Carbohydrates support optimal brain function and mood in four ways:

1. Carbohydrates are the preferred source of energy for the brain and help the brain to function optimally. Low carbohydrate intake can contribute to mental fatigue and brain fog because the brain cannot store carbohydrates for future use. Thus, the brain needs a continuous supply throughout the day.
2. Carbohydrates play a role in blood sugar management. When carbohydrate intake falls and blood sugars drop, mood can become more irritable, and anxiety can increase. Fibre-rich carbohydrates provide more sustainable energy by slowing digestion, which prevents drastic spikes and drops in blood sugar (5).
3. Carbohydrates help to lower cortisol (stress-induced hormone). Studies show that a diet adequate in carbohydrates reduces cortisol and negative mood after stress (6). A diet NOT adequate in carbohydrates leads to stress-inducing effects.
4. Carbohydrates affects how well we sleep. Studies have shown that adequate carbohydrate intake can positively affect sleep initiation, continuation, and prolonged rapid eye movement (REM) compared to low carbohydrate consumption (7). REM is important because it is involved with memory, emotional processing, and healthy brain development. When the brain doesn’t receive optimal rest, mood is negatively affected (8).

Food Sources of Fibre-Rich Carbohydrates

• Vegetables and fruit
• Whole-grain breads or soft tortilla wraps
• Quinoa
• Potatoes with the skin on
• Sweet potato
• Gluten-free whole grains like wild rice, millet, corn, and buckwheat
• Beans and lentils

Aim to include a variety of carbohydrate foods throughout the day, choosing fibre-rich sources often. Pair carbohydrate foods with protein for further meal/snack satisfaction, and improved blood sugar management.

Evidence suggests eating a variety of foods and nutrients helps fuel the brain and supports mood and mental health through neurons, gut bacteria, the HPA axis, and carbohydrates. While this post shares a number of foods being recommended as part of a strategy to manage mood, they are not recommended as a cure-all for mood disorders. If you’re struggling with mental health, reach out to a health care provider. For more information or support with nutrition planning related to your mental health, meet with our team social worker, Monique Roy, or with one of our team dietitians.