Researchers studied 192 high school students in Turkey to see if the type of carbohydrates they ate affected their mood and anxiety levels. They found that teens who ate higher-quality carbohydrates—like whole grains and foods with more fiber—had lower depression and anxiety scores than those who ate lower-quality carbs like refined sugars and white bread. The study also showed that many teens weren’t getting enough fiber and important vitamins and minerals. These findings suggest that what kind of carbs you choose to eat might be just as important as how much you eat when it comes to mental health.

The Quick Take

  • What they studied: Whether eating better-quality carbohydrates (like whole grains and high-fiber foods) is connected to lower levels of depression and anxiety in teenagers
  • Who participated: 192 second-year high school students (around age 16-17) from Bolu, Turkey, both male and female
  • Key finding: Teens who ate higher-quality carbohydrates had noticeably lower depression and anxiety scores compared to those eating lower-quality carbs. The difference was statistically significant, meaning it’s unlikely to be due to chance.
  • What it means for you: Choosing whole grain bread, brown rice, and high-fiber foods instead of white bread, sugary snacks, and processed carbs may help improve your mood and reduce anxiety. However, this study shows a connection, not proof that changing your diet will definitely help—more research is needed to confirm this.

The Research Details

This was a cross-sectional study, which means researchers collected information from all participants at one point in time rather than following them over months or years. The 192 high school students reported everything they ate over a 24-hour period, and researchers used a computer system to analyze the nutritional content of their diets. They created a scoring system to rate carbohydrate quality based on four factors: how quickly the carbs raise blood sugar (glycemic index), how much fiber was in the diet, what percentage of grains were whole grains versus refined grains, and how many solid carbs versus liquid carbs they consumed. Scores ranged from 4 to 20 points, with higher scores meaning better-quality carbohydrates. The students also completed two standard questionnaires—the Beck Depression Inventory and Beck Anxiety Inventory—which are widely used tools to measure how depressed or anxious someone feels.

This research approach is important because it looks at real eating patterns and real mental health in actual teenagers, not in a lab setting. By measuring carbohydrate quality in a detailed way (rather than just counting carbs), the researchers could see whether the type of carbs matters for mood. The timing is also relevant since adolescence is a critical period for both developing eating habits and experiencing mental health challenges.

This study has some strengths: it used established, validated questionnaires for measuring depression and anxiety, and it looked at detailed dietary information. However, there are limitations to consider: it’s a snapshot in time rather than following students over time, so we can’t be sure if better carbs cause better mood or if people with better moods naturally eat better carbs. The study only included students from one city in Turkey, so results may not apply to all teenagers everywhere. The study also relied on students remembering what they ate in the past 24 hours, which can be inaccurate.

What the Results Show

The main finding was clear: as carbohydrate quality increased, both depression and anxiety levels decreased significantly. This relationship held true even when researchers accounted for other factors. Teenagers in the highest group for carbohydrate quality had noticeably lower depression and anxiety scores compared to those in the lowest group. The connection was statistically significant, meaning there’s less than a 5% chance this happened by random luck. The study also found that teens with irregular eating patterns (skipping meals or eating at odd times) were at higher risk for depression and anxiety, suggesting that consistency matters too.

The researchers also discovered important nutritional gaps in the teenagers’ diets. Most teens weren’t eating enough fiber, vitamin E, vitamin C, riboflavin (a B vitamin), pyridoxine (another B vitamin), folate, potassium, calcium, magnesium, iron, and zinc. Interestingly, male students were actually getting too much sodium, phosphorus, and vitamin A. These nutritional deficiencies could contribute to both physical health problems and mental health issues like depression and anxiety.

This research adds to growing evidence that what we eat affects our mental health, not just our physical health. Previous studies have suggested links between diet quality and depression, but this study specifically focuses on carbohydrate quality in teenagers, which is a group that hasn’t been studied as much. The findings align with other research showing that whole grains and fiber-rich foods support brain health, while refined carbs and sugary foods may increase inflammation and mood problems.

The biggest limitation is that this study shows a connection between carb quality and mood, but doesn’t prove that eating better carbs causes better mood. It’s possible that teenagers who feel better naturally make healthier food choices, or that other factors (like exercise, sleep, or social support) explain both the diet and mood differences. The study only included teenagers from one location in Turkey, so we don’t know if these results apply to teens in other countries or cultures with different typical diets. The study also relied on students remembering what they ate, which is often inaccurate. Finally, the study didn’t measure other important factors like physical activity, sleep quality, or stress levels that could affect both diet and mood.

The Bottom Line

Based on this research, teenagers should aim to eat more whole grains, high-fiber foods, and less refined carbohydrates and sugary foods. Eat regular meals at consistent times rather than skipping meals. Make sure to get enough fruits, vegetables, and whole grains to improve both carbohydrate quality and micronutrient intake. However, these recommendations come with moderate confidence because this is one study showing a connection, not proof of cause-and-effect. If you’re struggling with depression or anxiety, talk to a doctor or counselor—diet changes alone may not be enough, and professional help is important.

These findings are most relevant to teenagers and their parents or guardians who are interested in supporting mental health through nutrition. Teens experiencing depression or anxiety should especially consider dietary changes as one part of a broader approach to mental health (which should include professional help if needed). Nutritionists and school health programs may find this useful for developing recommendations. However, this study doesn’t apply to people with eating disorders, as dietary changes need to be carefully managed with professional guidance in those cases.

Don’t expect immediate changes. Nutrition affects mood gradually, usually over weeks to months. Some people might notice improvements in energy and mood within 2-4 weeks of consistently eating better-quality carbs, while for others it may take 8-12 weeks. Consistency matters more than perfection—making steady improvements to your diet is more important than trying to be perfect overnight.

Want to Apply This Research?

  • Track your carbohydrate quality score daily by logging: (1) servings of whole grains vs. refined grains, (2) grams of fiber consumed, (3) meal timing and regularity. Create a simple score: 1 point for each whole grain serving, 1 point for every 5g of fiber, and 1 point for eating meals at consistent times. Aim for a daily score of 8-10 points.
  • Set a specific goal like ‘Replace white bread with whole wheat bread at lunch’ or ‘Add one high-fiber snack (like berries or nuts) to my afternoon routine.’ Use the app to set reminders for regular meal times and to log what you eat. Track your mood daily using a simple 1-10 scale and look for patterns between your carb quality score and mood over 4-6 weeks.
  • Weekly review: Check your average carb quality score and average mood rating. Monthly check-in: Assess whether you’re seeing improvements in energy, focus, or mood. If you notice positive changes, keep the habits going. If not, try adjusting your approach or talk to a healthcare provider. Use the app’s trend feature to visualize the connection between your diet quality and mood over time.

This research shows a connection between carbohydrate quality and mood in teenagers, but does not prove that changing your diet will treat depression or anxiety. If you or someone you know is experiencing depression, anxiety, or other mental health concerns, please talk to a doctor, school counselor, or mental health professional. Diet changes should be part of a comprehensive approach to mental health that may include therapy, medication, exercise, and other treatments as recommended by healthcare providers. This information is for educational purposes and should not replace professional medical or mental health advice.