Is the Food on Your Plate Making You Cranky?

Are you feeling cranky or in the mood to pick a fight? If so, then you may be experiencing depression from a low-carb diet. An estimated 17 million Americans suffer with depression and are taking antidepressant medications. Is it possible that these individuals need a dose of carbs instead of a dose of Prozac? Researchers at the Massachusetts Institute of Technology (MIT) may have uncovered the answer. Dr. Judith Wurtman and her colleagues at MIT have discovered that carbs stimulate the production of a brain chemical called serotonin. This important brain chemical controls appetite, regulates sleep, sensitivity to pain, and keeps us happy.

Antidepressant medications regulate moods by making serotonin levels in the brain more active for longer periods of time. However, like all medications, antidepressant medications come with harmful side effects. On the other hand, carbs raise serotonin levels naturally. Wouldn't it make good sense to take advantage of the natural tranquilizing effects of carbs before grabbing a drug?

But here's the catch. In order for carbs to stimulate the production of serotonin, carbs must be eaten with little or no protein. So a meal like whole-wheat pasta or a snack like popcorn will raise serotonin levels. However, a plate of pasta and meatballs, or even worse, a low-carb meal like bacon and eggs will actually block the production of serotonin. Isn't that surprising! Remember, low-carb = low serotonin levels.

No wonder even the positive research studies on the Atkins diet revealed the a significant percentage of Atkins dieters experience irritability and depression while on the diet. Dr. Wurtman, as well as other researchers at several major universities, found that low levels of serotonin in the brain is directly linked to depression. According to Dr. Wurtman, "When you take away the carbohydrates, it's like taking away water from someone hiking in the desert."

On the other hand, when you provide the body with the right carbs, such as whole grain breads and cereals, beans and legumes, they will not only make you happy, they'll also help you lose weight. "You have to feed more than your stomach," Wurtman says. "You have to feed your muscles and your brain. To do that, you should eat the way nature intended you to...healthy complex carbohydrates. Why? Well for one reason healthy carbs will curb your appetite." Dr. Wurtman explains, "When serotonin is made and becomes active in your brain, its effect on your appetite is to make you feel full before your stomach is stuffed and stretched."

Now for the take home message. Our bodies not only require carbs for fuel, it also needs carbs to keep us trim and happy. Obviously, restricting carbs is not a good idea, especially if you’re a female. Researchers have found that restricting carbs may have a greater negative impact on women than men. Apparently, women have much lower serotonin levels in the brain. So the next time you’re on edge and crave a piece of bread or a plate of pasta, you may not need more will power. Instead, your body may be giving you a signal that you need to snack on a good carb. I want to put an emphasis on the word "good." Make sure you reach for a plate of 100% whole-wheat pasta or a piece of 100% whole wheat bread.

White pasta made with refined wheat flour or white bread made with refined flour act just like white sugar inside the body. These carbs from hell are problematic; they send your blood sugar soaring off the chart, only to come crashing down within an hour. Next, you become ravenous and often cranky while searching for another quick fix with more high-calorie, nutrient-poor refined carbs. To prevent that, make sure you reach for whole grain carbs, like whole-wheat pasta or whole wheat bread. But make sure you hold the meatballs or the lunchmeat. Instead top your pasta with marinara sauce or your bread with a 100% fruit jelly. Remember, serotonin = carbs - protein.

In addition, don’t try taking yourself off Prozac or any other antidepressant medication without first consulting your physician. Before your next doctors appointment, pick up a copy of the book Potatoes not Prozac, by Kathleen DesMaisons PhD., and show it to your doctor. I'm "Dr. Good Carb," and I'm here to help you make informed health care choices.

References:

Food and Drug Administration, FDA Consumer Magazine, (July-

August, 1998)

Lieberman H., Wurtman J. Chew B. (1986). Changes in

mood after carbohydrate consumption among obese

individuals. American Journal of Clinical Nutrition,

772-778.

-- Dr. James D. Krystosik

Related Links:

Potatoes Not Prozac

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.