Are the Snack Foods You’re Eating Making You Depressed?

When you’re feeling depressed or even if you’re just a little unhappy, do you reach for something to eat to lift your mood? You’re not alone; this type of emotional eating is all too common. It’s estimated that 75 percent of overeating is triggered by emotions.

If you’re looking for food for comfort, which foods do you choose? I’m guessing it’s not celery or Brussels sprouts. For most emotional eating, veggies won’t do the trick. Instead, you’ll choose sweet treats like ice cream, cookies, and candy or salty snacks like chips or Cheetos. A new study suggests that, paradoxically, the foods we eat to feel better may have the opposite effect. Researchers at Harvard and Brigham and Women’s Hospital in Boston were interested in the effects on mood of ultra-processed foods such as sweet and savory snacks as well as processed meats, beverages, artificial sweeteners, and other energy-dense, highly palatable, and ready-to-eat items.

The researchers gave a validated food frequency questionnaire every four years to 31,000 women aged 42 to 62. The women who reported high ultra-processed food consumption had a greater BMI, higher rates of smoking, and more comorbidities like diabetes and hypertension. The researchers also noted an increased risk of depression associated with ultra-processed food consumption. The link was greatest for artificially sweetened foods and beverages.

Among the 31,000 participants, they found 4,840 cases of depression. Over the 14 years of the study, the women who reduced their ultra-processed food intake by at least three servings per day had a lower risk of depression.

A causal link between depression and the consumption of ultra-processed food isn’t known, but the researchers speculate that artificial sweeteners affect the communication between cells in the brain and nervous system (purinergic transmission), which may be involved with depression.

What are the practical implications if you’ve been using ultra-processed foods to lift your mood? You could try to switch to healthier snacks (e.g., nuts, carrots). The sounds and sensations of crunching on the snack might substitute for the sweet taste of the ultra-processed food. Or, instead of eating, you could find an enjoyable activity to improve your frame of mind. You could listen to upbeat music or watch a comedy video. But the best alternative is just to get active.

One recent meta-analysis of 214 studies concluded that either walking, jogging, yoga, or strength training is “an effective treatment for depression.” It’s easier to reach for an ultra-processed snack when you’re feeling down, but that might leave you feeling worse. Instead, make yourself get up and do something physical; you’ll feel much better!