Food is an important part of our daily lives. It gives us sustenance and energy, opens us up to gastronomical experiences, and can bring people together. Even though it has a role in our everyday routine, sometimes we are unaware of how much the foods we consume can affect our bodies and minds. This idea is related to the emerging field of nutritional psychology, which aims to understand the relationship between what we eat and mental wellness. Do the foods we eat affect our moods and our mental health?

A study done in 2017 in Australia yielded interesting results. A group of 67 people, all clinically depressed and taking medication, were split into two groups. One had meetings with a dietician who guided them to follow a Mediterranean diet (which consists of more fruits and vegetables, unprocessed grains, fish and seafood and modest amounts of lean meats and dairy) and the other group would meet with a research assistant who would provide social support but they continued their current diet trends. Before the study, both groups had the same diet (Western), which consisted of more sugary and processed foods, with minimum quantities of fruits and vegetables. Important to note is that the participants continued to take their medication as was prescribed by their doctor. The study lasted for 12 weeks, and by the end both groups had better depression scores, but those who followed the Mediterranean diet had improved more than the control group.

Several studies have also shown the benefits of a more traditional diet like the Mediterranean and Japanese diets. For example, in one study, the risk of depression was up to 35% lower in people who followed a Mediterranean diet versus a Western diet. Subsequently, The New York Times reported that other research showed that those who ate more nutrient-dense foods reported lower depression and higher happiness.

While glucose is our body’s default energy source, having too much of it is known to be detrimental to the health of both the body and brain. Evidence suggests that high-sugar diets are more likely to lead to low mood in people both with and without depression. Research has shown that following a low carb diet, even partially, can help reduce symptoms of depression, schizophrenia, and even eating disorders (all monitored closely by medical professionals).

Does all of this mean that we should completely stop eating our favourite sweets or junk food? No–what is important is eating those things in moderation and trying to incorporate healthy foods in our everyday diet.

If you have any questions concerning your dietary habits or your health, do not hesitate to reach out to your health care provider.

Quick Tips!

What are small things you can implement in your day to day life?

• Eat at regular intervals
• Stay hydrated (with water)
• Add more fruits and veggies to your meals
• Replace processed foods with fresh ingredients

 

–Gabrielle Lesage
From Share&Care Summer 2026
Visit amiquebec.org/sources for references