A Whole Plant Based Diet Can Be Used To Improve Mood
A 2014 meta-analysis showed a diet high in plant foods and no meat products significantly reduced the risk of depression. The randomized control trial in the meta-analysis showed the removal of meat, fish, poultry, and eggs improved several mood scores in only 2 weeks.
What Could Be The Reason For Such A Positive Swing In Mood?
1. Vegetarian diets supplied more antioxidants.[1]
2. A single natural carbohydrate meal rich in plant foods reduced anger, fatigue, depression, tension, sadness, confusion, and improved alertness and calmness.[2]
3. People on a low-fat, low-protein, high carbohydrate diet had a remarkably better mood and psychological well-being during a 1 year study, compared to people who ate diets high in animal fat and animal protein.[3]
4. The consumption of the inflammatory omega-6 arachidonic acid present in animal foods, but largely present in chicken and eggs had been reduced to zero for people on vegetarian and vegan diets. Large amounts of arachidonic acid can adversely impact mental health by causing brain inflammation.[4] High levels of arachidonic acid in the body has been associated with greater suicide risk and major depression.
A twenty-two week trial[5] by a major insurance company confirmed a whole food plant-based diet significantly improved the mood of over-weight and diabetic employees. The experimental group received weekly instruction on maintaining a low-fat vegan diet with no portion size restrictions or calorie counting, and the control group received no instructions.
The group consuming the whole food plant-based diet reported greater diet satisfaction, better sleep, improved energy, increased positive mental health, vitality, and social functioning.
A large randomized trial[6] involving 10 corporations across the United States also determined that a low-fat vegan diet significantly reduced depression, anxiety, and fatigue, and improved emotional well-being and daily functioning.
[1] Y T Szeto, T C Kwok, I F Benzie. Effects of a long-term vegetarian diet on biomarkers of antioxidant status and cardiovascular disease risk. Nutrition. 2004 Oct;20(10):863-6.
[2] J J Wurtman, A Brzezinski, R J Wurtman, B Laferrere. Effect of nutrient intake on premenstrual depression. Am J Obstet Gynecol. 1989 Nov;161(5):1228-34.
[3] G D Brinkworth, J D BUchley, M Noakes, P M Clifton, C J Wilson. Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function. Arch Intern Med. 2009 Nov 9;169(20):1873-80.
[4] B L Beezhold, C S Johnston. Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial. Nutr J. 2012 Feb 14;11:9.
[5] H I Katcher, H R Ferdowsian, V J Hoover, J L Cohen, N D Barnard. A worksite vegan nutrition program is well-accepted and improves health-related quality of life and work productivity. Ann Nutr Metab. 2010;56(4):245-52. doi: 10.1159/000288281. Epub 2010 Apr 14.
[6] U Agarwal, S Mishra, J Xu, S Levin, J Gonzales, N D Barnard. A multicenter randomized controlled trial of a nutrition intervention program in a multiethnic adult population in the corporate setting reduces depression and anxiety and improves quality of life: the GEICO study. Am J Health Promot. 2015 Mar-Apr;29(4):245-54.
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