Sugar and mental health: should we eliminate it ?

The consumption of sugar can have a significant impact on mental health. Understanding this connection is essential for adopting a diet that promotes our overall well-being. Here’s an overview of the effects of sugar on our mental health and some reflections on the best ways to incorporate it into our diet.

Insulin, a hormone produced in response to sugar consumption, plays an important role in various bodily functions, including those of the brain. Studies have shown that insulin directly modulates the electrical activity of serotonergic neurons. These neurons are responsible for the release of serotonin, known as the "happiness hormone". In experimental models, the action of insulin on these neurons has demonstrated a reduction in anxious behaviors and an improvement in the response to antidepressants.

Excessive consumption of added sugars is associated with various metabolic, inflammatory, and neurobiological processes that can lead to a decline in mood and depression. In winter, reduced exposure to sunlight disrupts circadian rhythms, contributing to seasonal depression. Symptoms of this depression often lead to increased consumption of sweets. While candies may provide a short-term sense of well-being, in the long term, they can exacerbate problems by increasing inflammation and causing weight gain, which is associated with a decline in mental health.

An unbalanced diet, rich in fatty and sugary products, can lead to metabolic disorders that affect the brain and the action of insulin. Maintaining a balanced diet is therefore essential for preserving our physical and mental health. Diets rich in fruits, vegetables, lean proteins (such as skinless poultry, beef tenderloin, fish, chickpeas, etc.), and healthy fats (such as olive oil, nuts, avocados, sardines) are associated with better mental health.

It is tempting to think that to protect our mental health, we should completely eliminate sugar from our diet. However, this approach may be too radical. Here are a few points to consider:

Sugar, in the form of glucose, is the brain's main source of energy. Carbohydrates, which convert into glucose in our bodies, are thus essential for its proper functioning. An adequate intake of carbohydrates is necessary to maintain optimal brain function. However, this does not mean that we should consume excessive amounts of added sugars, which are often present in processed foods.

Not all sugars are created equal. Natural sugars, found in fruits, vegetables, and dairy products, come with beneficial fibers, vitamins, and minerals. In contrast, added sugars, often found in sugary drinks, candies, and pastries, provide only empty calories and can be harmful in excess.