Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Credit: Recipe photo: Jen Causey. EatingWell design.
Key Points
Magnesium-rich peanut butter may help reduce anxiety by supporting neurotransmitter balance.
Pairing tryptophan-rich foods with carbs, like apples and peanut butter, can boost serotonin.
A diet high in fruits, veggies, omega-3s and probiotics is linked to lower anxiety levels.
Over 12% of adults experience regular feelings of worry or anxiety, a mental health condition that can lead to mild disruptions in daily tasks for some while having a debilitating effect on daily living for others. Diet modifications aren’t the first line of treatment for anxiety, but they can play a role when it comes to mental health. And if you’re looking for a late-night snack to help you wind down from all the stress of the day, these Apple & Peanut Butter Energy Balls are the perfect option.
“Anxiety can affect nutrition in several ways,” says Toby Amidor, M.S., RD, CDN. She notes that there’s research showing that certain nutrients, either when taken in excess or when lacking, may increase anxiety. Getting sufficient nutrients such as omega-3 fatty acids, magnesium and probiotics, as well as eating more fruits and veggies, is associated with reduced anxiety. On the other hand, a high intake of added sugar may increase the risk of anxiety disorders. Here’s why these delicious energy balls are our #1 late-night snack to help manage anxiety.
They Contain Magnesium
Peanut butter is a good source of magnesium, a mineral that plays a role in various bodily processes, from muscle function to energy production. One serving of peanut butter (2 tablespoons) has approximately 12% of the recommended daily magnesium. This essential micronutrient is also important for managing anxiety, due to its effects on some neurotransmitters. “Magnesium enhances the activity of GABA, an inhibitory neurotransmitter that quiets the brain, while simultaneously reducing activity of glutamate, an excitatory neurotransmitter which can contribute to anxiety when elevated,” says Dani Felber, M.S., RD, LDN.
Unfortunately, states of chronic stress increase the excretion of magnesium through the urine. “This creates a vicious cycle in which the resulting magnesium deficiency exacerbates stress and anxiety, further depleting magnesium stores,” says Felber. Magnesium is a frequently under-consumed nutrient in the United States, with many people failing to meet the recommended Daily Value for magnesium of 420 milligrams for adults. An easy way to up your daily intake is by munching on these energy balls.
They Provide Tryptophan
Tryptophan is an essential amino acid, meaning you need to obtain it through food. One of the most well-known sources of tryptophan is turkey. Still, you can also get it from a variety of other foods, including cheese and dark chocolate, as well as oats and peanuts (two ingredients of these energy balls).
Tryptophan plays a role in managing anxiety as a precursor for serotonin, a neurotransmitter. Serotonin is not just essential for mood regulation; it also influences gastrointestinal and cardiovascular function as well as many aspects of the central nervous system. Felber emphasizes that tryptophan alone won’t boost serotonin levels in the brain, as it competes with other amino acids to cross the blood-brain barrier. “The key is combining high-tryptophan foods with a carbohydrate source,” she says. “The insulin released when you eat carbohydrates directs some of those competing amino acids to other parts of the body, allowing more tryptophan to enter the brain where it’s converted into serotonin.” Eating a combination of foods with tryptophan and carbohydrates, like apples with peanut butter, can help increase the amount of tryptophan that crosses the blood-brain barrier.
It’s important to note that many medications used for treating anxiety and depression also target serotonin. So if you’re taking this type of medication, or even if you aren’t, consult your primary health care provider on the best diet modifications to support your brain health.
Made with Fruit
Eating fruits and vegetables as part of a healthy diet pattern is associated with reduced anxiety levels. And one of the easiest ways to increase your fruit and veggie intake is to prep yummy recipes that encourage eating them. These energy balls only require 15 minutes of active time, and you can refrigerate them for up to one week. So you’ll always have something on hand in the evenings.
What to Look For in a Late-Night Snack to Help Reduce Anxiety
When late-night hunger hits, you may need other options to help manage anxiety. Here are some tips on what to look for when you open the fridge or pantry:
Balanced with protein, carbohydrates and healthy fat: You may be used to shunning carbohydrates in a late-night snack, but Felber encourages carbs when managing anxiety. This is especially true when aiming to increase the tryptophan in your diet to boost serotonin production. “By pairing carbohydrates with tryptophan-rich foods (which tend to be high in protein, fat and fiber), you’ll encourage your brain to produce more serotonin, while maintaining stable blood sugar levels,” she says. Additionally, foods rich in protein and healthy fats slow down digestion, helping you feel satisfied.
Low in added sugar: Cutting back on added sugar can be beneficial for your health and may even help with anxiety management. Amidor points to a study that suggests there might be a possible link between high added sugar and anxiety. However, she notes that more research is needed to understand if there’s an association. Still, you can benefit from consuming less added sugar, since this helps reduce your risk of chronic diseases. And eating foods that are naturally sweet, like fruits, is a great way to achieve that while still getting a sweet bite.
Easy to prepare: When you’re anxious, even small tasks like preparing a meal can feel overwhelming. Quick and easy snacks are a go-to when anxiety is at its peak. Look for pre-prepped fruits and vegetables, if they fit your budget. Other convenient foods that require minimal prep, like hard-boiled eggs, cheese sticks, trail mix and hummus, can be good choices when you need a quick and easy snack.
Our Expert Take
While managing anxiety requires a whole-body approach guided by health professionals, research has shown that certain nutrients can make a positive impact. Higher intake of nutrients such as omega-3s, probiotics, magnesium, fruits and veggies is associated with lower anxiety levels. So, make a batch of these energy balls to enjoy while winding down late at night.
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