Whole Grains
June 2015 findings in the American Journal of Clinical Nutrition linked higher fiber intake with lower depression rates, while refined grains (think processed carbs, such as white bread) were associated with higher rates of depression.
Researchers think this has to do with blood sugar levels. When you eat refined grains, your blood sugar goes up and down a lot, which “can lower brain glucose and trigger hormones such as adrenaline and cortisol that can cause mood changes,” says study co-author James Gangwisch, PhD, psychiatry professor at Columbia University.
“Whole grains are high in fiber and slow digestion, and they’re a great source of complex carbohydrates needed for brain fuel,” Bhatia adds, noting that whole oats, buckwheat and quinoa are her top picks.
