Chocolate Pudding -with a Healthy Twist
Does what you eat influence how you feel?
If yes, you’re in sync with three-quarters of respondents to a Food and Health Survey (1) who said that food and beverage choices impact their mental or emotional well-being. Over half of respondents (61%) noted the opposite – their mood influences their food and beverage choices.
I agree with both. I often hear people say they make better food choices when feeling on top of the world and reach for less healthy foods when feeling lousy.
Stress impacts mood and eating, too. In the same survey, six in 10 people reported being “somewhat” or “very” stressed; and half of those with stress said it led them to make less healthy food choices.
While not all “comfort food” is unhealthy, many people turn to highly palatable foods rich in sugars and saturated fat for comfort (2).
Research suggests a biological reason (2). The autonomic nervous system has two branches, the parasympathetic (rest and digest) mode and the sympathetic (fight of flight) mode. Stress triggers the fight or flight response, a cascade of chemical messengers starting with adrenaline and ending with cortisol, often called “the stress hormone.” The stress response* ramps up the cardiovascular, endocrine, nervous, and immune systems to confront or flee from a threat.
Eating sugary, fatty foods (high in saturated fat) tamps down the stress-response network and the release of cortisol. It provides the body with energy to deal with the stressor without triggering the breakdown of the body’s stored energy. It may be soothing in the short term, but over time it can be deleterious to health.
Cortisol has many essential functions in the body and stress can be a good thing, helping us to meet a deadline or get over the finish line. But too much has consequences.
Chronic stress, such as navigating a long-term medical condition or a taxing work situation, is like having the gas pedal always on. It can interfere with sleep and throw off appetite and satiety hormones triggering unbalanced dietary choices. Eventually it leads to burnout, fatigue, metabolic problems and higher risk of excess weight gain and conditions such as cardiovascular disease and type 2 diabetes.
We can put the brake on the stress response by engaging in strategies to help achieve a parasympathetic state. These include breathing techniques (I just learned 4-7-8 breathing, but there are others.), physical activity, social engagement, good sleep hygiene, yoga, meditation, and getting outdoors into nature.
A balanced, plant-rich diet can help with mood too. Serious mood disorders, including anxiety and depression, are often characterized by nutrient-deficient diets predominantly composed of ultra-processed foods rich in sugars and saturated fat (3).
A review article that looked at 5 years of studies (3) concluded that depression, one of the most common mood disorders that is increasing in incidence, may be helped or prevented by a diet predominantly composed of vegetables, fruits, whole grains, vegetable-sourced protein, legumes, nuts, fish and low-fat dairy while limiting the intake of simple sugars and highly processed foods.
These foods provide protein, vitamins, minerals and omega-3 fats to reduce oxidative stress and inflammation and provide essential nutrients for the brain and nervous system. Of course, diet is just one factor. Psychotherapy, medication and lifestyle strategies including the ones mentioned above may be part of prevention and treatment.
Targeting major depressive episodes, the often-cited Smiles Trial (4) was the first randomized controlled trial (12 weeks) to ask, “If I improve my diet will my mental health improve?”
The 12-week study included a modified Mediterranean diet and seven individual sessions with a registered dietitian (4). Far from an extreme diet, it was rich in plant foods, including legumes, whole grains and nuts, with moderate amounts of fish, lean meat, poultry and eggs, low-fat dairy, 3 tablespoons of olive oil and up to 2 alcoholic drinks daily. Limited (3 or fewer servings weekly) were sugary, highly processed, refined, deep-fried and fast foods. At the end of the trial, symptoms of depression improved significantly.
What is the mechanism for plant-strong diets to improve mental health? Science is exploring the role of the gut-brain axis or two-way connection between the gut, and central nervous system.
The autonomic nervous system, hypothalamic-pituitary-adrenal (HPA) axis, vagus nerve and other neurons link the gut, brain and other parts of the body. It allows the brain to influence intestinal activities, and the gut to influence mood, cognition, and mental health.
It is not just a physical connection – hormones, neurotransmitters and immune cells form part of the gut-brain axis (5). All are influenced by the activity of the billions of bacteria and other organisms in the lower intestine that feed on undigested plant matter – dietary fiber, resistant starches and polyphenols. Over 8,0000 polyphenols have been identified in plants, including flavonoids, phenolic acids, lignans, and stilbenes (6,7).
“Good” gut bacteria and their metabolites keep the lining of the gut intact, tamp down inflammation, crowd out “bad” bacteria, aid in nutrient absorption, and activate neural activity to the brain (5,6,7).
Emerging fields of “lifestyle psychiatry” and “nutritional psychiatry” harness the positive power of diet and explore how food and nutrients can help treat mood disorders (8,9).
I can’t promise it will boost your mood, but here’s a quick-to-make plant-based Chocolate Pudding that can satisfy a sweet tooth and sneak in essential nutrients. It’s quick to whirl up in a blender.
The recipe stars hemp seeds (hemp hearts) which are 25% protein and 30% essential omega-3 and omega-six fats. Plus, they are a good source of good source of vitamin E, iron, magnesium, potassium, phosphorus and zinc. All the sweetness in the pudding comes from fiber-rich dates.
*The Hypothalamus Pituitary Adrenal Axis (HPA Axis) regulates many systems in the body and is essential to how the body responds to stress.
Chocolate Pudding (with dates and hemp seeds)
Here’s a chocolate fix that sneaks in a whopping 10 grams of protein and 3 grams of dietary fiber per serving. It’s naturally sweetened with fiber-rich dried dates (Soak them the night before so they get very soft.) A high-powered blender works best to assure a smooth and creamy texture.
Adapted from https://eatingvibrantly.com/recipes/raw-chocolate-hemp-pudding/
Serves 6 (about 1/3 cup each)
1 cup tightly packed pitted dried medjool dates (6 ½ ounces)
1 cup boiling water
1 cup hemp hearts
¼ cup iced water, more as needed
3 tablespoons unsweetened natural cocoa powder
½ teaspoon vanilla extract
Pinch of salt
Toppings (optional):
Sliced berries or bananas
Chopped nuts
Chopped or shaved chocolate
- Place dates in a heat-proof bowl. Cover with boiling water. Set aside to cool, stirring occasionally. Cover and chill for a few hours or, for smoothest pudding, overnight.
- Spoon dates and liquid into blender container. Add the hemp seeds, iced water, cocoa powder, vanilla and salt.
- Blend, starting at a low speed and increasing to high speed, until very creamy, scraping down side of container once or twice.
- Spoon into a container and chill. Serve with desired toppings.
Nutrition Information Per Serving (1/3 cup or 1/6 recipe)
250 calories, 10 grams protein, 3 grams (11% Daily Value /DV) dietary fiber, 25 grams carbohydrate, 14 grams fat (1.5 grams saturated fat), 21 grams sugar (0 grams added sugar), 0 mg cholesterol, 10 mg sodium, 30% DV iron, 10% DV potassium, 4% DV calcium.
REFERENCES
THREE Dietary Nutrient Deficiencies and Risk of Depression (Review Article 2018–2023) – PMC
FIVE The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health – PMC (nih.gov)
SEVEN Dietary Polyphenol, Gut Microbiota, and Health Benefits – PMC
EIGHT Nutritional Psychiatry: A Novel Approach to the Treatment of Mental Health Disorders – PMC
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