Blame that carb-rich diet for your mood swings

There are days when you can easily pinpoint what’s ruining your mood. But then, there are days when you feel irritated, miserable, or annoyed without even knowing why.
If you’re a woman and have your period around the corner, you might often blame it on your cycle and move on. However, the food you eat can sometimes be responsible for your mood swings too, and you might not even realise it.
We all know that eating the right food is important. But it’s not just about the physical benefits; your diet can affect your mood as well.
Now, you might be thinking that indulging in your favourite ice cream can never ruin your mood. But, while that might give your mood a temporary boost, scientifically speaking, excessive carbohydrate or carb consumption can sometimes cause those unexpected mood swings.
The food you consume is measured in calories. Calories are different from carbs or carbohydrates. Dr Aparna Santhanam, a certified transformational coach and dermatologist, explains that carbs are one of the three main macronutrients (along with proteins and fats) that provide energy for the body.
Carbs are found in foods such as grains, fruits, vegetables, and dairy products, and they are categorised into three types:
Simple carbohydrates
Found in sugars and refined foods like candy, soft drinks, and pastries. Simple carbs are quickly digested and can cause spikes in blood sugar.

Simple sugars in candies are quickly digested and absorbed by the body, causing a rapid spike in blood sugar. Photo: Unsplash

Complex carbohydrates
It is found in whole grains, legumes, and starchy vegetables. Complex carbs take longer to digest and provide a more sustained release of energy.
Fibre
Fibre is a type of carbohydrate that the body can’t fully digest. It helps regulate the digestive system, keeps you feeling full, and supports healthy blood sugar levels. Fibre is found in fruits, vegetables, whole grains, and legumes.
Out of all three, our body uses simple carbs for energy because they break down quickly, explains Parmeet Kaur, head and chief nutritionist and dietician at Marengo Asia Hospitals, Gurugram.

Consuming a lot of refined carbohydrates can harm your gut. Photo: Unsplash

Natural sources of simple carbs are fruits, milk, and dairy products. Additionally, processed and refined sugars like syrups, soft drinks, candies, and table sugar also contain them. These simple carbs are partly responsible for your mood swings.
Edwina Raj, head of clinical nutrition & dietetics at Aster CMI Hospital, Bangalore, says, “A diet rich in simple carbs and refined grains is high in glycaemic index, which spikes your blood glucose instantly and is equally responsible for dropping the glucose levels that cut off the supply of fuel to your brain. As a result, you feel drowsy, and cognitively, there is a poor mood response, according to research.”
The scientific term for this is ‘sugar crash’.
Dr Durga G Rao, co-founder and medical director of Oasis Fertility and a nutrition expert, agrees. She says, “Mood swings may be exacerbated by a diet rich in carbohydrates,” and lists some reasons for it. Have a look:
Blood sugar levels
Carbohydrates impact blood sugar levels. Consuming large amounts of carbohydrates, particularly refined carbohydrates like sweets and white bread, can cause your blood sugar to rise and then fall.
Insulin response
A diet heavy in carbs, especially simple sugars, might cause an excess production of insulin. This can lead to rapid fluctuations in blood sugar levels, which may affect mood stability.
Neurotransmitter regulation
Serotonin, the chemical that helps regulate your mood, is produced when you eat carbohydrates. Carbohydrates increase tryptophan, which helps in making serotonin.

A diet heavy in carbs might cause an excess production of insulin, which may affect mood stability. Photo: Unsplash

However, eating too many carbs can throw this balance off and negatively affect your mood.
Nutrient imbalance
Dr Rao says that a diet high in carbohydrates may lack other vital nutrients, such as proteins, fats, vitamins, and minerals, which are critical for maintaining mental stability and well-being.
Gut health
Consuming a lot of refined carbohydrates can harm your gut. An imbalance in gut microbes can affect mood and emotional well-being because the gut produces a significant amount of serotonin.
Dr Rao highlights that women with PCOS, in particular, should be mindful of their carb consumption, as they need to understand how small changes in their diet can impact not just their medical condition but also their psychological well-being.
Edwina says that for a good mood, you should focus on foods that stabilise blood sugar and provide essential nutrients for brain health. For instance, you can eat:
Complex carbs
Whole grains (like brown rice, oats, quinoa) and legumes help maintain stable blood sugar levels.
Omega-3 fatty acids
Found in fatty fish (like salmon), flaxseeds, and walnuts, they support brain health and can help with depression.

Dark chocolate is high in flavonoids that have been connected to higher serotonin levels. Photo: Unsplash

Leafy greens
Rich in folate, which is linked to a lower risk of depression.
Berries
High in antioxidants, which protect the brain from oxidative stress.
Probiotic-rich foods
Yoghurt, kefir (fermented milk), and fermented foods (like kimchi and sauerkraut) support gut health, which is closely linked to better mental health (as we told you).
Nuts and seeds
Provide healthy fats and magnesium, which are important for brain function.
“Dark cocoa powder, dark chocolate, which is high in flavonoids, has been connected to higher serotonin levels, which may help reduce depressive symptoms,” Parmeet adds.
So, the next time you want to cry for no reason or scream at someone for ‘breathing loudly’, or if you’re experiencing mood swings and can’t figure out why, have a look at your diet–those excess carbs might just be the culprit.