Low-Carb & Mental Health: What the Science Says
A keto diet is shown to decrease depression by ~70% in college students.
Diet and mood may be tightly connected. A recent pilot trial tested a well-formulated ketogenic diet (KD) in combination with standard care for college students with major depressive disorder (MDD). The results were promising—and they align with a growing body of research linking metabolic health and mental health.
Keto + Standard Care Eased Depression in College Students
During this study, 24 college students diagnosed with MDD followed a 10- to 12-week ketogenic diet. Sixteen students completed the study, with significant reductions in symptoms of depression. In addition, they reported a nearly threefold increase in their feeling of well-being, along with an average weight loss of 11 pounds.
Poor metabolic health, including insulin resistance, is linked to an increased risk of depression, which suggests a low carb or ketogenic diet may be a helpful add-on for mood support.
A Well-Formulated Ketogenic Diet, Defined
What is a well-formulated ketogenic diet, you might ask? In this study, the students ate less than 50 grams of carbs a day, about 0.7 grams per pound of protein and as much fat as they wanted. They were also provided keto-friendly foods to help stick with the diet. They didn’t have to count calories or measure portions; they were simply told to eat when hungry, stop when full and eat satiating, nutrient-dense meals.
Bottom line: Within a structured keto plan, these students experienced better mood, higher well‑being and mental clarity, plus they lost weight and improved body composition.
More Real-World Evidence Connecting Food and Mood
While the results from this study are exciting, this isn’t entirely new—low carb and keto diets have been used previously to examine the effects of diet on mental health and brain function. In a study conducted by Dr. Eric Westman at Duke University, where people followed a low carb diet 85% of participants experienced increases in energy and 51% had improvement in their moods.
A 2014 study in Brain, Behavior and Immunity that used data from the Nurses’ Health Study discovered a connection between depression and a high sugar intake. Research has also shown that depressed people with low levels of the mood-enhancing neurotransmitter serotonin have a predisposition to obesity because they may self-medicate with certain foods in a subconscious effort to raise serotonin levels; in other words, feeling depressed may lead to overeating and poor food habits.
Why Low Carb May Help Mood (The Simple Science)
- Steadier blood sugar = steadier mood. Rapid glucose swings can feel like energy crashes, irritability and brain fog.
- Ketones as brain fuel. In ketosis, the brain uses beta‑hydroxybutyrate, which may support mitochondrial efficiency and reduce oxidative stress.
- Inflammation Response. Lower‑carb patterns often improve triglycerides and inflammatory markers, factors linked to mood.
- The gut/brain connection. Protein‑ and veggie‑forward meals feed your microbiome differently than high‑sugar patterns, which may influence neurotransmitters that affect mood.
- Insulin resistance and depression. Poor metabolic health is linked to higher depression risk; improving insulin sensitivity is a plausible path to feeling better.
How to Try a Well‑Formulated Low Carb or Keto Plan
This approach might be helpful if you have blood‑sugar swings, insulin resistance, carbohydrate cravings or mood dips after high‑carb meals.
- Pick your carb level: Keto (≈20–50 grams of Net Carbs a day, similar to Atkins 20 or Atkins 40) or low carb (50–100 grams of Net Carbs a day, similar to Atkins 100). Choose what’s realistic; you can adjust later.
- Build your plate: Start with half non‑starchy veggies, a palm‑to‑handful of protein (eggs, fish, poultry, meat, tofu/tempeh), healthy fats (olive oil, avocado, nuts), and smart carbs (berries, lentils, Greek yogurt) within your target. (Check out sample meals plans for each carb level below.)
- Sequence your nutrients: Start with high-fiber fiber veggies first, protein plus fat next and lower glycemic carbs last to blunt glucose spikes.
- Hydrate + electrolytes: Consider sodium/potassium/magnesium, especially during the first few weeks to reduce “keto flu”.
- Track how you feel: Note your mood, focus, energy, sleep and cravings alongside blood sugar levels (if you monitor).
- Be consistent for four to eight weeks before judging your results; adjust carbs and protein based on your mood and energy and weight.
A Day in the Life: Atkins 20, 40 and 100
Sample meals plans for each carb level:
Key Takeaways on Keto and Mental Health
Early clinical and real‑world evidence suggests low carb and keto may be a plausible complement to standard depression care for some people. This is most likely because of blood sugar levels, ketone availability and effects on the bodies inflammatory response. Because your metabolic and mental health are closely related, research has shown that improving insulin sensitivity may support your mood and overall mental health. This content is for education and general information and not a substitute for professional medical advice, diagnosis or treatment. Always consult with your medical care provider with any questions you have regarding a medical condition.
Jon Clinthorne, PhD
Sr. Director of Nutrition