There are days when you can easily identify what is causing your mood to go bad. But then, there are days when you feel irritated, sad, or upset without knowing the reason.

If you are a woman and your period is about to arrive, you can often blame it on your menstrual cycle and move on. However, the food you eat can also sometimes be responsible for your mood swings, and you may not even realize it.

Food and mood? They are interconnected

We all know that eating the right foods is important. But it’s not just about physical benefits; your diet can also affect your mood.

Now, you might be thinking that eating your favourite ice cream can never spoil your mood. But, while it may give your mood a temporary boost, scientifically speaking, excessive carbohydrate or carb intake can sometimes lead to unexpected mood swings.

What exactly is a carb?

The food you eat is measured in calories. Calories are different from carbs or carbohydrates. Certified transformational coach and dermatologist Dr Aparna Santhanam explains that carbs are one of the three main macronutrients (along with protein and fat) that provide energy to the body.

Carbohydrates are found in foods such as grains, fruits, vegetables and dairy products and are classified into three types:

Simple Carbohydrates

Sugar is found in refined foods such as candy, soft drinks and pastries. Simple carbohydrates are digested quickly and can cause a spike in blood sugar.

Complex carbohydrates

It is found in whole grains, legumes, and starchy vegetables. Complex carbohydrates take longer to digest and provide a more sustained release of energy.

Fiber

Fiber is a type of carbohydrate that the body cannot fully digest. It helps regulate the digestive system, makes you feel full and maintains healthy blood sugar levels. Fiber is found in fruits, vegetables, whole grains and legumes.

Parmeet Kaur, Head and Chief Nutritionist and Dietician, Marengo Asia Hospitals, Gurugram, explains that out of these three, our body uses simple carbohydrates for energy because they break down quickly.

Natural sources of simple carbohydrates are fruits, milk and dairy products. Additionally, processed and refined sugars such as syrups, soft drinks, candy and table sugar also contain them. These simple carbohydrates are partly responsible for your mood swings.

Then how?

Edwina Raj, Head of Clinical Nutrition and Dietetics at Aster CMI Hospital, Bangalore, says, “Diets rich in simple carbohydrates and refined grains are high on the glycemic index, which spikes your blood sugar immediately and is equally responsible for lowering glucose levels, which cuts off the fuel supply to your brain. As a result, you feel sleepy and cognitively, have a poor mood response, according to research.”

The scientific term for this is ‘sugar crash’.

Dr Durga G Rao, nutritionist and co-founder and medical director of Oasis Fertility, agrees. “A diet rich in carbohydrates can lead to mood swings,” she says, and gives some reasons for the same. Take a look:

blood sugar levels

Carbohydrates affect blood sugar levels. Consuming large amounts of carbohydrates, especially refined carbohydrates like sweets and white bread, can cause your blood sugar levels to rise and then fall.

insulin response

A diet rich in carbohydrates, especially simple sugars, can cause excessive production of insulin. This can lead to rapid fluctuations in blood sugar levels, which can affect mood stability.

Neurotransmitter Regulation

Serotonin, the chemical that helps regulate your mood, is made by eating carbohydrates. Carbohydrates increase tryptophan, which helps make serotonin.

However, eating too many carbohydrates can upset this balance and negatively impact your mood.

nutrient imbalance

Dr Rao says a diet rich in carbohydrates can lack other vital nutrients, such as proteins, fats, vitamins and minerals, which are important for maintaining mental stability and health.

Gut health

Consuming too many refined carbohydrates can harm your gut. An imbalance in the gut microbiome can affect mood and emotional health because a significant amount of serotonin is produced in the gut.

Dr. Rao emphasised that women with PCOS in particular must be mindful of their carbohydrate intake, as they need to understand that small changes in their diet can impact not just their medical condition but also their psychological health.

What to eat for a good mood?

Edwina says that for a good mood you should focus on foods that keep blood sugar stable and provide the nutrients necessary for brain health. For example, you can eat:

Complex carbohydrates

Whole grains (such as brown rice, oats, quinoa) and legumes help keep blood sugar levels stable.

Omega-3 Fatty Acids

Found in fatty fish (like salmon), flax seeds, and walnuts, these compounds promote brain health and help combat depression.

leafy greens

It is rich in folate, which is linked to a lower risk of depression.

Jamun

It contains high amounts of antioxidants, which protect the brain from oxidative stress.

Probiotic-rich foods

Yogurt, kefir (fermented milk), and fermented foods (like kimchi and sauerkraut) support gut health, which is closely linked to better mental health ( ).As we told you,

nuts and seeds

Provide healthy fats and magnesium, which are important for brain function.

“Dark cocoa powder, dark chocolate, which is high in flavonoids, has been linked to higher levels of serotonin, which may help reduce depressive symptoms,” says Parmeet.

So, the next time you feel like crying for no reason or yell at someone for ‘breathing loudly’, or if you are experiencing mood swings and can’t figure out why, take a look at your diet – excess carbohydrates might be the culprit.