Study About Carbohydrates and Depression

Today I want to share the results of a study that just came out in American Journal of Clinical Nutrition: 

Consumption of carbohydrates increases blood sugar levels to varying degrees, depending on the type of food ingested. The more highly refined the carbohydrate, the higher its score on the glycemic index (GI) scale. The GI scale, which goes from 0-100, measures the amount of sugar found in the blood after eating. Refined foods such as white bread, white rice, and soda trigger a hormonal response in the body to reduce blood sugar levels. This response may also cause or exacerbate mood changes, fatigue and other symptoms of depression. 

The investigators found that progressively higher dietary GI scores and consumption of added sugars and refined grains were associated with increased risk of new-onset depression in post-menopausal women. Greater consumption of dietary fiber, whole grains, vegetables and non-juice fruits was associated with decreased risk.

While the above information is mostly accurate and interesting (i.e. carbohydrates are mostly not human-friendly)  they started with the same ol’ same ol’ assumption that whole grains are better than processed grains.  Yes, lowering the glycemic index (or load which is dependant on serving size) is likely protective of brain and mood, but the information below needs to be factored in, too. 

1 cup of hard red winter wheat (whole) is 137 grams of carbs with a glycemic load of 68.  This is raw wheat.  I’n not sure, but cooked in water that might be two cups of whole wheat.  Halve those numbers and you get almost 70 grams of carbs with a glycemic load of 34—the glycemic load says 10 and below is a low load, over 20 is high.  Tell me how anyone can possibly think whole grains are good for blood sugar/insulin levels.  WHOLE GRAINS ARE NOT HEALTHY!!!!  They are nothing more than packages of high density glucose delivered with an unhealthy dose of anti-nutrients (lectins, phytic acid and gluten).  Whew, sorry if I was shouting.  This crappy information riles me!  If you want to avoid depression, keep the glycemic index and load of your carbs low.  But do not kid yourself that whole grains fit that bill.