Learn how what you eat can affect how you feel.
Have you ever noticed that after eating a sugary meal, even though it may seem tasty and tempting at the time, you soon experience a drop in energy and cravings for more? This is because the food you eat can both negatively and positively affect your mood and emotional state. Read on to learn the best diet for optimal mood and energy.
Are added sugars to blame?
Foods high in added sugar can cause a rapid spike in blood sugar, leading to a brief burst of energy and then a crash, leaving you tired and irritable. Additionally, studies show a link between diets high in sugar and an increased risk of depression. However, more research is needed to understand how reducing added sugar intake can fully improve depression symptoms.
Reducing your intake of added sugars can also help support immune function and improve overall health, benefit energy levels, support skin health, reduce the risk of chronic diseases such as type 2 diabetes, heart disease and some cancers, and have less sugar. drinking beverages can lead to better weight management.
Changes continue to educate Americans about how to make healthy decisions about their food, with the Food and Drug Administration’s (FDA) proposed guidance on reducing sodium and added sugar intake and reflecting recommendations on food labels.
The best diet for optimal mood and energy
While added sugar can be the culprit when it comes to low mood and energy (as well as other health issues), protein-rich foods, complex carbohydrates (in Atkins, these are high-fiber vegetables and smaller amounts of whole grains), and healthy fats can provide sustained energy and help stabilize blood sugar levels, improving your overall mood and reducing feelings of anxiety or depression. In other words, everything you eat on a low-carb diet can have a powerful and positive effect on your mood and energy levels.
A low-carb diet is good for your mood
There is a long list of foods that you eat on a low-carb diet that can improve your mood;
- Certain nutrients, such as omega-3 fats (like those found in cold-water fish) and magnesium (found primarily in dark green leafy greens), have positive effects on brain function and mood regulation.
- Berries are rich in antioxidants.
- Walnuts give you healthy fats and protein.
- Fermented foods like kefir and kombucha, kimchi and sauerkraut can improve gut health and improve mood.
- Spices like turmeric, saffron, and ginger have been shown to boost mood.
- Tea, especially green tea, has been linked to lower stress levels.
Low carb recipes that are good for your mood
We have prepared a list of recipes that contain international flavors that can improve your mood.
Chia Pecan Overnight Oats
Chia is a rich source of magnesium, and pecans boost healthy fats and protein, while oats are a reliable source of whole grains, meaning sustained energy levels to start the day off right.
Golden Cauliflower Curry Soup
Mood-boosting turmeric is a key ingredient in curry powder, the dominant spice in this Indian-inspired soup.
Kimchi is a traditional Korean dish made with salted and fermented nutrient-rich vegetables such as cabbage and seasoned with garlic, ginger, and chili peppers. Kimchi gives this soup a spicy kick, while ground pork and mushrooms turn it into a hearty bowl of food worth splurging on.
Lentils with roasted pepitas
Toasted pepitas (pumpkin seeds) are high in magnesium and give this tasty side dish some crunch, while lentils add whole grain goodness.
Saffron Shrimp and Quinoa Paella
Paella is a classic Spanish dish containing saffron, rice, vegetables and seafood. Here, quinoa is a low-carb substitute for rice.
Sashimi plate with pickled ginger
Raw salmon and tuna are excellent sources of omega-3 fats, which are also linked to improving your mood, as is fresh ginger.