Healthy Low-Carb Diets May Ease Depression Symptoms

A recent study reveals a significant link between the quality of low-carbohydrate diets and mental well-being. The research suggests that by carefully selecting nutrient sources, adults may be able to reduce their risk of depression symptoms.

Dietary Choices and Mental Health

A new study in the Journal of Psychiatric Research discovered not all low-carbohydrate diets have the same impact on mental health. The research indicates a lower likelihood of depression symptoms for adults adhering to low-carb diets rich in plant-based proteins, unsaturated fats, and few refined carbs. Conversely, low-carb diets featuring animal protein and saturated fats showed no comparable benefits.

The study’s lead researchers, including Chengxiang Hu, analyzed data from the National Health and Nutrition Examination Survey (NHANES). They examined 28,791 U.S. adults, aged 20 and older, who participated in the survey from 2005 to 2018. The team assessed the connections between different types of low-carbohydrate diets and the prevalence of depression symptoms.

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Study Findings

The researchers created three dietary scores to evaluate how closely participants adhered to low-carbohydrate diets. The healthy low-carbohydrate diet score (HLCD) emphasized plant-based proteins and unsaturated fats. An unhealthy low-carbohydrate diet score (ULCD) emphasized animal proteins and saturated fats.

Participants with higher HLCD scores were around 30% less likely to report depressive symptoms. However, people with higher ULCD scores showed no significant difference in depression risk compared to those with low scores. This highlights the importance of food quality in shaping mood and mental health. Moderate adherence to a low-carbohydrate diet seemed more beneficial than extreme restriction. Approximately 280 million people globally live with depression (World Health Organization, 2023).

Implications of the Research

The study showed that replacing low-quality carbohydrates with plant-based or even animal-based proteins reduced participants’ likelihood of reporting depression symptoms. The association between healthier low-carb diets and fewer depression symptoms is possibly linked to inflammation and oxidative stress. Diets high in added sugars and saturated fats can increase inflammation, which has been linked to depression.

The research emphasizes that not all low-carbohydrate diets offer the same benefits. Hu and the team suggest that reducing carbohydrate intake without considering the quality of the remaining nutrients is unlikely to provide psychological advantages.