3 Ways Organic Wholefoods Reduce Depression

Organic wholefoods can help improve peoples mood. Organic Wholefoods are foods certified organic by the local governments regulating body – in Australia it is the ACO.  Wholefoods are food that has had minimal or no processing, chemicals and with no additives or preservatives.  Overall Healthy foods are the preferred option. There has been a large spike in disease from poor dietary habits. Wholefoods encourages a diet that is natural and not manufactured. Here we talk about 3 ways organic wholefoods reduce depression.

#1 Organic Wholefoods Have Lower GI Options

Simple sugars have a higher glycaemic index (G.I.) which ultimately means that it is absorbed into the blood stream causing a more rapid spike in blood sugars. Often this feels good for someone needing an emotional lift but then when insulin works in the body, blood sugars can be reduced, again causing a lowered mood. Naturally a person then eats such foods again to feel good. Large spikes  in blood sugar often causes the body to store the energy as fat in the body – causing obesity.

To stop this process organic whole foods provide lower G.I. sugars and foods that do not spike the blood sugar as much.

Here are some examples of the GI rating of various foods thanks to the Australian  Better Health Channel :- 

    low GI (less than 55) – soy products, beans, fruit, milk, pasta, grainy bread, porridge and lentils

    medium GI (55 to 70) – orange juice, honey, basmati rice and wholemeal bread

    high GI (greater than 70) – potatoes, white bread and short-grain rice.


organic wholefoods
Organic Wholefoods ( Oats )

Organic wholefoods encourages lower G.I. foods including sugars. Lower G.I. sugars produced by Wholefoods Melbourne include coconut sugar which has a GI of 35, – general white sugar has a G.I. of 65.

Breads can also have a high G.I. which is often eaten daily by most westerners. The diabetes levels in the United States has more than tripled in the past 34 years and in 2012 9.3% of the American population had diabetes – or 29.1 million people.(2)

Below is a trailer for ‘that sugar film’ talking about the detrimental effects of sugar and how it caused increased weight and reduced mood in this one person.

Refined Sugar Has a High GI of 65.

#2 Organic Wholefoods Encourages Good Fats 


A handful of small studies have suggested that omega-3 fatty acids can help smooth out the mood swings. according to WebMD.  Fat in the diet has been recommended to be avoided over the past 30 years by western governments as it has been thought that a diet high in fat increases the chances of heart attacks, obesity and general poor health.  The healthy dietary pyramid provided by the Australian Dietary Guidelines has always had fats at the top of pyramid. The pyramid has slightly changed in 2013 with the recommended number of serves to consume from the lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans food group has increased for all ages. Fish and some nuts and flax seeds and chia seeds  have excellent omega 3 fatty acids or good fats. Even grass fed beef, lamb and venison contain this . Oils such as coconut oil and olive oil have also been found to be beneficial to the body.  Another change to the  dietary guidelines also suggest that a daily allowance for unsaturated fats, oils and spreads be included for people over 2 years old.

Omega 3 is excellent because it can reduce heart disease and over all inflammation in the body. This can reduce the chances of depression in the future. Fish oil may also be beneficial to use in conjunction with medications to alleviate depression.

organic wholefoods
Walnuts are 10% Omega 3.


#3: Organic Wholefoods Can Reduce Obesity

A diet that has food that is not processed, full of refined sugars and simple carbohydrates improves the persons chance of not becoming obese. Obesity has many physical problems associated. And anyone who is physically ill often suffers from some lowered mood.

Obesity has been heavily linked to depression in studies. In an article from the University of Adelaide obesity can be linked to depression for a few reasons. This includes the social stigma of being overweight, a greater chance of that person economically challenged, a greater chance of having physical problems.

To make matters worse, the author , Dr Evan Atlantis form the University of Adelaide’s School Of Medicine also says that obesity can activate the Endocannabinoid System which is where appetite is activated to decrease depression. This can ultimately make matters worse. Feelings of guilt and low self worth are often associated. By not taking refined sugar in the first place with organic wholefoods , this cycle may be interrupted.

Grains have not been included in this discussion . The The standard serve size of grain (cereal) foods has generally halved which is interesting considering that some studies are suggesting that grains are a cause for increased obesity.

Can Gluten Free Recipes Help With Depression ?



Overall, organic whole foods encourages a healthy diet alternative that is low in GI simple carbohydrates and  gluten -free providing a greater chance of reduced obesity and improved mood.  A once forbidden diet of higher fat is also encouraged especially omega 3 fats which are good for brain health and better mood.

It is important to remember that these organic whole foods , although healthy and excellent quality, must be monitored for caloric intake like any diet.  Excessive calories can lead to an increase in weight and greater chance of depression no matter what type of food is eaten.

Eating organic wholefoods to reduce depression may be used in conjunction with other treatments such as counselling , lifestyle changes and medication depending on the severity of the depression. Consult your General practitioner to discuss this further to receive the appropriate referrals.

Further comments about the article

Have you noticed a change in mood depending on the type of food you eat ? Have you ever eaten refined sugar laden chocolate, not just a piece but the whole block?  What has been successful for you?

Please share your recommendations and comments below.


kris letcher

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