-carb or no-carb diets may also cause “keto flu”, a temporary condition characterized by nausea, muscle cramps, and fatigue as the body adjusts to a different energy source. As a result of these potential side effects, always speak with your healthcare provider or registered dietitian before making any changes to your current routine.
Finding the right balance
Rather than eliminating carbs entirely, focus on quality over quantity. A balanced eating plan that includes complex carbs, lean proteins, and healthy fats ensures stable energy levels and supports overall brain health. The Dietary Guidelines for Americans recommend that at least half of your grain intake come from whole grains—roughly 3 to 5 servings per day—to maintain optimal health.
Best Foods for Mental Health
Complex carbs for brain health
Incorporate complex carbohydrates into your meals to help maintain steady blood sugar levels and support mood stability. Some options include:
Whole grains (oats, brown rice, quinoa)
Starchy vegetables (sweet potatoes, squash)
Legumes (beans, lentils)
Fruits (berries, apples, pears)
These foods are nutrient-rich and high in fiber, providing a sustained release of energy to keep you feeling balanced throughout the day.
Omega-3 fatty acids for mental health
Omega-3 fatty acids, particularly EPA and DHA, have been shown to improve brain health and function and reduce inflammation. Omega-3s can be found in fatty fish (salmon, mackerel, trout, sardines, anchovies), flaxseeds, chia seeds, and walnuts. Although there has been some promising research showing the benefits of omega-3 supplementation for mood disorders, further studies are needed.
Final Thoughts: Nutrition to Support Mental Health
How small dietary changes can support mental health
Making small dietary changes can positively impact your mental health. It’s not about making drastic shifts or cutting out entire food groups. Rather, opting for complex, nutrient-dense carbs over refined carbs can make a noticeable difference in your overall health. Additionally, balancing complex carbs with proteins and healthy fats can stabilize your blood sugar and provide sustained energy.
When to consult a dietitian for a personalized nutrition plan
Remember, everyone's nutritional needs are unique. If you're looking for personalized guidance, consider working with a dietitian to help you on your journey. Our team of experts at Season can provide individualized recommendations that account for your lifestyle, preferences, and health goals. Together, we can find an approach that works for you and supports your overall well-being. Click here to get started today!
Is a Low-Carb Diet Good for Anxiety?
Although you might think drastically cutting carbs would improve overall health and reduce anxiety, it’s more complicated than that. Your brain functions best with a steady, balanced supply of energy. Complex carbs–found in whole grains, legumes, fruits, and vegetables–break down slowly, providing a steady glucose release and stabilizing your mood and energy levels.
How complex carbohydrates support brain function and mood
Complex carbohydrates play a crucial role in brain health by supplying a consistent energy source. Unlike simple sugars, they break down slowly, preventing rapid blood sugar spikes and crashes that can impact mood and focus. The fiber in complex carbs also supports gut health, which has a strong connection to mental wellness.
When thinking about meals and snacks, the American Diabetes Association (ADA) recommends pairing complex carbs with lean proteins and healthy fats to further slow the rise of blood sugar.
The potential risks of cutting carbs too drastically
Cutting carbs too drastically or quickly can lead to fatigue, brain fog, blood sugar instability, and even nutrient deficiencies. Your body relies on carbohydrates for energy, and cutting them out too quickly can result in symptoms like dizziness, headaches, and constipation. Extreme low-carb or no-carb diets may also cause “keto flu”, a temporary condition characterized by nausea, muscle cramps, and fatigue as the body adjusts to a different energy source. As a result of these potential side effects, always speak with your healthcare provider or registered dietitian before making any changes to your current routine.
Finding the right balance
Rather than eliminating carbs entirely, focus on quality over quantity. A balanced eating plan that includes complex carbs, lean proteins, and healthy fats ensures stable energy levels and supports overall brain health. The Dietary Guidelines for Americans recommend that at least half of your grain intake come from whole grains—roughly 3 to 5 servings per day—to maintain optimal health.
Best Foods for Mental Health
Complex carbs for brain health
Incorporate complex carbohydrates into your meals to help maintain steady blood sugar levels and support mood stability. Some options include:
Whole grains (oats, brown rice, quinoa)
Starchy vegetables (sweet potatoes, squash)
Legumes (beans, lentils)
Fruits (berries, apples, pears)
These foods are nutrient-rich and high in fiber, providing a sustained release of energy to keep you feeling balanced throughout the day.
Omega-3 fatty acids for mental health
Omega-3 fatty acids, particularly EPA and DHA, have been shown to improve brain health and function and reduce inflammation. Omega-3s can be found in fatty fish (salmon, mackerel, trout, sardines, anchovies), flaxseeds, chia seeds, and walnuts. Although there has been some promising research showing the benefits of omega-3 supplementation for mood disorders, further studies are needed.
Final Thoughts: Nutrition to Support Mental Health
How small dietary changes can support mental health
Making small dietary changes can positively impact your mental health. It’s not about making drastic shifts or cutting out entire food groups. Rather, opting for complex, nutrient-dense carbs over refined carbs can make a noticeable difference in your overall health. Additionally, balancing complex carbs with proteins and healthy fats can stabilize your blood sugar and provide sustained energy.
When to consult a dietitian for a personalized nutrition plan
Remember, everyone's nutritional needs are unique. If you're looking for personalized guidance, consider working with a dietitian to help you on your journey. Our team of experts at Season can provide individualized recommendations that account for your lifestyle, preferences, and health goals. Together, we can find an approach that works for you and supports your overall well-being. Click here to get started today!
