The war with Iran caught us by surprise and created a lot of stress and anxiety. One of the most common reactions to such stressful situations is emotional eating. This refers to eating not out of hunger but due to negative feelings of stress, anxiety, depression, and helplessness. The tendency to seek “comfort food,” especially sweet foods rich in simple carbohydrates and sugar, is well known. But the question arises – does this kind of eating actually soothe the body, or might it worsen the feeling of depression?
Stress and Sugar Consumption
In times of stress, anxiety, and depression, we look for food that can help us relax. Food that lowers stress hormone levels and provides a sense of control and emotional relief. Eating sweet food during stressful or anxious times gives us temporary pleasure and calm, mainly due to the rapid rise in blood sugar and the release of hormones like serotonin, which are linked to feelings of happiness and calm.
In addition, sugar consumption activates the brain's "reward system" and causes the release of dopamine, a neurotransmitter associated with feelings of pleasure. However, this effect is temporary and may lead to a vicious cycle of increased sugar consumption and health problems.
The pleasant effect of eating sugar is usually short-lived. Afterwards, blood sugar levels may drop, which can lead to fatigue, irritability, and a craving for more sweets. In other words, it’s a vicious cycle in which high sugar intake can lead to dependence, weight gain, health issues, and difficulty controlling sweet cravings. This situation may also be accompanied by feelings of frustration and guilt, which worsen the negative emotions after eating.
Studies on the Link Between Sugar and Depression
Over the years, studies have attempted to examine the link between eating sweets/sugar and depression and anxiety. One of the main questions researchers asked was whether eating sweets during these times helps reduce stress or actually increases negative emotions.
A systematic literature review, published in October 2024 in the scientific journal Frontiers in Nutrition, examined the question: Is there a connection between sugar consumption and the risk of developing depression and anxiety?
The study's findings showed that high sugar consumption was significantly associated with a higher risk of developing depression. Specifically, people with high sugar intake were at a 21% greater risk of developing depression compared to people with low sugar intake.
There was also a link found between sugar consumption and the risk of anxiety, although it was not statistically significant. The researchers noted that among women, the link between sugar consumption and depression risk was stronger than among men.
How Does Sugar Increase Depression Risk?
A diet high in sugar causes sharp fluctuations in blood sugar levels, leading to mood swings and feelings of stress or low energy. These rapid fluctuations activate the body's stress response system and increase the secretion of cortisol, a hormone that affects mood stability.
In addition, prolonged sugar consumption may also trigger systemic inflammatory responses. Studies have shown a strong link between increased inflammatory markers such as IL-6 and TNF-alpha and the development of depression.
Moreover, a high-sugar diet changes the composition of gut microbiota, reducing beneficial bacteria and increasing harmful bacteria in the gut flora. Studies over the years have shown that an imbalance in the microbiome may affect brain function and mood regulation through the release of inflammatory agents and metabolic compounds.
This field of medicine is called psychobiotics and is currently in very advanced stages of research.
How Much Sugar Increases the Risk of Depression?
Based on the systematic review published in 2024, the researchers noted that consuming more than 141 grams of sugar per day significantly increased the risk of depression.
How many teaspoons of sugar is that? This amount is equivalent to 35 teaspoons of sugar (each teaspoon contains about 4 grams of sugar).
How Many Teaspoons of Sugar Are Recommended per Day?
According to the World Health Organization (WHO), the maximum recommended daily sugar intake is:
• Men: Up to 9 teaspoons of sugar per day
• Women: Up to 6 teaspoons of sugar per day
• Children: Up to 6 teaspoons of sugar per day
If the number 35 teaspoons of sugar sounds high and exaggerated to you, take note: according to a survey by the Israeli Ministry of Health published in 2017, the average sugar intake among teenagers in Israel was 34 teaspoons per day.
Yes, this is a dangerously high amount that may also harm mental health. It’s important to note that these recommendations refer to added sugar – meaning white sugar added to foods, not the natural sugars found in foods (such as fruit sugars).
How to Cope With Stress Without Sugar?
What can we do during times of stress to ease our feelings without turning to sweets? Here are some helpful strategies:
• Physical Activity: Physical activity releases natural hormones in the body called endorphins, which promote a sense of calm and reduce stress. You don’t have to do intense workouts to enjoy the benefits – even a walk outside, home workouts with weights or resistance bands, yoga, pilates, or other low-to-moderate intensity activities can improve your mood. Of course, intense workouts can also boost endorphin release, relieve muscle tension, and provide a pleasant sense of relaxation afterwards. Even if you can’t go out for long workouts, find time during the day to be active and move your body. This is especially important these days – not just for burning calories or improving fitness, but as a crucial part of maintaining mental health and internal resilience.
• Meditation and Deep Breathing Techniques: These methods help calm the nervous system and reduce stress levels. It’s recommended to practice them 1–2 times daily, regardless of stress triggers (sirens, news, etc.).
• Good Sleep: Adequate sleep helps regulate stress-related hormones and reduces feelings of pressure. Especially these days, when our sleep is often disrupted by sirens, it’s important to go to bed earlier and, if possible, take a nap during the day if nighttime sleep was interrupted.
• Balanced Diet: Don’t give up on healthy eating habits during times of war. A diet rich in fruits, vegetables, whole grains, and proteins supports both physical and mental health and helps manage stress. Especially now, make an effort to cook more at home, cut up a fresh salad, and ensure you have fresh fruit in the fridge to reach for when craving something sweet but wanting to make a healthy choice.
• Social Support: Sharing your feelings with others can greatly help relieve stress and calm anxiety. It’s important to talk, write, and share what you’re experiencing. Sometimes you’ll get useful tips from others about how they’re coping – which might help you too. Talk to family, friends, coworkers, or even share with strangers on social media.
You might be pleasantly surprised at how helpful it can be for you.
A prayer for calm and peaceful days ahead.
Yael Dror, Clinical Dietitian and Physiologist, Head of the Nutrition Department at Medix Medical Center – Haifa
Contributors to this article: Ayala Holzman, Thea Baransa, Habib Zouari, 4th-year students in the Department of Physical Therapy, University of Haifa