Eating This for Breakfast Triggers Anxiety
Wondering how to get to the root cause of what’s triggering your anxiety symptoms? t’s possible that your breakfast may be to blame. Most of the most common breakfast foods are the secret culprits of anxiety symptoms, constant cravings, and mood swings. What do these foods have in common? Keep reading to find out!
We’ll dive into the link between sugar and anxiety, and explain why certain foods trigger anxiety attacks more than others. Then, you’ll learn some healthier breakfast options that will make you say goodbye to the energy drinks and sugary snacks, and hello to a great mood and steady energy.
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Your diet can affect anxiety
As a board-certified integrative doctor who specializes in holistic medicine, I regularly see how diet affects the mental health of my patients. Eating the right foods often significantly improves symptoms of not only anxiety disorders, but depression and other mood changes as well.
There’s an overwhelming amount of evidence showing that diet and the microbiome influence emotions and anxiety (1), which I see almost every day in my patients. And unfortunately, the statistics don’t like:
- An estimated 40 million people—or about 20% of adults—have an anxiety disorder (2).
- According to online search trends, the number of searches for ‘anxiety’ has nearly doubled since 2018 (3).
So where should we start to figure out if your diet is to blame for anxiety? With the first and most important meal of the day, of course!
Related: Battling Brain Fog? Balancing Hormones Can Help
Is your breakfast causing anxiety?
Typical breakfast foods in the U.S. are often high in added sugar and simple carbs. Think of things like breakfast pastries, muffins, and cereal. Even things you probably think of as “healthy” like granola or oatmeal are quite high in carbohydrates, with almost no fat or protein to blunt a blood sugar spike.
The problem with these types of breakfasts is that they can be the biggest trigger of anxiety symptoms, constant cravings, mood swings, “hanger” and more.
Basically, a high-carbohydrate breakfast can trigger anxiety symptoms by causing massive swings in blood sugar. The high carbs send levels through the roof, but then a couple hours later drop them way too low.
This, in turn, prompts a release of adrenaline and cortisol, the hormones responsible for our “fight or flight” response. When these hormones are released in excess, they can affect your emotions and trigger anxiety symptoms.
Read: Lifestyle Guide to Manage Anxiety & Depression Naturally
Sugar and anxiety
Studies show that diets high in sugar can mess with your emotions. In a 2017 study, researchers found that men who had a higher sugar intake had a 23% higher chance of developing at least one mental health disorder over a period of 5 years (4).
Does this mean that sugar causes anxiety?
Well, not exactly. Here’s what is actually going on.
Symptoms of low blood sugar often mimic anxiety
And this isn’t a coincidence. Headaches, irritability, racing thoughts, a faster heart rate…they all share a basic biological cause.
Foods high in sugar result in a blood sugar crash not long after eating them. When blood sugar drops too low, your body will fight to bring levels back up to a baseline. To do this, it will trigger adrenaline, which does two things:
One, it tells your liver to make more glucose. Two, it coincidentally also triggers a “fight or flight” response in the body. This is the same biochemical process linked to anxiety.
A longer-term or chronic low blood sugar state can also cause the body to produce cortisol, which we typically think of as the body’s main stress hormone. Cortisol doesn’t directly cause anxiety, but higher levels are linked with worsening anxious feelings.
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Common breakfast foods that are high in sugar
Some of the most common breakfast staples are high in sugar and refined carbs, but have little nutritional value. I bet many of these look familiar:
- Cereal
- Breakfast pastries
- Muffins or bagels
- Granola bars
- Fruit smoothies (without fat or protein added)
- Fruit juice
- Oatmeal
And not to mention, studies show that diets high in refined food and low in nutrient-dense foods can lead to nutrient deficiencies (5). And on the other hand, adequate levels of vitamin D, omega-3s, magnesium, and vitamin C are associated with reduced anxiety.
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Does cutting out sugar make anxiety go away?
Eating less sugar may help to better manage anxiety, but it’s not the only factor to address. Studies also suggest, for example, that diets high in fried foods and processed foods are also linked to mental health issues over time (6). Eating a more balanced diet centered around nutrient-dense foods is the most effective to promote overall mental health in the long term.
For my patients, I take a comprehensive approach to treating anxiety that focuses on balancing sleep, stress levels, exercise, nutrition, and of course, gut health.
If your current diet is super high in refined sugars or carbs, try making one swap per week to a lower sugar option. If you’re still experiencing anxiety attacks or symptoms of generalized anxiety disorder, you may need to consult a qualified holistic practitioner.
It’s important to remember that not all sugary foods are bad. The occasional indulgence is a healthy part of a life and won’t usually trigger anxiety.
Read: How to Do a 5-Day Sugar Detox
Coming off sugar
Sugar detox can be a challenge. Your brain will often crave that “sugar rush” and withdrawing from that usually takes a committed effort. Suddenly removing sugar from your diet may also trigger:
- fatigue
- anxiety
- irritability
- cravings
For a way to cut down on foods high in sugar, some say it works best to do so gradually instead of all at once. That said, you can start with a type of sugar detox to jumpstart the process. Just remember that your journey is your own, so be patient with yourself when times get challenging.
Related: How to Sugar Detox After Overindulging
Better breakfast options for mental health
If you’re looking to cut down on sugar and refined carbs, try these breakfast options instead:
- Omelet with vegetables, or a frittata: This is a great option because it’s high in protein and low in sugar. Plus, the veggies add fiber, vitamins, and minerals.
- Avocado toast: Avocado is a great source of healthy fats, which are essential for maintaining a balanced mood. (Or, try this dip anytime of day!)
- Smoked salmon and eggs: Like an omelet, this breakfast is also high in protein and low in sugar. The salmon adds omega-3 fatty acids, which have been shown to be beneficial for mental health.
- Greek yogurt with nuts and fruit: Greek yogurt is a great source of protein and gut-healthy probiotics. Just keep an eye on added sugar in store-bought Greek yogurt. The nuts and fruit add fiber, vitamins, and minerals.
Watch: My Favorite Energy-Boosting Snacks
A final word on breakfast and anxiety
Eating a nutritious breakfast is important for overall health, but it’s especially crucial if you’re struggling with anxiety. When choosing foods, opt for those that are high in protein and low in sugar. And remember, if you’re having trouble cutting down on sugar, you can always consult a qualified holistic practitioner for help.
Resources
- https://www.sciencedirect.com/science/article/pii/S0149763418308613
- https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders
- https://www.nature.com/articles/s41598-022-12952-5
- https://www.nature.com/articles/s41598-017-05649-7
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627391/
- https://www.usatoday.com/story/news/health/2022/08/02/processed-food-brain-function-study/10211114002/