Previous posts have discussed nutrition strategies for depression. This study looked at breakfast consumption and subsequent performance on memory afterwards (1).
Who was studied? (1)
100 healthy college students
What was the intervention? (1)
A toasted sandwich of about 400 calories with high saturated fat and high sugar, did worse than a similar calorie toasted sandwich with lower saturated fat and low sugar; similar carbohydrate and high protein, about 30 grams vs 10grams).
What were the results? (1)
Just 4 days of a breakfast of high saturated fats and high sugars led to worse performance on memory tests taken after breakfast when compared to as higher protein, moderate carb, lower sugars and lower saturated fat breakfast.
The effect size of this change was significantly associated with the change in blood glucose across the experimental meals.
What does this mean for college students?
- This study replicated what was initially seen in animal models, but this is just 1 small study and further study is needed.
- According to this study, college students may remember their class material better if they consumed a breakfast that was high protein, moderate carbohydrate and lower in added sugars, lower in saturated fats.
- More practically, it may be a good idea to become mindful of your mental performance after you eat various types of meals.
- An optimized and personalized approach to nutrition can help with both physical and mental health (see resources below like nutrition coaching).
Any other resources to improve nutrition?
- Food choices to improve depression
- Nutrition coaching with The OSU Student Wellness Center
- Buckeye Food Alliance
- Nutritionist at The OSU Wilce Wilce Student Health center
- Nutritionist at The OSU Wexner medical center
- Nutrition books
- Take a nutrition class
- Take a look at the Dietary Guidelines for Americans.
- Harvard’s page on nutritional psychiatry.
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By Ryan S Patel DO, FAPA ,OSU CCS Psychiatrist
Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.
Reference:
- Attuquayefio T, Stevenson RJ, Oaten MJ, Francis HM. A four-day Western-style dietary intervention causes reductions in hippocampal-dependent learning and memory and interoceptive sensitivity. PLoS One. 2017 Feb 23;12(2):e0172645. doi: 10.1371/journal.pone.0172645. PMID: 28231304; PMCID: PMC5322971.