Ever lost your appetite for the entrée that is yet to be served after knocking back a sugary drink or chowing down on the starchy bread? That’s because when you consume carbohydrates, insulin is released and it stimulates a type of amino acids called tryptophan to travel from the bloodstream into your brain. Tryptophan is the precursor of the neurotransmitter called serotonin which has been dubbed as the “mood stabilizer” and “appetite suppressant”. With that being said, it’s not the sweet or snatchy appetizer that makes you feel stuffed but the serotonin that tricks your brain into thinking that you’ve eaten enough. Sometimes it’s not because you’re genetically susceptible to gaining weight or you have a sedentary lifestyle, but because you have a poor diet associated with a bad mood and low serotonin level. You can improve your eating habits by understanding the carbohydrate-serotonin effect on your appetite and the power of serotonin to control your calorie intake.
Serotonin and Weight Gain
Some people cope with depression and stress by indulging in sweet foods that are loaded with carbs because it enhances the brain serotonin level and restores your good mood and energy, but the downside is excessive consumption of carbohydrates can lead to weight gain and even obesity. Serotonin depletion is a type of hormonal imbalance that can lead to sleeping difficulty, depression, chronic fatigue and binge eating associated with weight gain. Some people with clinical depression might need prescription medications to alter their brain serotonin levels. However, the best way to avoid weight gain and obesity are to increase your vegetable and fruit intake as well as your protein and nutrient-dense superfoods.
Serotonin and Diet
Not all foods with tryptophan are good for boosting serotonin. Although tryptophan can be found in all proteins, there are many other amino acids in the protein that compete with tryptophan to get into the brain. Eating carbs that are sweet or starchy is the easiest way to increase serotonin but in order to prevent weight gain, you’ll have to avoid fats and eat carbs three hours after a meal that contains protein. Also, steer clear of the snacks that contain more than 3 grams of fat.
Foods with tryptophan:
- Cheese
- Nuts & Seeds
- Pineapples
- Tofu & Soy
- Salmon
- Eggs
- Chocolate
- Pumpkin
- Turkey
Other Sources of Serotonin
Absorbing certain nutrients in the diet is the most natural and healthy way to replenish serotonin, it is also encouraged to take supplements to convert tryptophan into niacin, which facilitates the production of serotonin. 5-HTP is a herbal supplement and considered as an amino acid that has been used by herbalists to treat ADD, depression and anxiety. Vitamins and minerals like vitamin C, vitamin B6 (pyridoxine), vitamin B9 (folic acid), and magnesium are also essential in making serotonin. These natural supplements have been shown to produce dopamine, increase attention span, and energy level. As always consult with your physician prior to beginning any new diet and supplement regimen.