What You Should Be Feeding Your Depressed Brain

Family history and environmental stressors are not the only major risk factors for depression. During the past few years, the effects of diet on depression have attracted considerable attention. Unfortunately, the information available on this topic is confusing and seemingly contradictory. Some research supports the protective effects of carbohydrate consumption to lower the risk of depression, while other studies have shown that carbohydrate consumption increases the risk of depression. Protein consumption is usually negatively correlated with the risk of depression; people who do not eat animal meat have a higher risk of depression and anxiety. Some proteins found in plants can also reduce anxiety and the symptoms of depression, although not as effectively as those found in animal proteins. Specific dietary factors, such as omega-3 fatty acids, fruit and vegetable consumption, dietary fiber, and fish consumption, are also linked to reduced risk of depression.

In addition to studies that focused on only a single dietary factor, there is growing evidence that meal timing may also influence mental health. The reasoning is that the optimal metabolism of food depends on when calories are consumed within the circadian rhythm. A recent study focused on how the contents and timing of the first and last meal of the day can influence the risk of depression and anxiety.

Study Results

An elevated risk of depression was dose-dependently associated with the total consumption of low-quality carbohydrates, such as added sugars. In contrast, a decreased risk of depression was linked to the consumption of high-quality proteins, such as unprocessed red meat, poultry, dairy, and nuts. Further analysis revealed that high-quality carbohydrates were associated with a decreased risk of depression. The time of day also played a role. Consuming animal protein and high-quality carbohydrates during dinner, in contrast to consuming these items at breakfast, was associated with a decreased risk of depression. In contrast, the consumption of low-quality carbohydrates during dinner showed a correlation with an increased risk of depression.

High-quality carbohydrates included fruits, whole grains, and red vegetables. Red vegetables, such as beets, radishes, bell peppers, orange carrots, red chili peppers, red onions, red potatoes, red spinach, rhubarb, and tomatoes, are healthy due to their high content of anthocyanins and carotenoids such as lycopene. High-quality proteins offer excellent sources of tryptophan for the production of serotonin to promote feelings of fullness (to reduce hunger between meals) and improved sleep quality (to avoid late-night snacking) and tyrosine for the production of dopamine to improve mood. Overall, animal protein had a more pronounced positive impact on mental health compared with plant protein.

In summary, the study had three main conclusions: people who do not eat meat have a higher incidence or risk of anxiety and depression; low-quality carbohydrates were positively, and dose-dependently, associated with increased risk of depression; and consuming high-quality proteins and carbohydrates, especially at dinner, was associated with a reduced risk of depression.