Sugar and How It Can Affect Mental Health

It is very clear that in America, the consumption of sugar is quite high. Nearly one third of all calories in the average American diet comes from refined sugar or corn syrup (Patrick Holford, 2003). The American Heart Association recommends no more than 9.5 teaspoons of sugar per day (American Heart Association 2012). Yet the average adult consumes 22 teaspoons per day and the average child 32 teaspoons (American Heart Association 2012). Dietary patterns high in sugar and saturated fatty acids critically impact the brain development and mental health. Moreover, diets high in sugar are linked to a number of serious health issues but also are linked to worsening symptoms of anxiety, depression, schizophrenia, and bipolar. 

Someone who is consuming large amounts of sugar can exhibit depression symptoms. Which often are a result of blood sugar imbalances. There is an abundance of evidence that shows how excessive sugar in diets can rapidly alter blood glucose and insulin levels. In doing so, leads to an increase of free radicals and triggers inflammation (Breymeyer KL, Lampe JW, McGregor BA, & Neuhouser ML, 2016). Breymeyer KL et al. (2016) state, “These inflammatory molecules can damage tissues and wreak havoc on the immune system, and consequently have a negative impact on the brain”. In addition, sugar is a stimulant. Which means it is a substance that raises levels of psychological or nervous activity in the body. There is a connection between stimulants and anxiety and sleep. Stimulants such as sugar, tend to increase anxiety within people. It may increase thought racing and other mental components of anxiety. But sugar can increase physical anxiousness within the body, similar to anxiety/panic attack symptoms. In addition, because sugar raises activity in the body, it can greatly impair sleep. Moreover, when an individual is not getting great sleep, it can affect their mental health as well. 

Refined sugar provides a feast for harmful bacteria to over populate your gut and wreak havoc on digestion. We know gut health affects mental health, because they are connected and send signals back and forth to one another. Smith, M. (2023, July 27) quotes Keith Scharf DO, FACS, FASMBS, stating, “Emerging evidence suggests that imbalances in the gut microbiota can disrupt this communication, potentially leading to mental health disorders such as anxiety, depression, and even neurodevelopmental conditions.” Therefore, the effects on gut health are something to be mindful of as well.

There is clearly evidence that sugar consumed in large amounts negatively affects people's mental health and functioning. The level of one's sugar consumption is something to take into consideration when individuals are experiencing depression and anxiety symptoms. Especially if there is not clearly a life circumstance that may explain why they may be feeling these symptoms. 

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Adir LS, Popkin BM. Are child eating patterns being transformed globally? Obes Res. 2005:13:1281-99. 

American Heart Association, figures 2012. The average consumption of sugar for adults and children. 

Breymeyer KL, Lampe JW, McGregor BA, Neuhouser ML. Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets. Appetite. 2016 Dec 1;107:253-259. doi: 10.1016/j.appet.2016.08.008. Epub 2016 Aug 6. PMID: 27507131; PMCID: PMC5154680. 

Depression: the nutrition connection, Patrick Holford BSc (Pysch) Primary Care Mental Health (2003) 1: 9-16. 

Smith, M. (2023, July 27). Turns out your “gut feelings” are real. how gut and mental health are connected. Loma Linda University Health News. 

https://news.llu.edu/health-wellness/turns-out-your-gut-feelings-are-real-how-gut-and-mental-he alth-are-connected