Nutrition plays a crucial role in both physical and mental health. Modern lifestyles are characterized by high sugar and ultra-processed foods consumption , raising concerns about their impact on overall well-being. Research suggests that these foods may contribute to mental health disorders, such as depression and anxiety, through mechanisms involving inflammation, gut-brain axis disruption, and hormonal imbalances. However, discussions on this topic often lead to oversimplifications and exaggerations. Let’s examine what the research actually says.
The Impact of the consumption
Both sugar and trans fats, the two main dietary components found to impact mental health, exert their effects through various mechanisms.
Sugar disrupts glucose regulation, causing rapid energy spikes followed by crashes, which can lead to mood swings and addictive-like behaviors. Excessive intake also triggers immune responses, producing pro-inflammatory cytokines that increase systemic inflammation, which in turn affects serotonergic activity and negatively impacts mood. Additionally, high sugar intake reduces gut microbiota diversity, impairing neurotransmitter production and further influencing mental health.
Trans fats worsen inflammation by increasing C-reactive protein (CRP) and pro-inflammatory cytokine levels, raising the risk of depression. They also interfere with neurotransmission, replacing healthy fatty acids in neuronal membranes and reducing EPA and DHA (omega-3 fatty acids)—both essential for optimal brain function. As a result, trans fats not only heighten the risk of mental health disorders but also contribute to neurodegenerative diseases.
But...
While these claims are backed by research, several widespread misconceptions about processed foods lack scientific support. So, what isn’t true?
❌ "Sugar causes depression." No, it doesn’t. While excessive sugar intake may increase inflammation, which can raise the risk of depression, it does not directly cause it. Depression is a complex condition influenced by multiple factors, and diet alone is not a trigger.
❌ "All processed foods are unhealthy." Not true! The term "processed foods" is often misunderstood. Yogurt, frozen vegetables, and fortified cereals are also processed but can be nutrient-dense. Clearer definitions are essential when providing dietary guidance to avoid unnecessary fear around food.
❌ "Cutting out sugar eliminates depressive symptoms." Also false! Just as sugar alone does not cause depression, eliminating it will not cure the condition. Research does not support the claim that reducing sugar intake directly alleviates depressive symptoms. Mental health is multifactorial, and diet is only one part of the equation.
And who says that cutting out these foods entirely has no consequences? Strict food avoidance can lead to obsessive eating behaviors (orthorexia), anxiety, and guilt around food. Food, especially so-called "unhealthy" food, is also a key part of culture and social life. Completely eliminating certain foods may cause social isolation or discomfort in social settings where food is involved. But also physically ultra-processed foods contribute significantly to energy intake. Cutting them out entirely could result in low energy levels, hypoglycemia, and reduced cognitive performance.
Conclusion
The solution is not to eliminate sugar and processed foods altogether—this alone won’t solve the problem. Instead, the key is moderation. As the ancient Greeks wisely said, "Pan metron ariston"—everything in balance. The World Health Organization (WHO) recommends that sugar intake should ideally remain below 10% of total daily energy intake, which is around 35g per day. Trans fats should be minimized as much as possible, as they provide no health benefits.
We should consider that while sugar and trans fats contribute to inflammation, other foods rich in antioxidants—such as fruits, vegetables, and fatty fish—help counteract it. So, rather than focusing solely on eliminating harmful foods, we should also increase the intake of nutrient-dense, protective foods to support overall well-being.
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