Does Consuming Sugar Trigger Anxiety Symptoms?
Cutting back on the sweet stuff might help ease your anxiety, bro. Although munching on a single candy bar won't cause a panic attack in the moment, regularly overdoing it on the sugar can increase your risk of developing anxious feelings, dude. Here's the lowdown on how sugar affects your mood and what you can do to manage anxiety through your eating habits.
Sugar and Anxiety: Is There a Connection?
A weekend indulgence in a sugar-laden treat won't cause instant anxiety, homie. However, long-term consumption of sugar has been linked to mood disorders, including anxiety. Here's the scoop on what the science has to say about it.
In a study from 2017, researchers analyzed the data of 23,245 people and discovered that men who consumed a higher amount of sugar had a 23% higher chance of developing mental disorders, including anxiety and depression, after five years[1]. Researchers also noted that lower sugar intake may contribute to psychological health improvements.
Another recent study involving 1,128 older adults found that individuals who followed a diet high in sugar and saturated fat were more likely to report higher levels of anxiety than those who maintained a healthier diet[1].
Additionally, diets high in simple sugars have been tied to brain dysfunction, cognitive decline, and inflammation[2]. All of these factors can contribute to mental health concerns, such as anxiety.
That Sweet Reduction: Can Less Sugar Ease Anxiety?
While cutting sugar may help reduce anxiety symptoms, it's not a magic bullet for anxiety relief. The key to managing your anxiety is not just about cutting out refined sugar, but rather improving your overall diet by choosing nutrient-dense foods[1].
If your diet is currently skinnier on nutrients and fatter on sugars, start by gradually reducing your sugar intake and keep an eye on how your anxiety responds. If you continue to experience anxiety symptoms, there may be other factors at play.
Sugar-Laden Foods to Watch Out For
Not all treats are created equal when it comes to sugar content. Beware of these not-so-sweet offenders:
- Donuts
- Cakes
- Cookies
- Bagels
- Iced tea
- Fruit juice
- Dried fruit
- Granola bars
- Wheat bread
- Sports drinks
- Peanut butter
- Tomato sauce
- Canned coffee
- Salad dressing
- Jams and jellies
- Meat marinades
- Dairy-free milks that contain added sugars
- Condiments like barbecue sauce and ketchup.
Fake Sweeteners and Anxiety: What's the Deal?
Switching to artificial sweeteners might seem like an effective way to kick sugar to the curb. But taking in some popular sugar substitutes may not be so great for your anxiety either.
According to a study from 2018, excessive consumption of aspartame may lead to cognitive and behavioral problems, including anxiety, headaches, migraines, and insomnia[3]. Furthermore, a 2014 study suggests that ingesting large amounts of aspartame daily could make you more vulnerable to irritability and depression[3].
Withdrawal Symptoms and Anxiety
Sugar withdrawal can be no laughing matter, dude. Some people have reported withdrawal symptoms like panic attacks, sweating, and sadness. A 2018 study found that sugar withdrawal could trigger feelings of fatigue, anxiety, irritability, and confusion[3]. To avoid a full-on sugar detox, you might want to try gradually reducing your sugar intake over the course of a few weeks.
If you're thinking about making major changes to your diet, it's essential to consult a healthcare professional or registered dietitian first.
Other Foods That Trigger Anxiety
Sugar isn't the only dietary villain when it comes to anxiety.
According to a 2021 review on anxiety disorders, psychological research has linked anxiety to diets that are high in cholesterol, trans fats, and simple carbs. Additionally, an inflammatory diet has been linked to a 27% increased risk of anxiety symptoms[3]. Foods and beverages that may contribute to inflammation include fried foods, refined carbs, processed meats, sugary drinks, and caffeine[3].
The Bottom Line
Studies suggest that reducing processed foods high in added sugar and focusing on a more well-rounded, nutrient-dense diet can help ease anxiety symptoms in some individuals.
- While a single candy bar may not cause an immediate panic attack, long-term consumption of sugar can increase the risk of developing anxiety due to its link to mood disorders.
- Gradually reducing sugar intake might help alleviate anxiety symptoms, but it's crucial to improve overall diet by choosing nutrient-dense foods for comprehensive anxiety management.
- Some artificial sweeteners, such as aspartame, have been linked to cognitive and behavioral problems, including anxiety, headaches, and insomnia with excessive consumption.
- Sugar withdrawal can lead to withdrawal symptoms like fatigue, anxiety, irritability, and confusion, suggesting a gradual reduction of sugar intake is advisable to avoid a full-on detox.