The search for the ideal diet is a constant part of many people’s lives, but these processes usually fail to strike a balance between a healthy diet and one that actually brings them happiness. Although there are many nutrition guides that promote longevity and physical well-being, an important question arises that does not always have a clear answer: what kind of diet contributes to our happiness?
The answer may vary according to each person, but the truth is that the relationship between what we eat and how we feel is undeniable. After all, a diet that is not only healthy, but also enjoyable and socially beneficial may be the key to better emotional well-being.
Sociologist and Harvard Business School professor Arthur C. Brooks attempts to answer these concerns in his column in The Atlantic, “The Ultimate Happiness Diet,” and also points out that food has a social dimension that contributes to a better emotional state.
Experts, creators of the podcast How to Build a Happy Life, cite research from Asia that shows that happiness increases when people eat together in a group, and enjoyment increases when memories of past meals are enjoyed. This approach suggests that sharing meals in company and making them memorable enhances our well-being.
The influence of emotions on our eating is not always positive. A 2012 study found that young women with depressive symptoms were 130% more likely to overeat than those without depression. However, “the relationship between eating and emotions is generally benign,” as a 2013 study published in the journal Appetite shows.
A key component of a happiness-boosting diet is regularity in eating. A 2016 study of students in Iran found that the happiest individuals were those who ate breakfast every day and a total of three meals with one or two snacks in between. While “this does not mean that snacking throughout the day is a good strategy,” Brooks warns in her column, it does support the idea of maintaining a regular meal schedule.
The importance of a varied and balanced diet is also highlighted. According to Dutch happiness researcher Ruut Veenhoven, a diet rich in fruits, vegetables and moderate in fats and oils is one that provides the highest levels of satisfaction in life. Diets rich in protein and fats are generally related to lower levels of anxiety and depression, while a high intake of carbohydrates is more associated with mood problems and higher stress.
According to a systematic review of modern studies on alcohol and health, “new data on alcohol consumption do not support the idea that moderate drinking is beneficial to health.” Consuming alcohol for recreation may lead to “reduced pleasure capacity” and long-term problems for mental and physical health.
For fast food and desserts, the data is also not encouraging. The Atlantic states that “consumption of highly processed foods is associated with higher chances of psychological distress, especially in children and adolescents.” Although eating sweets may have immediate benefits on mood, these effects are short-lived and refined sugar can become addictive, causing clinical anxiety when removed from the diet.
A diet and lifestyle model that resonates with happy eating recommendations is found in Spain. Rich in protein and olive oil and moderate in carbohydrates and alcohol, the typical Spanish diet is held up as an example to follow. Arthur C. Brooks highlights that “meals are strongly social events,” and Spaniards rarely eat alone, which is consistent with findings that suggest the social nature of meals improves well-being.
“In Spain, people certainly like food, but they don’t pay as much attention to it — let alone express cravings for food,” says Brooks, comparing it to the food-obsessed culture of the United States.
While plant-rich diets are clearly important for health, there is less research on their effects on happiness, especially on completely vegan diets. Some studies, Brooks elaborates, suggest that veganism increases feelings of calm, although it reduces happiness.
Regarding the intermittent fasting diet, the author mentions that “although intermittent fasting has no apparent effect on anxiety or mood, the practice does reduce depression scores.”
A balanced, varied diet, rich in proteins and healthy fats, with moderate alcohol consumption and low levels of carbohydrates and refined sugars, can promote happiness. It is essential to avoid obesity without resorting to extreme diets and to prioritize meals with others.