Can Eating Sweets Relieve Stress? Study Shows Depression Risk Increases by 30%! A Doctor Recommends a Better Diet for Happiness

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Do you think eating sweets can help relieve stress? A new study reveals that consuming too much sugar may actually increase the risk of depression. The happiness derived from sweets is only temporary, and in the long term, it can negatively impact mental health.

On October 1, the University of Surrey in the UK published a study that found people who love sweets have a 31% higher risk of developing depression.

The study, published in the Journal of Translational Medicine, analyzed data from 180,000 participants in the UK Biobank, examining biomarkers such as blood sugar, cholesterol, and inflammation, as well as their food preferences. Participants were divided into three groups based on the survey results: a health-conscious group (preferring fruits and vegetables), an omnivorous group (enjoying a variety of foods), and a sweets-loving group (favoring sweets and sugary drinks and avoiding fruits and vegetables).

Sweet Lovers Not Only Have Higher Inflammation but a 31% Increased Risk of Depression

The study results show a strong correlation between dietary preferences and health. Sweet lovers had higher levels of inflammation, blood sugar, and blood lipids, leading to a higher risk of metabolic and mental health issues. In contrast, the health-conscious group, which consumed adequate dietary fiber, had lower risks of heart disease, chronic kidney disease, and stroke.

“If your favorite foods are cakes, candies, and sugary drinks, they could have a negative impact on your health. We found that sweet lovers had higher levels of inflammation and a 31% increased risk of depression, along with a higher likelihood of developing diabetes and cardiovascular diseases,” said Professor Nophar Geifman, senior author of the study from the University of Surrey. On the other hand, the health-conscious group showed a 22% reduction in depression risk.

In addition to this study, multiple other studies have found that excessive sugar consumption is harmful to mental health. A large longitudinal study published in Scientific Reports in 2017 tracked men with high sugar consumption over five years and found a 23% increase in the likelihood of developing depression and anxiety.

In February 2024, a study published in BMC Psychiatry analyzed data from nearly 20,000 adults in the U.S. National Health and Nutrition Examination Survey (NHANES). It found that the more sugar consumed, the greater the risk of depression. For every additional 100 grams of sugar (about 8 tablespoons or 1/2 cup) in daily intake, the risk of depression increased by 28%.

Why Does Eating Sweets Increase the Risk of Depression?

Eating sweets brings pleasure and satisfaction because sugar stimulates the brain to release neurotransmitters like dopamine and serotonin, which provide a brief sense of happiness. Dopamine, known as the "pleasure hormone," conveys feelings of positivity and enjoyment, while serotonin, the "happiness hormone," is linked to feelings of well-being.

However, sugar can only provide short-term happiness and may even lead to addiction, creating a vicious cycle of craving more sweets and sugar.

Long-term sweet consumption can lead to depression for several reasons, as explained by Dr. Ma Dayuan, director of Ma Dayuan Clinic:

1. Brain Inflammation Triggers Depression and Anxiety: Inflammation is a key mechanism through which diet affects mental health. Unhealthy diets may cause inflammatory responses, disrupting mitochondrial function, gut microbiota, and neuronal plasticity, thus increasing the risk of depression.

2. Blood Sugar Fluctuations Lead to Mood Instability: Eating large amounts of sweets causes blood sugar to spike, which triggers the release of insulin to lower blood sugar. When blood sugar drops below average, the body releases adrenaline to stabilize it. Since nerve cells are highly dependent on blood sugar, fluctuations can affect mood, concentration, thinking speed, and behavior.

3. Gut Health Is Closely Linked to Mood: Dopamine, serotonin, GABA, and other neurotransmitters related to mood regulation are primarily synthesized in the gut. Excessive sweet consumption can lead to unhealthy gut microbiota, affecting the production of these neurotransmitters. A deficiency in these hormones may result in poor appetite, concentration issues, memory problems, and emotional instability, potentially leading to depression.

Mediterranean Diet: Rich in Nutrients for Happiness, Anti-inflammatory, and Supports Neurotransmission

Diet affects our emotions, and rather than relying on sweets, it's better to try the Mediterranean diet to foster a happier eating habit.

Dr. Zhang Beizhen, director of the Child and Adolescent Psychiatry Department at the China Medical University Hospital, notes that the Mediterranean diet emphasizes vegetables, nuts, herbs, whole grains, seafood, and reducing the use of inflammatory fats by opting for olive oil. This diet helps reduce inflammatory responses and is rich in nutrients like tryptophan, B vitamins, vitamin D, Omega-3, calcium, magnesium, and selenium, which support the production and transport of brain neurotransmitters, helping regulate mood.

To adopt the Mediterranean diet, start by adjusting your protein sources: consume seafood daily or 3–5 times a week, poultry once a week, and limit pork or beef to once a month, while gradually increasing vegetable intake.