Sugar and anxiety: Can sugar cause anxiety?

by The Lovely Refinement Team | Oct 6, 2023 | Self-Confidence, Self-Improvement

We’ve all been there – those moments when anxiety creeps in, making our hearts and minds whirl. 

But what if we told you that something as sweet as sugar could contribute to your anxiety? 

Yes, you heard that right!

In this blog post, we’re diving into the intriguing world of sugar and its potential link to anxiety. 

So sit back, relax, and let’s explore this sugar-coated mystery together!

Can sugar cause anxiety and panic attacks?

Picture this: you’re chomping down on a sugary snack, and then, out of nowhere, anxiety or even a panic attack hits you. 

Can sugar really be behind this?

Here’s the deal: Sugar can mess with your body in ways that might make anxiety rear its head. 

Let’s break that down.

How Does Sugar Affect Blood Sugar Levels?

1. Blood sugar fluctuations: Consuming high amounts of sugar may cause blood sugar levels to fluctuate rapidly. When you consume excessive sugar, your body experiences an increase in blood glucose levels followed by a sudden drop. This roller-coaster effect on your blood sugar levels can potentially trigger increased feelings of irritability and anxiety.

2. Energy crashes: Apart from the initial surge of energy that comes with consuming sugary foods or drinks, there’s also a downside. Once the sugar rush fades away, blood sugar levels drop quickly, leaving you tired and drained. This energy crash not only affects your physical vitality but can also exacerbate anxiety-related symptoms.

3. Interference with sleep patterns: High sugar intake before bedtime can disrupt sleep patterns. Research suggests that consuming sugary foods close to bedtime may interfere with the quality and duration of your sleep. This potential disruption in your sleeping habits can adversely affect your physical and mental well-being, including worsening anxiety symptoms.

4. Inflammation and mental health: Consistently high sugar intake has been linked to increased inflammation in the body. Chronic inflammation is associated with various mental health conditions, including anxiety disorders. And guess what? It can mess with your brain, too. That might explain why some people feel more anxious after a sugar binge.

5. Impaired cognitive function: Studies have shown that excessive consumption of added sugars can impair cognitive function and memory recall abilities, which are important for managing anxiety effectively. Poor brain function can make coping with anxious thoughts and situations more challenging and hinder problem-solving abilities related to anxiety management strategies.

6. Nutritional deficiencies: A diet high in sugar often means consuming fewer nutrient-dense foods that provide essential vitamins and minerals for proper brain function and emotional well-being. Over time, this nutrient deficit may lead to imbalances in brain chemistry and neurotransmitter production, potentially contributing to and worsening anxiety disorders.

7. Potential weight gain: Regularly consuming sugary foods or drinks contributes to weight gain due to their high-calorie content while offering little nutritional value.

8. Negative impact on gut health: Excessive sugar intake has been shown to affect our gut microbiome negatively – the community of bacteria residing in our digestive system that play a crucial role in regulating mood and mental health.

9. Dependency: Consuming sugary foods can trigger pleasure-inducing chemicals in the brain, such as ‘ dopamine, creating a sense of reward and comfort similar to what some individuals experience with addictive substances like drugs or alcohol. Over time, this may lead to psychological dependence on sugary foods for emotional regulation when dealing with anxiety-related symptoms.

What foods are high in sugar?

Let’s talk about some foods that are high in sugar. 

Remember that these are often tasty treats, but enjoying them in moderation is essential to keep your sugar intake in check.

• Sugary Drinks: This one’s a biggie. Soda, energy drinks, and many fruit juices can be loaded with sugar. Just one can of regular soda can have around nine teaspoons of sugar – that’s like a sugar bomb for your body!
• Candies and Sweets: Candy bars, gummy bears, and other sugary sweets are packed with added sugars. They’re designed to be super sweet and can be hard to resist.
• Pastries and Desserts: Cakes, cookies, and donuts are not just delicious; they’re often packed with sugar. Even that innocent-looking muffin can have more sugar than you’d expect.
• Ice Cream: It is a delightful treat but another sugar offender. All those flavors and toppings can add up to a sugar overload.
• Breakfast Cereals: Some cereals marketed as “healthy” are surprisingly high in sugar. Check the labels, especially on those aimed at kids – they can be sneaky!
• Flavored Yogurts: While yogurt is a great source of probiotics, flavored versions can have a lot of added sugar. Add fruits to plain yogurt for sweetness.
• Sauces and Condiments: You might not think ketchup, barbecue sauce, or salad dressings are sugary, but many have added sugars. Always peek at the ingredient list.
• Granola Bars: These can seem healthy, but some are candy bars in disguise. Look for ones with lower sugar content, or make your own at home.
• Dried Fruits: While fruits are naturally sweet and healthy, dried fruits can be concentrated sources of sugar due to the removal of water content. Moderation is key here.
• Fast Food: Many fast-food items contain added sugars, such as buns and sauces, even in places you wouldn’t expect. It’s not just about the fries and sodas.
• Canned Fruit: Canned fruit can sometimes swim in syrup, basically sugar water. Opt for fruits packed in their own juices or simply choose fresh fruits.
• Muesli and Granola: These breakfast favorites often include dried fruits and honey, adding up to a sugary mix. Choose options with lower sugar or make your own.
• Sports and Energy Bars: These might seem like the best option for a quick energy boost, but some can be sugar bombs. Look for bars with fewer added sugars.
• Sweetened Coffee and Tea: Those fancy coffee shop drinks can be loaded with sugar. And those flavored iced teas? Yep, there is sugar in there, too. Consider going for less sugary options.
• Canned Soup: Believe it or not, some canned soups can contain added sugars to enhance flavor. Always read the labels or make your own soup from fresh ingredients.

Remember, it’s not about avoiding these foods altogether but being mindful of how often you enjoy them. A little sugar in your diet is perfectly fine, but keeping an eye on your overall sugar intake may lead to a healthier and more balanced lifestyle.

Does cutting out sugar help anxiety and improve mental health?

Yes, cutting out or reducing sugar intake can positively impact anxiety and overall mental health.

Here’s how:

• Reduced Sugar Cravings: Sugar can be addictive, and quitting it can help break that cycle of craving and overconsumption. Over time, your cravings for sugary treats should diminish, allowing you to make healthier food choices. 
• Stable Blood Sugar: Without the frequent sugar spikes and crashes, your blood sugar levels remain more stable. This can lead to a steadier mood, reducing feelings of anxiety.
• Balanced Neurotransmitters: Sugar can mess with your brain’s neurotransmitters, but quitting sugar can help restore their balance. This can contribute to a more stable emotional state.
• Reduced Inflammation: Sugar is known to promote inflammation in the body, which can also affect your brain. Cutting out sugar may reduce this inflammatory response, potentially alleviating anxiety symptoms.
• Improved Focus: Without the sugar-induced brain fog and crashes, you’ll likely experience enhanced concentration and better mental clarity.

Other Factors that Affect Anxiety

Various factors beyond sugar can affect anxiety. Let’s explore some of them:

• Stress: High stress levels significantly contribute to anxiety. Ongoing stress, whether related to work, relationships, or other life challenges, can exacerbate feelings of anxiety.
• Lifestyle Choices: Your daily habits can affect anxiety. Poor sleep, lack of physical activity, and excessive alcohol or caffeine consumption can all negatively impact your mental well-being.
• Genetics: Your family history may affect your susceptibility to anxiety. Some people have a genetic predisposition to anxiety disorders.
• Traumatic Events: Past traumatic experiences can lead to anxiety. Unresolved trauma may resurface as anxiety, mainly triggered by specific situations or memories.
• Chronic Illness: Managing a chronic illness or dealing with chronic pain can be emotionally challenging and lead to increased anxiety.
• Medications: Some medications can have side effects, including anxiety or increased nervousness. It’s necessary to consult with your healthcare provider if you suspect medication is affecting your mental well-being.

What Other Foods Trigger Anxiety?

While sugar is one of the leading dietary contributors to anxiety, some other foods and drinks can also play a role:

• Caffeine: Found in coffee, tea, energy drinks, and some sodas, caffeine can increase heart rate and jitteriness, mimicking anxiety symptoms in some individuals.
• Highly Processed Foods: Highly processed foods often contain trans fats, artificial additives, and high sodium levels. These components can disrupt your body’s natural balance and potentially worsen anxiety.
• Alcohol: Excessive alcohol consumption can lead to feelings of anxiety, especially when experiencing a hangover or during withdrawal.
• Salty Snacks: Foods high in sodium, like potato chips and certain crackers, can lead to increased blood pressure, sometimes contributing to anxiety.
• Fried Foods: Fried foods are often high in unhealthy fats, which can have an inflammatory effect on the body, potentially exacerbating anxiety.
• Artificial Sweeteners: Some studies report anxiety-like symptoms after consuming foods and drinks containing artificial sweeteners like aspartame or saccharin. While the research on this is mixed, it’s worth paying attention to how your body reacts to these additives.

It’s important to remember that individual responses to food and lifestyle factors vary widely. If you suspect certain foods or habits contribute to your anxiety, consider keeping a food and mood diary to identify patterns. 

Consulting with a healthcare specialist or registered dietitian can also provide personalized guidance on managing anxiety through dietary and lifestyle changes.

Ways to Decrease Sugar Consumption and Help with Anxiety

Here are some practical ways to cut back on sugar while supporting your mental well-being:

• Read Food Labels: Before you toss that product into your shopping cart, take a moment to read the nutrition label. Look out for hidden sugars under various names like sucrose, high fructose corn syrup, and maltose. Choose products with little or no added sugars.
• Opt for Whole Foods: Fresh fruits and vegetables are naturally sweet and nutritious. They can satisfy your sweet tooth while providing essential vitamins and fiber. Snack on fruits like apples, berries, or carrots instead of sugary snacks.
• Cook at Home: Preparing meals at home allows you to control your dishes’ ingredients and sugar content. In recipes, you can experiment with healthier sweeteners like honey, maple syrup, or mashed bananas.
•  Limit Sugary Drinks: Reduce sugary beverages like soda, energy drinks, and fruit juices. Opt for water, herbal teas, or water with a splash of citrus for a refreshing, sugar-free option.
• Choose Low-Sugar Alternatives: When shopping for packaged foods like yogurt or cereal, select low-sugar or unsweetened versions. You can add honey or fresh fruit for natural sweetness.
• Gradual Reduction: If you’re used to consuming a lot of sugar, consider cutting back gradually. It helps your taste buds adjust to less sweetness over time.
• Mindful Snacking: Pay attention to your snacking habits. Instead of reaching for sugary treats when stressed or anxious, try healthier options like nuts, plain yogurt, or dark chocolate with lower sugar content.
• Stay Hydrated: Thirst is often mistaken for hunger, leading to unnecessary sugar consumption. Drink enough water to stay hydrated and curb cravings.
• Balanced Meals: Include balanced meals with carbohydrates, protein, and healthy fats. It may help stabilize your blood sugar levels and reduce the likelihood of sugar-induced mood swings.
• Get Support: Share your goal of reducing sugar intake with friends or family members. Having support and accountability can make it easier to stick to your plan.
• Be Patient with Yourself: Reducing sugar can be challenging, especially if you’re used to a high-sugar diet. Don’t be too hard on yourself if you slip up occasionally. Focus on progress, not perfection.
• Seek Professional Guidance: If you’re struggling with anxiety or making dietary changes, consider consulting a healthcare professional or registered dietitian. They can provide personalized advice and support as per your needs.

Remember, making these changes may not eliminate anxiety entirely, but it can improve overall mental and physical health. Small, consistent steps toward reducing sugar consumption can significantly impact your well-being over time.

Key takeaway

While sugar may temporarily boost our mood and energy levels, there is no solid evidence to prove that it directly causes anxiety. However, it is important to note that consuming excessive amounts of sugar can negatively affect our overall mental and physical well-being. 

Maintaining a balanced and healthy diet and reducing sugar intake may improve mental health and reduce the risk of anxiety symptoms. 

If you are experiencing anxiety, it is always best to consult a healthcare professional for personalized guidance and support. 

Remember, caring for our bodies and minds should be a priority for leading a happy and fulfilling life. So let’s make mindful choices regarding sugar consumption and prioritize our mental well-being!