Depression and carbohydrate cravings:
Most of us like to indulge in something sweet now and again- cakes, desserts, candy, soda. However most of us are able to keep these cravings in check. There are some people on the other hand that constantly crave sweets. These are the people who become anxious, irritable and emotional when deprived of their afternoon sugar fix. There may be more to this type of behaviour than just lack of willpower. Scientists have uncovered deep rooted and intricate causes for these cravings.
Hormone and Mood Connection
Hormones play a major role in our appetite and our mood. Women who have been through pregnancy know this first hand. During pregnancy a womans body is awash with hormones. Pregnant women often crave foods like chocolate, ice cream, citrus fruit and salty snacks. On the other hand women often crave meat and fried foods during their first trimester. It is apparent that these cravings are connected to the hormone changes being experienced.
There are a whole range of different chemicals involved in these intense cravings which can make resistance almost impossible. Some of these chemicals in the blood include glucose, insulin from the pancrease and ghrelin in the stomach. The brain is also home to a variety of appetite regulating chemicals like dopamine, GABA, serotonin, various neuropeptides and endorphins. Levels of these chemicals fluctuate throughout the day and throughout the seasons.
Every person has their own unique hormone profile which changes day to day, month to month. This unique profile manifests its self as different cravings.
Serotonin- The good mood chemical
Serotonin is a brain chemical that has been implicated in depression. Supplements and medications that increase levels of this important neuro transmitter seem to have a beneficial effect on symptoms of depression. The body produces serotonin from the amino acid tryptophan which is found in high protein foods. When you eat meat tryptophan must compete with other amino acids for entry to the brain. Because of something called the blood brain barrier, extra competition from other amino acids makes it difficult for tryptophan to enter the brain where it can be used to make serotonin.
Paradoxically eating a high carbohydrate meal increases tryptophans access to the brain. The reason for this is the powerful appetite regulating hormone insulin. When you eat a high carb meal insulin is released. Insulin allows for the absorption of amino acids into body (not brain) cells- all of the amino acids except trptophan. Without the extra competition from other amino acids tryptophan is free to enter the brain where it can be used to make serotonin.
Carb Cravings, Serotonin Cravings?
Since carbs actually increase serotonin levels, researchers speculate that carbohydrate cravings are partially rooted in low levels of serotonin. There are several medical conditions linked to depression that have been associated with carbohydrate cravings. An example is people suffering from seasonal affective disorder (winter depression) who crave carbohydrates during the winter season when they are depressed.
The theory is that people with low levels of serotonin crave carbohydrates, and that these carbohydrate cravings are the bodies way of compensating for low levels of serotonin and other hormones. These cravings are not limited to benefiting serotonin and may apply to all the hormones and neurotransmitters in the body.
Insulin, appetite and mood
The hormone with the biggest impact on appetite is insulin. Insulin also seems to play a critical role in mood because of its profound impact on energy levels and its connection to serotonin and other mood boosting brain chemicals. As we touched on earlier, when you consume carbohydrates your blood sugar rises and your body releases insulin. Insulin faciliates the absorption of glucose into the different cells of the body (and tryptophan to the brain).
Glucose is your bodys primary fuel source, without a proper supply your body would starve. The brain which uses about 20% of our bodys energy supply is especialy reliant on stable levels of glucose. Low glucose levels will leave you feeling irritated, anxious, frustrated and depressed.
Reactive Hypoglycemia- Low Blood Sugar Blues
There is a condition that has become increasingly common in modern society called reactive hypoglycemia. Hypoglycemia means low blood sugar. It is theorized that this condition is caused by a dysfunction in the pancrease that leads to an over release of insulin after eating carbs, this causes low blood sugar levels. This condition causes depression, anxiety, extreme irritability and anger, mood swings and a range of other mental and physical symptoms. This condition might be the most overlooked factor leading to depression and other mood disorders.
When it comes down to it, cravings are your bodys way of telling you what it needs to stay healthy and balanced. Carbohydrate cravings might indicate low levels of serotonin in the brain or glucose in the blood. Both low serotonin and low glucose can be devastating to your mood and energy levels. Carbohydrates are your bodys "quick fix" for these imblances and help you restore an even state of mind.
Not all carbs are created the same however. There are simple carbohydrates like white rice, white pasta, white bread and sugar. Simple carbs are digested quickly and lead to spikes and crashes in your blood sugar levels. Complex carbohydrates on the other hand take longer to digest and provide a slow release of energy that helps keep blood sugar levels balanced.
Hormone and Mood Connection
Hormones play a major role in our appetite and our mood. Women who have been through pregnancy know this first hand. During pregnancy a womans body is awash with hormones. Pregnant women often crave foods like chocolate, ice cream, citrus fruit and salty snacks. On the other hand women often crave meat and fried foods during their first trimester. It is apparent that these cravings are connected to the hormone changes being experienced.
There are a whole range of different chemicals involved in these intense cravings which can make resistance almost impossible. Some of these chemicals in the blood include glucose, insulin from the pancrease and ghrelin in the stomach. The brain is also home to a variety of appetite regulating chemicals like dopamine, GABA, serotonin, various neuropeptides and endorphins. Levels of these chemicals fluctuate throughout the day and throughout the seasons.
Every person has their own unique hormone profile which changes day to day, month to month. This unique profile manifests its self as different cravings.
Serotonin- The good mood chemical
Serotonin is a brain chemical that has been implicated in depression. Supplements and medications that increase levels of this important neuro transmitter seem to have a beneficial effect on symptoms of depression. The body produces serotonin from the amino acid tryptophan which is found in high protein foods. When you eat meat tryptophan must compete with other amino acids for entry to the brain. Because of something called the blood brain barrier, extra competition from other amino acids makes it difficult for tryptophan to enter the brain where it can be used to make serotonin.
Paradoxically eating a high carbohydrate meal increases tryptophans access to the brain. The reason for this is the powerful appetite regulating hormone insulin. When you eat a high carb meal insulin is released. Insulin allows for the absorption of amino acids into body (not brain) cells- all of the amino acids except trptophan. Without the extra competition from other amino acids tryptophan is free to enter the brain where it can be used to make serotonin.
Carb Cravings, Serotonin Cravings?
Since carbs actually increase serotonin levels, researchers speculate that carbohydrate cravings are partially rooted in low levels of serotonin. There are several medical conditions linked to depression that have been associated with carbohydrate cravings. An example is people suffering from seasonal affective disorder (winter depression) who crave carbohydrates during the winter season when they are depressed.
The theory is that people with low levels of serotonin crave carbohydrates, and that these carbohydrate cravings are the bodies way of compensating for low levels of serotonin and other hormones. These cravings are not limited to benefiting serotonin and may apply to all the hormones and neurotransmitters in the body.
Insulin, appetite and mood
The hormone with the biggest impact on appetite is insulin. Insulin also seems to play a critical role in mood because of its profound impact on energy levels and its connection to serotonin and other mood boosting brain chemicals. As we touched on earlier, when you consume carbohydrates your blood sugar rises and your body releases insulin. Insulin faciliates the absorption of glucose into the different cells of the body (and tryptophan to the brain).
Glucose is your bodys primary fuel source, without a proper supply your body would starve. The brain which uses about 20% of our bodys energy supply is especialy reliant on stable levels of glucose. Low glucose levels will leave you feeling irritated, anxious, frustrated and depressed.
Reactive Hypoglycemia- Low Blood Sugar Blues
There is a condition that has become increasingly common in modern society called reactive hypoglycemia. Hypoglycemia means low blood sugar. It is theorized that this condition is caused by a dysfunction in the pancrease that leads to an over release of insulin after eating carbs, this causes low blood sugar levels. This condition causes depression, anxiety, extreme irritability and anger, mood swings and a range of other mental and physical symptoms. This condition might be the most overlooked factor leading to depression and other mood disorders.
When it comes down to it, cravings are your bodys way of telling you what it needs to stay healthy and balanced. Carbohydrate cravings might indicate low levels of serotonin in the brain or glucose in the blood. Both low serotonin and low glucose can be devastating to your mood and energy levels. Carbohydrates are your bodys "quick fix" for these imblances and help you restore an even state of mind.
Not all carbs are created the same however. There are simple carbohydrates like white rice, white pasta, white bread and sugar. Simple carbs are digested quickly and lead to spikes and crashes in your blood sugar levels. Complex carbohydrates on the other hand take longer to digest and provide a slow release of energy that helps keep blood sugar levels balanced.
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