“Quitting Sugar Cured My Depression!” - How Sugar Causes Anxiety & Depression

We live in a world where hundreds of documentaries are being made every day about nutrition, and the tie between what we eat and how we feel. 

With so many rules to follow, (and some that contradict each other), it’s important to gather the facts. To know *why* certain things should be cut out of your diet. Ever wondered why sugar makes you feel angry? Why, after eating something that you’ve deemed as “comfort food”, you suddenly feel uncomfortable and lethargic? 

The truth is, there’s a whole lot of research surrounding sugar and mental health.

To save you from reading complex medical journals and studies, I’m here to give it to you straight. To explain, in simple terms, why quitting sugar can help cure your depression and/or anxiety. 

But first, let’s start with the basics. 

What Is Refined Sugar?

Before you cut out *all* sugar from your diet, it’s important to know the difference between natural and refined sugars. 

Whether refined or natural sugar, the purpose is to turn the simple carbohydrate into glucose. After making this transformation, your body then burns it as energy. 

However, the difference appears when we consider the overall effect it has on your body, and your health in both the long and short term. 

Natural Sugar vs Refined Sugar

So, what’s the difference between natural and refined sugar? Why is one okay for you while the other could be triggering depression and anxiety? 

In simple terms, natural sugars are found in - you guessed it - all things *natural*. You’ll find natural sugars in fruit and dairy products, (milk, cheese, etc). These natural sugars are crucial for your health. They carry important nutrients that maintains a healthy body and combats various diseases. 

Refined sugars, however, stem from sugar beets or sugar cane. They’re then processed to separate the sugar. Otherwise known as sucrose, refined sugar is the combination of fructose and glucose. The sugar you pop in your morning cup of tea or coffee, use to make cakes, or add to recipes, are refined sugars. If you see the term “sucrose” on the ingredients (you’ll find it on your bottle of ketchup, in some yoghurts, and in a wide range of drinks, to name a few), then you’re ingesting refined sugars. 

In short, natural sugar is built into natural products. Made by Mother Nature herself, we need natural sugars as a balanced part of our diet. 

Refined sugar is man-made, and causes harm to both your body *and* your brain. 

Refined Sugar: What The Research Shows

It’s not just me telling you that sugar has an impact on your mental health. There are hundreds of studies out there that prove the damage sugar causes to both your physical and mental wellbeing. 

One study, which took place between 1994 and 1998, tested seventy-thousand post-menopausal women. Out of the seventy-thousand women, none of them had depression at the beginning of the trial. By the end of the trial, where the women were exposed to refined sugar on a regular basis, a large number of them demonstrated symptoms of depression. 

However, things have changed since 1998. We’re living in the age of technology, nutritional awareness, and progression. So, has the impact of sugar changed as we’ve evolved? 

The American Journal of Clinical Nutrition decided to re-test in 2015. In the modernised test, researches asked a wide range (of different backgrounds, races, and ethnicities), of 93,676 post-menopausal women (between the ages of 50 and 79) across 24 states in America, to track their side effects - specifically focusing on mental health and depression - when ingesting high levels of refined sugars. The conclusion? A higher risk of depression. 

Not convinced? 

A separate study by UCL carried out an experiment that analysed and monitored the level of sugar intake (from sweetened foods and drinks) alongside the presence of common mental health disorders. Participants included over 5000 men and over 2000 women across 22 years (between 1983 and 2013).  

The conclusion showed a whole range of different things. It demonstrated that, men who consumed more than 67g had a 23% increase of mental health disorders after 5 years.

Let’s also not forget the link between diabetes and depression. Diabetes UK inform us that those with diabetes are 50% more likely to experience at least *some* symptoms of depression. Refined sugar elevates blood sugar. High blood sugar levels, in those who suffer from diabetes, can feel:

- Angry (but more on why sugar makes you angry later)

- Irritable

- Tired and lethargic

These are just 3 of many studies out there that prove refined sugar is harming our mental health. Not to mention our teeth, digestion, and overall body condition. 

To understand how one influences the other, we must have a firm understanding of the consequence. So, with that in mind…

What Exactly Is Depression?

We throw around terms like “depression”, “clinical depression” and “anxiety”. However, there’s a massive difference between feeling low or blue and being medically depressed. 

To understand how refined sugar causes depression, and how we’re seeing articles that tell us “quitting sugar cured my depression!”, we first have to understand what depression actually is.

And we need to know the key difference between depression and anxiety, because - even though they’re often used synonymously - they are different conditions. 

The NHS tells us that “depression is more than simply feeling unhappy or fed up for a few days.” 

They proceed to explain - and rightly so - that “some people think depression is trivial and not a genuine health condition. They’re wrong - it is a real illness with real symptoms. Depression is not a sign of weakness or something you can ‘snap out of’ by ‘pulling yourself together’.” 

This mental health condition affects 1 in 6 adults in the UK . With women being 50% more likely to experience depression than men, how many cases could we eliminate by treating depression with nutrition? 

It’s also worth noting that, while 15% of women get treatment for depression, only 9% of men are given support. 

Depression is - in terms of terminology - a mood disorder. It’s a mental health condition that can impact the way we think, feel, behave, and respond to everyday life. Severe cases can be life-threatening, as thoughts like “life isn’t worth living” and “what’s the point?” can take over any form of rationalisation. 

### Symptoms of Depression

If you’re experiencing any of the following, there’s a possibility that you have depression. You must make an appointment with a professional, such as your GP, who can talk you through various treatment options.

- Deep and persistent sensations of sadness, emptiness, and hopelessness

- Irrational anger and irritability (even over things that are small and inconvenient)

- A loss of pleasure in things that you used to enjoy

- Inability to sleep (including insomnia or, on the other hand, sleeping too much)

- Fatigue and constant exhaustion

- Abnormal eating behaviours (eating way too little or way too much)

- Replaying events that have already happened and beating yourself up

- A difficulty in concentrating, remaining focused, remembering things, or making decisions

- Suicidal thoughts and/or attempts,

Depression vs Anxiety

Many people, when talking about either depression or anxiety, will group them together. This is probably due to both depression and anxiety being the 2 most common mental health conditions out there. 

That said, the 2 mental health conditions *are* different. Albeit linked. The symptoms can pose similarities, such as fatigue, a lack of concentration, the inability to stay still, and difficulty sleeping. 

That said, there are symptoms that are unique to each condition. Depression, for example, can cause weight changes and dietary fixations. This isn’t the case for those with anxiety. 

Similarly, those who suffer from anxiety may experience frequent headaches. Those with depression don’t list headaches as a symptom. 

People group these 2 mental health conditions together because it’s very common to have both at the same time. In fact, roughly half of those with anxiety will also have depression. 

Anxiety revolves, mainly, around panic. It may not be a conscious decision. While depression causes deep sensations of worthlessness, sadness, and isolation. Often, anxiety is a symptom of depression. 

So, How Does Sugar Cause Depression?

We’re taught, ever since we’re little, that sugary foods - sweeties, chocolates, ice creams, and so on - aren’t particularly *good* for us. But the focal points tend to surround our teeth. 

“Don’t eat too many lollies!” say the dentist. 

But why are we not focusing on the damage sugar - refined sugar, in particular - does to our brain? 

The human brain is a delicate but incredible thing. It’s responsible for everything we do. But it requires a lot of tender love and care, and a gentle balance. 

Refined sugar triggers an imbalance in brain chemicals. That see-saw of chemicals has terrible consequences. While the see-saw was meant to stay balanced, it’s swung all the way to the left, knocking everything else out of line. 

A “Sugar Rush” Is Not a Good Thing

We watch our children run around like crazy after slurping on a Slushee and giggle. We turn to our friend and say “the sugar rush has kicked in!” as if it’s something endearing. 

The truth is far more menacing. Sugary treats - slushees in this case, but also anything else with refined sugar in - have no positive impact on someone’s mood. The reality is, after the initial spike in energy, it leaves us lethargic and tired. 

The body stores sugar, making sure to release only the right amount into the blood. Not only is a “sugar rush” an outdated term, but storing refined sugar knocks that see-saw off balance and causes a negative impact on the rest of the body (both physically and mentally). 

### Is Sugar Addictive?

Yes. Refined sugar is addictive. That’s why, those who are trying to quit processed (or refined) sugar find it so difficult. 

In fact, there are very real side-effects to quitting refined sugar:

- Anxiety

- Confusion

- Exhaustion

- Irritability

When compared to illegal substances, there are certainly very close ties between the withdrawal symptoms of refined sugar and other substances that we willingly label “drugs”. 

Sound far fetched? There’s clear evidence  that proves this point. Dr. Uma Naidoo - the mood-food expert at Harvard Medical School - demonstrates the links between drug abuse and sugar. 

Dr.Uma Naidoo explains that, those who consume large amounts of sugar in their diets live out the same experience when they lessen or stop their sugar intake as those who were addicted and put a stop to using cocaine. 

Refined Sugar and Cognitive Functioning

Did you know that you can blame your poor memory on the fizzy pop you consume every day? 

The research tells us that high sugar consumption harms your cognitive functioning. Refined sugar impairs your ability to make decisions and your memory. 

There are more studies taking place all the time to test the impact of refined sugar on your cognitive functioning, but for now, the results are clear: sugar harms your brain’s capabilities. 

Foods With Refined Sugar

There are hundreds of foods out there that contain refined sugar. But, here’s a list of *some* of them, so you can avoid them when you next go food shopping.

- Salad dressing

- Bread

- Crackers

- Pasta

- Yoghurts

- Biscuits, cakes, pastries, etc.

- Various condiments (mayonnaise, ketchup etc)

- Pasta sauces

- Chocolates, ice creams, etc.

How to Give Up Refined Sugar

Giving up sugar in one go can be - and I won’t lie to you - difficult. While some people choose to eliminate sugar from their diets cold-turkey, many will relapse as it’s a challenge that is just unrealistic for them. So, with that in mind, it’s best to cut down regularly, limiting your sugar intake with the aim of cutting it out altogether. 

When you first quit sugar, you are likely to experience some withdrawal symptoms, like a low mood, disrupted sleep, headaches, and/or fatigue. But, the good news is, those side effects only last a few days. And you’ll be doing your entire body a massive favour in the long-run. 

The first few days, you’ll experience sugar cravings. And while your body and brain is adjusting. to life without sugar, you may find that your energy levels are struggling. That said, within 2 weeks, the tastebuds will adjust and those cravings should vanish. 

Remove The Sugary Stuff From Your Kitchen

It sounds obvious, but it’s true: if you don’t have it, you can’t eat it. 

Remove all the sugary foods from your home, and replace them with foods that contain natural sugars. Swap a Mars bar for strawberries. Swap the golden syrup, treacle, or sugar that you have in your porridge with a teaspoon of honey. 

Meal-Plan

This is where many who want to give up sugar fall. This hurdle can simply become too much effort to leap over. At the start of the week, sit down and plan out your meals. That way, you can do your nutritional research and check whether the ingredients you need have refined sugar in them. If they do, you can find a replacement in advance. 

Don’t Skip Meals

We tend to rely on the sweet stuff when we’re snacking. A quick chocolate bar to get us through work if we don’t have time for lunch is a habit that’s more common now than ever. This is down to the high expectations and workload, which seems to be increasing as years go by. That said, with a solid meal plan (as above), and strong willpower, you’ll work through it. 

Exercise In The Evenings

The evenings, when sitting in front of the television to watch Netflix, is when most people crave sweet treats. So, occupy your mind. Go for a run, a walk, or pop to the shop to buy some fruit. Whatever you choose to do, just make sure you turn it into a routine. This will train your brain to replace sugary cravings with exercise and movement.

Hydrate

Many people can confuse dehydration with hunger. The next time you fancy something sweet, drink a large glass of water. If this doesn’t help, try chewing sugar-free gum. As those who are quitting smoking know, chewing gum tricks the brain into calming those “Warning! Substance Required!” messages. 

Can Quitting Sugar Really Cure My Depression?

The truth of the matter is: refined sugar is toxic. 

We live in a world where we’re able to purchase addictive substances from our local corner-shop, and we’re allowed to feed our children food that can cause catastrophic effects. What’s worse is that we’re actively encouraged to do so. All in the name of consumerism and money. 

Quitting sugar may not cure depression entirely. There are many factors that feed into a mental health condition. Trauma, experiences, and chemical imbalances are just 3 of many. However, quitting sugar will absolutely play a role in curing your depression. 

For those who aren’t comfortable taking anti-depressants, quitting sugar allows you to have control over the impact of your body. That said, if your doctor recommends medical intervention, you should seriously consider it. No matter what course of treatment you opt for, cutting out refined sugar will aid your recovery. 

What are your thoughts on refined sugar? Let us know in the comments section below.