Did you know about these depressive foods?
What we eat has a lot to do with how we feel! Here are 4 types of depressive foods that may be bringing you down and turning your smile into a frown..
1. Inflammatory Foods
Foods that are high in sugar and “bad” fats can cause inflammation in the body and have been linked to an increased risk of depression. If you’re wondering what “bad” fats are, these are the trans fats and saturated fats, which can also be artery-cloggers when eaten in excess. Unsaturated fats (monounsaturated and polyunsaturated) should make up most of your dietary fat intake. Many foods have a mixture of fats, but just know that:
- Saturated fats are often found in foods with animal fat (meat, butter, cream).
- Trans fats are man-made fats found in some margarines and packaged baked foods.
- Unsaturated fats are often found in plant-based foods and seafood (olive oil, avocado, fish, nuts).
2. Artificial Sweeteners
Do you think you’re doing yourself a favor by skipping natural sugar and opting for the artificial stuff? Skip those little colored packets because research shows that high aspartame consumption results in depression, headaches, and irritable mood. Artificial sweeteners are depressive foods.
- Using natural cane sugar in moderation, or
- Using stevia, which is a natural plant-based sweetener.
3. Foods High On The Glycemic Index
Research shows that higher glycemic index diets are not only associated with diabetes, but they are also associated with depression. When you eat foods high on the glycemic index, your blood glucose (sugar) spikes and throws your body out of whack trying to spew out more insulin to even things out. Foods that are high in glycemic index are often “white” carbs (white bread, short-grain white rice).
Some lower glycemic index foods include:
- Most non-starchy vegetables and fruits
- Black rice, wild rice, brown rice
- Sweet potatoes, yams
4. Low-Fiber Foods
Fiber is not only a best friend for weight loss and keeps you “regular” (if you know what I mean!), but low-fiber diets are also associated with depression. Unfortunately, most of us consume less than half of the recommended daily intake of fiber. Women should consume at least 25 grams a day, and 38 grams a day for men.
Some hints for more fiber in your diet:
- Leave the peels on your vegetables and fruits if you can.
- Buy whole-grain bread (remember that whole wheat and whole grain are not the same thing!)
- Eat seeds (pumpkin seeds, flax seeds, etc)
I hope you find these tips useful, ladies! Avoid depressive foods.
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