About 10% of the population, including children and adults, have ADHD. As parents, we will do anything to protect our children, whether it's changing our lifestyles, habits, and diets.
Several previous studies have shown that there is a strong correlation between different dietary strategies and meal plans that reduce symptoms of Attention Deficit Hyperactivity Disorder (ADHD).
Today we're going to look at low-carb diets and their evidence for reducing symptoms of neurological disorders like ADHD.
What is ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a medical condition that affects concentration and self-control. People with ADHD may experience symptoms such as hyperactivity and impulsivity.
When these symptoms are more severe and frequent than normal for a child's age and developmental stage, a diagnosis is made. Boys are 6 to 9 times more likely to have ADHD than girls.
There are different foods that have different effects on the body, such as sugar.
Sugar is known to be easily absorbed, raises blood sugar and provides quick energy to the body. The link between dietary exposure and ADHD has been studied, and higher sugar consumption has been associated with negative effects in several experiments.
Check out these previous articles related to ADHD
Evidence Behind Sugar and ADHD
First, it's important to note that it's possible that children and adults with ADHD respond to sugar differently.
A 2020 study looked at the effects of a balanced diet on people with and without ADHD. It has been reported that people with ADHD excrete significantly more sugar than those without ADHD. This suggests that people with ADHD metabolize sugar differently.
Another study from 2020 analyzed several studies and reported a significant relationship between overall sugar consumption and effects on ADHD symptoms. It has been found that reducing sugar intake can significantly reduce ADHD symptoms.
Also, in a 2019 study, a diet high in sugar and saturated fat was found to increase the risk of ADHD, but certain fruits may protect against it. On the other hand, a 2019 study evaluated the association between changes in sugar consumption in children aged 6 to 11 years and the incidence of ADHD symptoms. This study found no correlation between sugar consumption and a reduction in ADHD symptoms.
Summary of Evidence
So as you can see the evidence is inconclusive. However, from a physiological point of view, sugar is thought to influence hyperactivity in children, as it can quickly enter the bloodstream, rapidly alter glucose levels, and trigger production of adrenaline.
In addition, organizations such as the American Health Association (AHA), the American Academy of Pediatrics (AAP) and the World Health Organization (WHO) have expressed their views after initial studies showed a link between sugar and ADHD.
They now recommend that adults and children consume less than 10% of their total energy intake from free sugars, noting that a further 5% reduction would have additional health benefits.
Best Foods to Manage ADHD
1. Protein
Protein-rich foods like meat, fish, eggs, and lentils can reduce blood sugar spikes because they're slow to digest. It may reduce hyperactivity in children or adults.
2. Complex carbohydrates
Although carbohydrates are considered the main enemy here, it is important to know that complex carbohydrates contain a lot of fiber. Fiber is great for slowing digestion and minimizing blood sugar spikes.
This means that a person can gain progressive energy long term rather than short term.
3. Fat
Fat, like protein, is slow to digest and provides a lot of slow-release energy. Therefore, if a person eats something sweet, they can counteract the spike in sugar by consuming something high in healthy fats.
Healthy fats include avocados, walnuts, cashews, salmon, flaxseeds and chia seeds. The aim is to increase consumption of omega3, as they have been shown to improve attention, motivation and more.
Other foods
Some studies also suggest that ADHD can develop as a result of certain nutritional deficiencies. This means that the risk of ADHD may be lower if a person follows a diet containing the following nutrients:
- Iron: red meat, edamame beans, kidney beans, dried apricots
- Vitamin D: salmon , sardines, liver and egg yolks
- Zinc: red meat and poultry
- Vitamin B6: chicken, turkey, oats, bananas
- Magnesium: almonds, spinach, cashews, peanuts
Foods to Avoid
2. Simple Carbohydrates
Simple Carbohydrates refer to sugary foods such as sweets, cookies, and candy. But the list also extends to white rice, pasta, and white bread.
3. Caffeine
We talked about caffeine a little earlier, and the truth is, caffeine boosts energy, restlessness and anxiety. It can actually cause ADHD symptoms. Therefore, try to reduce your consumption of caffeinated beverages, carbonated drinks and sports drinks.
Is there a better diet for ADHD?
There is no cure for ADHD, but some studies show relief of symptoms by eating certain foods and limiting others.
The focus on limiting ADHD symptoms is on increasing fiber and healthy fats, and reducing refined sugars. The most frequently recommended healthy diet is the Mediterranean diet or a balanced diet.
Summary
In summary, some studies suggest that a low-carb diet can significantly reduce ADHD symptoms, but there are also controversial studies.Therefore, information on whether low-carb diets can help control ADHD is inconclusive. More research is needed.
For now, the best way to manage symptoms is to increase your intake of complex carbohydrates, healthy fats, and protein while reducing your intake of refined sugars.