The No. 1 Food That's Crushing Your Dopamine Levels

Dopamine is what Harvard Medical School so aptly describes as "the pathway to pleasure." This neurotransmitter is responsible for providing us with a strong feeling of enjoyment, which reinforces the desirable activities that are so essential to life, such as having sex or eating food.

But what happens if you have low levels of dopamine? You can end up feeling tired, unmotivated, and depressed. You may also have problems with sleep, memory, concentration, and sexual desire. Studies additionally indicate that if you have problems with dopamine signaling in your brain, you could end up eating too much and gaining weight. Essentially, your brain hasn't received its reward, so it doesn't send you the signal to stop eating.

If you find yourself overeating because you don't feel satisfied at mealtime, it may be worth taking a look at your diet. Scientists say a diet high in saturated fat could play a part in dopamine-signaling issues.

A 2021 study published in Nutrition Research Reviews examined how a diet high in saturated fat could alter the brain's reward system and make it harder to control eating. The authors found that saturated fat may reduce dopamine activity in a part of the brain associated with feeling satisfied after eating. This could make it harder to recognize when we are full. They also noted that saturated fat causes inflammation, making it more difficult for insulin to work properly. (Read about foods to eat and to avoid for inflammation.) Over time, this could contribute to weight gain and make it difficult to lose weight.

Additionally, a 2020 study published in Nutritional Neuroscience found that mice who were fed a diet high in saturated fat not only gained more weight but also had impaired dopamine signaling in the brain's reward center. The authors stated that these mice had slower dopamine clearance as well as reduced dopamine release, which are changes associated with overeating and poor impulse control.

The Office of Disease Prevention and Health Promotion (ODPHP) explains that the largest source of saturated fat is animal products such as meat and dairy. However, even if you are consuming a more plant-based diet, you can still run into saturated fat. Tropical oils like palm and coconut are also high in saturated fat. Baked goods, vegan butter, vegan ice creams, vegan alternative meats, and vegan cheeses can all contain these oils.

The ODPHP advises that adults and children over age 2 get less than 10% of their daily calories from saturated fat, which works out to 20 grams on a 2,000-calorie diet. To cut your saturated fat intake, it's a good idea to replace it with unsaturated fats; eat lower-fat meat, poultry, and dairy; and limit your consumption of foods high in saturated fat such as hamburgers, pizza, and ice cream.