BAD: Sugar in access is extremely bad for those with ADHD due to indication through multiple studies that sugar is not metabolised properly in those with ADHD. Research shows that glucose level affect two key brain chemicals that are particularly important:
epinephrine and norepinephrine. Both of these neurotransmitters tend to be low in those with ADHD, and low levels of epinephrince are linked to aggressive and even violent behaviors! Sugar can cause a release of dopamine in your brain which can lead to causing cravings to intake more. Those with ADHD also struggle with addiction issues due to the lack of dopamine in the brain. Sugar makes ADHD symptoms worse! This is especially true for children and adolescents with ADHD. For children, sugar can disrupt an already dysregulated brain. Sugar also has a negative impact on the gut. Children with ADHD may already have gastrointestinal issues and sugar will likely make it worse. It will cause a spike in insulin and soon thereafter you can experience hypoglycemia, which makes inattention worse. This can be particularly disruptive while in the classroom.
These are also SUGAR just in different words:
- Corn Sweetner
- Corn syrup
- Dextrin
- Maltodextrin
- Molasses
- Rice syrup
- Agace
- Sucrose
In a rat study, it was shown that sugar was even more addictive that cocain. Sugar generates an abnormally intense reward signal in teh brain and can override self-control mechanisms leading to addiction.
ADHD Smart Diet Plan would include:
- Foods rich in zinc (Spinach, beef, lamb, oysters, mushrooms, pork, chicken, mushrooms, nuts, pork, pumpkin seeds)
- Foods rich in Iron (Beans, lentils, peas, chickpeas, sesame seeds)
- Foods rich in magnesium (Fish, squash, brown rice, avocados, dried fruits, bananas)
- Foods/Supplements rich in omega-3 fatty acids (Cold water fish, cod liver oil, flaxseed, chia seeds)
Why Zinc? Zinc level have been found to be lower in children with ADHD. Zinc is called a “cofactor” in neurotransmission, and plays an important role in healing of tissue and immune system functioning. Zinc protects the gut barrier and the blood-brain barrier, and if one has a zinc deficiency, the barrier could even break down. Zinc has been shown to improve hyperactivity and impulsivity but not the symptoms of inattention. High copper to zinc ratios have been found in children with impulsivity, aggression, and autism.
Why Iron? Iron is also a cofactor in the production and metabolism of neurotransmitters and a deficiency in iron can affect dopamine metabolism. Low iron may also be a factor in sleep issues. Children who are also taking stimulant medications may be at risk of low iron due to appetite suppression.
Why Magnesium? Magnesium is the third essential trace mineral and is involved in more than 300 enzymatic reactions in the body! Just to name a few biochemical processes, magnesium is utilized in bone growth and metabolism, nerve function, neurotransmitter release, immune system functioning, and the regulation of the bodies stress response! Children who have high levels of stress in their lives could be more vulnerable if they have low magnesium. Magnesium deficiency in children is linked to irritability, anxiety, and agitation. Magnesium can reduce anxiety and irritability through its calming effect.
Breakfast for ADHD:
Toast with nut butter and strawberries. Eggs and egg casserole. Bacon and sausage alternate with fruit and veggies, toast and salmon, guacamole and chips. Having a good breakfast can also help with binge eating in the afternoon or evening.
Make sure that preparation is minimal
Toast with something on top like bananas, hummus, berries, peanut butter. Whole Grain bread for the fiber!
Avacado Toast: Hard boiled egg and avocado spread
Breakfast burrito
Oatmeal. Add chia seeds, fruit, etc..
Peanut butter with banana toast