Do certain foods affect your mood? Is there a physiologic basis for cravings? These questions remain controversial. Some experts believe you choose particular foods for a reason and that eating those foods can change how you’re feeling. Others say that cravings are simply about the desire to feel good. And, it is only by leading a healthful lifestyle, not by eating specific foods, that puts you be in a better mood. Here’s what research shows.
Can The Foods You Eat Affect Your Mood?
It is clear that the nutrients we obtain from food enable us to function. But because it is difficult to quantify and measure people’s behavior and feelings in response to specific nutrients, researchers are not sure what effects different nutrients might have on our brains.
Carbohydrates (like bread and pasta) and proteins, which contain the amino acid tryptophan, are often claimed to have a calming effect. This is because tryptophan is a precursor of serotonin, a neurotransmitter that is involved in a large number of body functions. However, drugs that raise serotonin level do not produce an immediate calming effect, and the effects of purified tryptophan taken by mouth are unclear.
The amino acid tyrosine, on the other hand, is said to alter mood by improving cognition and performance. Tyrosine is found in protein-rich foods like eggs, beans, and nuts, as well as meat, fish, and dairy products. It is a precursor to the neurotransmitters dopamine, norepinephrine, and epinephrine (adrenaline). These affect brain cells by making you alert and active. However, there is only minimal evidence that high doses of pure tyrosine has this effect. When you eat foods that contain tyrosine, the effect is likely to be less.
As for why you feel drowsy after Thanksgiving dinner or other such meals, it’s because consuming a lot of calories (of any kind) has a hypnotic effect. Less blood reaches the brain as more blood flows to your stomach and intestines (to aid in digestion).
And, what about fat? Some experts think eating fat releases morphine-like chemicals called endorphins that induce a sense of euphoria. However, this is a controversial claim without a lot of evidence.
Cravings: What Do They Mean?
Food cravings, or the strong desire to eat certain foods, are both normal and common. While they vary by culture and individual, generally women tend to crave chocolate, cookies, ice cream, and other sweets, while men prefer salty or meaty treats like chips, burgers, French fries, or pizza.
According to some studies, there is a physiologic basis for cravings. Scientists aren’t sure why, but the fact that women report intense cravings during pre-menstruation suggests that hormones may play a role. Negative feelings, researchers also say, may be relieved by certain foods. Still others argue that having low blood sugar or a nutritional deficiency explains cravings. In addition, some researchers suggest that we are hardwired to seek calorie-dense foods as a survival mechanism, an instinct inherited from our ancestors.
But, as mentioned above, it is not clear that eating certain foods will improve mood. Also, thoughts and attitudes related to food are influenced not just by the urge to eat certain foods but by many other factors, such as feelings about relationships or work.
And, it doesn’t follow that cravings stem from nutritional deficiencies. For example, while chocolate may be a good source of magnesium (a mineral many Americans do not consume enough of), other foods—like avocados and spinach—are better sources, but you don’t tend to hear about people craving these. Moreover, some self-reported chocolate addicts feel not just pleasure, but guilt after eating chocolate. And of course, some people experience no cravings as all.
To control cravings, don’t deny yourself the foods you wish to eat. Remember, all foods eaten in moderation can fit into a healthful diet.
The Bottom Line
Foods can affect the way we feel, but many factors beyond nutrition play a role in mood. Thus, there’s no need to focus on one type of food versus another. In fact, at most meals, you probably eat a combination of carbohydrate, protein, and fat anyway. And, regardless of how one type of food can affect your mood, chances are if you're eating a well-balanced diet, getting enough sleep, and exercising, you’ll feel better.
RESOURCES:
American Dietetic Association
http://www.eatright.org/
American Psychological Association
http://www.apa.org/
CANADIAN RESOURCES:
Canada's Food Guide
http://www.hc-sc.gc.ca/
Mental Health Canada
http://www.mentalhealthcanada.com/
References:
Carbohydrates’ calming effect. American Dietetic Association website. Available at: http://www.eatright.org Accessed August 18, 2003.
Collins K. Food cravings: what do they mean? Nutrition Notes. American Institute for Cancer Research. 2003.
Comfort foods. American Dietetic Association website. Available at: http://www.eatright.org. Accessed August 18, 2003.
Fernstrom JD. Can nutrient supplements modify brain function? Am J Clin Nutrition. 2000;71:1669S-1673S.
Food and mood. European Food Information Council website. Available at: http://www.eufic.org/gb/food . Accessed August 18, 2003.
Leonard WR. Food for thought. Dietary change was a driving force in human evolution. Sci Am . 2002;287:106-15.
Macdiarmid JI, Hetherington MM. Mood modulation by food: an exploration of affect and cravings in ‘chocolate addicts.’ Br J Clin Psychol. 1995;34:129-138.
Magnesium. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/thisTopic.php?marketID=15topicID=114. Accessed June 2, 2008.
What we eat affects how we feel. Cleveland Clinic Health System website. Available at: http://www.cchs.net/health/health-info . Accessed August 18, 2003.
Young SN. The fuzzy boundary between nutrition and psychopharmacology. CMAJ . 2002;166:205-209.
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