Are your favourite comfort foods actually comforting?

The food you dig into when you’re down is often replete with ingredients that can make you feel worse. We asked leading nutritionists about why popular comfort foods can sometimes be a source of discomfort

From our childhood to our culture, there are many factors that shape the meals we seek solace in. While a large stack of pancakes doused in maple syrup might define comfort food for someone, for someone else, it might be a steaming plate of biryani. However, even though the dishes we reach for on a bad day vary, they almost always have a few key components in common. If you look at your personal preferences or pop culture’s portrayal of comfort foods–for instance, in Gilmore Girls, Rory and Lorelai counted on Pop-tarts and pizzas to lift their spirits–you’ll find that they often have copious quantities of refined sugar, carbs, dairy or saturated fats. These contents, it turns out, do the exact opposite of what we’re looking for when we consume them–it’s scientifically proven that they frequently fuel unpleasant feelings. The most ordinary and unexpected foods, on the other hand, can induce happiness. To learn more, we asked leading nutritionists to tell us about the impact of conventional comfort foods, the alternatives and the techniques that can make the switch easier.

The impact

The next time you indulge in your comfort food of choice, observe not just the initial joy you experience but also the feelings that follow it. “When you have foods rich in saturated fats and sugar, you may get comforted for a few minutes but eventually it causes the dopamine levels in the body to drop. Dopamine is a chemical in our brain which, in simple terms, helps maintain a good mood and feelings of happiness,” says nutritionist and entrepreneur Suman Agarwal.

Vinita Contractor, a lifestyle coach and holistic nutritionist, confirms that the satisfaction is short-lived. “Comfort foods tend to be calorie-dense and nutrient-poor. Such foods give you an immediate boost but later make you feel sleepy, low, bloated or irritable. This is because the consumption of excessive refined sugar leads to a sugar crash in a few hours. Similarly, something like refined flour can make you feel stuffed and therefore sluggish,” she explains. Shonali Sabherwal, a gut health expert, macrobiotic nutritionist and chef, points out that a lot of popular comfort foods contain dairy which exacerbates existing negative emotions. “Dairy makes you extremely scattered energetically when consumed and it will only fuel the upset you are going through. It will not help,” she adds.

The alternatives

The reality is that the kind of foods which are actually effective at boosting our moods are very different to what we’d expect them to be. They aren’t covered in chocolate or cheese but are usually the most ordinary items that many of us already have in our homes. “Bananas and pumpkin seeds have the amino acid tryptophan that helps increase the production of serotonin, a chemical in the brain that regulates moods. Dark chocolate also contains tryptophan and is one of the best sources of magnesium, an important mineral that allows the body to relax. Quinoa has flavonoids that are known to have antidepressant effects,” says Contractor.

Agarwal has a similar list of easy-to-find alternatives. “While nuts are rich in good fats and amino acids like tryptophan, curd is rich in probiotics which improves gut health. A happy gut leads to a happy mind,” she adds. Fitness and sports nutritionist Simran Khosla attests to this. “Foods like bananas, cashews, almonds, walnuts, berries, mangoes and papaya are lighter on the stomach, good for your gut and have a positive impact on your mood,” she says. Sabherwal recommends an approach which focuses on foods that give you more than just a brief burst of energy. “You need to look at the energetic quotient of the food, not just what it does for you momentarily. Start adding foods that are derived from nature, like whole grains, millets, vegetables, lentils, beans, seeds and nuts. These bring in steady energy,” she says.

The switch

The good news about the aforementioned items is that they are uncomplicated and accessible. The bad news is that they aren’t always exciting to eat, especially when you’re feeling low. That’s probably why you rarely hear of people drowning their sorrows in a fruit bowl; for many it’s just not as enticing as a tub of Ben & Jerry’s. So if you are to make a switch that’s sustainable, it’s crucial to get creative and find flavourful recipes that not only incorporate uplifting ingredients in generous doses but also cater to your palate.

For those who want something a little less effort-intensive, there’s another, simpler starting point involving practical substitutes. The idea is never to satisfy a craving for cake with carrot sticks. “If you’re craving chips or fries, snack on slightly salted or roasted nuts,” says Contractor, giving an example of this exercise in action. However, whichever strategy you stand by, kindness is key. “Sugar and junk do have a negative impact on your body and overall mood. But, if you are, for example, eating an ice cream or pizza, you should eat it without feeling bad about it because your mood influences the way your body reacts to food and the process of digestion. So as long as you’re eating it occasionally and without guilt, it’s okay,” says Khosla. Contractor supports this school of thought. “When you eat unhealthy foods, you feel guilty for not having self-control. Sometimes, it’s not just the food but the mindset that we have when we eat it that affects us just as much,” she concludes, highlighting that the sense of guilt that accompanies the consumption of high-calorie comfort foods can also add to the discontent we’re experiencing.

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