As May – Mental Health Awareness Month – comes to a close, I want to share a few thoughts on how what we eat impacts how we feel.
My interest in nutrition started a few years ago when I listened to The Big Fat Surprise by Nina Teicholz. At the time, I was just looking for some solid statistics to share for June Dairy Month. But that book ended up shifting my entire perspective – not just on food, but on life.
Most people understand that what we eat affects our physical health – our weight, our energy levels and our risk for chronic disease. But fewer people realize the profound impact food has on our mental health. What we put on our plates can either support or sabotage our state of mind.
Take ketosis, for example. Many people hear “keto” and think it’s just a fad. But the truth is, most breastfed babies are naturally in a state of ketosis until we introduce other foods. Historically, humans were in and out of ketosis regularly – our ancestors didn’t have constant access to carbs. They might come across a fruit tree or honeycomb now and then, gorge on it, and then spend the rest of the day feeling sluggish while their bodies came down from the sugar spike. Sound familiar? Think of how we feel after too many doughnuts, or a heavy holiday meal – the infamous “afternoon nap.”
The keto diet was originally prescribed to children with epilepsy to reduce seizures. Today, Alzheimer’s and other memory disorders are sometimes called “Type 3 diabetes” because of their strong connection to metabolic health. The link between nutrition and brain health is undeniable.
So what is the best diet for mental health? In my opinion – shaped by nearly 40 nutrition books I’ve read or listened to – it’s a diet high in protein and healthy animal fats, with minimal processed starches and close to zero added sugar.
Psychologist Jordan Peterson gives all his new clients the same advice: Wake up at the same time each day, eat a high-fat, high-protein breakfast and avoid simple carbs until noon. Many of his clients never need medication – they feel significantly better just by changing how they start their day.
In the book Food Fix, Dr. Mark Hyman discusses research showing that reducing sugar and refined carbs in prison meals can lead to less violent behavior among inmates. Interestingly, statins – used to lower cholesterol – are also associated with increased aggression. It's unclear whether it's the medication itself or the drop in cholesterol that's to blame. Either way, it's a reminder that fat and cholesterol are not the villains we've been led to believe they are – especially when our brains are 70% fat.
We’ve been told to fear fat for decades. But starving our brains of fat can have real consequences. Research suggests vegetarians and vegans are up to twice as likely to experience anxiety and depression. That may be due to lower cholesterol levels or the absence of critical nutrients found only in animal foods – like creatine, choline, heme iron, zinc and vitamin B12.
On a personal note, as I learned more about nutrition, I started noticing how food affected my own mood. One of my favorite events each month is our Grant County Farm Bureau board meeting. But I realized I always felt off – irritable, crabby and angry the day after. Eventually, I connected the dots; I was sampling every dessert at our potluck. Once I stopped doing that, the mood swings stopped, too.
Those swings were insulin spikes. Here’s how it works: When we eat carbs, they’re converted to glucose. That raises our blood sugar, and in response, our pancreas releases insulin to bring sugar levels back down. If the meal was especially sugary, insulin can overshoot, causing blood sugar to crash below baseline. That’s when irritability, fatigue and even anger set in.
If you're eating dessert with every meal or sipping pop throughout the day, you’re likely riding this roller coaster – spiking and crashing, again and again. And it’s hard on your mind.
As a dad of four, I've watched how certain foods impact my children. When one of my kids seems irrational or out of control, I can usually pinpoint something that they ate during the day that caused the tantrum. Occasionally, others will comment about how happy our kids are or ask what we do to have such happy kids. I respond with, “we don’t let them have sugar” or “they don’t get sweets often.” This usually leads to an eye roll or skepticism, but I know the affects of food on behavior of all ages.
For years, my life revolved around food. I'd have snacks stashed all over the farm: granola bars, supplies for PB&J sandwiches and other foods that ultimately spiked my blood sugar, made me irritable and caused me to be hungry again shortly after eating. After my food revelation, my snacks hidden around the farm are real mood stabilizers like beef jerky, string cheese and hard-boiled eggs. While these typically require refrigeration, it's worth my trip to the fridge for food that keeps me satiated and my blood sugar stable so I can have the most efficient, effective and enjoyable day possible.
One of the most eye-opening podcast episodes I’ve ever heard was from Keto Savage, where Robert Sikes and Greg Mahler interviewed Dr. Georgia Ede. That episode led me to her book Change Your Diet, Change Your Mind. One line in particular stuck with me:
“We’ve been fed the wrong information about nutrition for decades, which means that most of us have been feeding our brains improperly for our entire lives – and have no idea how much better we could feel if we ate right.”
As someone who’s experienced that transformation firsthand, I couldn’t agree more.
