Nutella-Twix Ice Cream Bars
When I was in law school, I went through a phase where I was obsessed with Twix Ice Cream Bars. There was a CVS on the next block over from me, and I used to buy them almost daily.
Also in law school: I was incredibly insecure, I was really irritable and quick to snap, and I could never shake the feeling that my friends secretly hated me and didn’t actually want me around but included me because they felt bad.
Are these two things related? Honestly, they might be…
Sugar x Spiraling
Excessive sugar consumption can significantly impact mental health, contributing to anxiety, overthinking, social anxiety, and nervous system dysregulation. These effects stem from various physiological mechanisms including blood sugar fluctuations, neurotransmitter imbalances, inflammation, and disruptions in gut health.
Blood Sugar Fluctuations
When you consume large amounts of sugar, especially refined sugar, it leads to a rapid increase in blood glucose levels. The body responds by releasing insulin to lower this spike, often causing a subsequent rapid drop in blood glucose, known as hypoglycemia. This hypoglycemic state triggers a stress response, releasing hormones like cortisol and adrenaline. These hormones can increase feelings of anxiety and contribute to overthinking. Additionally, the fluctuations in blood sugar levels can lead to mood swings and irritability, impairing emotional regulation and potentially worsening social anxiety. The activation of the sympathetic nervous system during these stress responses heightens alertness, causing nervous system dysregulation and anxiety symptoms.
Neurotransmitter Imbalance
Sugar intake affects the production and regulation of neurotransmitters such as serotonin and dopamine, crucial for mood regulation. Initially, sugar consumption leads to a spike in serotonin levels, followed by a rapid decline, which can cause mood disturbances and increased anxiety. The temporary pleasure from the dopamine response to sugar creates a cycle of craving and withdrawal, exacerbating anxiety and compulsive overthinking. Disruptions in neurotransmitter levels impair social interaction skills and increase social anxiety. The overall imbalance in neurotransmitters disrupts the nervous system, affecting mental stability and heightening anxiety.
Inflammation
High sugar intake promotes the production of pro-inflammatory cytokines in the body. Inflammation in the brain affects neural function and connectivity, leading to increased anxiety and impaired cognitive function, contributing to overthinking. Brain inflammation can worsen mood disorders, including social anxiety, by affecting brain regions involved in social processing and emotional regulation. Chronic inflammation from excessive sugar disrupts the normal functioning of the nervous system, contributing to anxiety and other mood disorders.
Gut-Brain Axis
The gut-brain axis, a critical communication pathway between the gut and the brain, is significantly affected by sugar consumption. Excessive sugar promotes the growth of harmful bacteria in the gut, leading to dysbiosis, an imbalance in the gut microbiome. Dysbiosis affects the production of neurotransmitters like serotonin, largely produced in the gut, leading to increased anxiety and overthinking. The gut and brain communicate through the vagus nerve and biochemical pathways, and dysbiosis disrupts this communication, negatively impacting mood and cognitive function. Emerging research suggests that gut bacteria influence social behavior and anxiety, implying that an unhealthy gut microbiome may worsen social anxiety symptoms. Additionally, sugar-induced gut inflammation affects the enteric nervous system, the gut's own nervous system, and through the gut-brain axis, impacts the central nervous system, leading to dysregulation and increased anxiety.
Soooo…it stands to reason that my Twix ice cream bar consumption was contributing to my social anxiety, intrusive thoughts, and lack of emotional regulation.
This Dish
Sugar free, grain free, vegan ice cream bars that taste like a Twix ice cream bar and Nutella had a baby. Hazelnut cookie topped with a creamy layer and a chocolatey layer, topped with maldon flaky salt & decorated with corn flowers.
The Benefits
The ice cream bars are not only delicious, but also great for regulating your nervous system & fighting gut inflammation. Specifically:
Raw cacao powder, cashews, oats, & hazelnuts are rich in magnesium. Magnesium is essential for proper nerve function. It helps regulate neurotransmitters, which send signals throughout the nervous system. It also has a calming effect on the brain, which can help reduce anxiety and prevent overthinking by modulating the activity of the hypothalamic-pituitary-adrenal (HPA) axis. Lastly, magnesium supports muscle relaxation, including the muscles in the digestive tract, promoting healthy bowel movements and reducing gastrointestinal discomfort.
Cashews & hazelnuts are great sources of healthy fats, which support your nervous system because they are crucial for maintaining the myelin sheath that protects nerve cells, ensuring efficient signal transmission. Omega-3 and omega-6 fatty acids found in nuts are known to support brain health and reduce inflammation, which can help alleviate symptoms of anxiety. Healthy fats also aid in the absorption of fat-soluble vitamins (A, D, E, and K), which are important for maintaining a healthy gut lining and reducing inflammation.
Cashews & oats are good sources of tryptophan, an amino acid that serves as a precursor to serotonin, a neurotransmitter important for mood regulation. Increased serotonin levels can improve mood and reduce anxiety and overthinking. Serotonin also plays a role in regulating bowel movements and gut motility.
Raw cacao powder & hazelnuts are rich in antioxidants. Antioxidants protect nerve cells from oxidative stress and damage, promoting overall nervous system health. They can reduce inflammation in the brain, which has been linked to anxiety and mood disorders. Antioxidants also help maintain a healthy gut microbiome and protect the gut lining from oxidative damage.
Oats, medjool dates & hazelnuts are rich in fiber, which is crucial for maintaining a healthy digestive system. It promotes regular bowel movements and feeds beneficial gut bacteria, supporting a balanced microbiome. A healthy gut can produce more neurotransmitters, such as serotonin, which are essential for nervous system health. A healthy gut-brain axis can improve mental health, as a significant portion of serotonin is produced in the gut.
Oats & cashews are rich in B-vitamins. B vitamins (especially B6, B9, and B12) are essential for proper nerve function and the synthesis of neurotransmitters. B vitamins help reduce stress and improve mood, which can alleviate anxiety and overthinking. B vitamins support the health of the gut lining and contribute to the overall functioning of the digestive system.
Cashews, hazelnuts & raw cacao powder are rich in minerals, specifically zinc, iron, and copper. These minerals are crucial for neurotransmitter function and the maintenance of nerve cells. Adequate mineral levels support overall brain function and help reduce symptoms of anxiety. Minerals support the immune function of the gut and help maintain the integrity of the gut lining.
Cacao contains several compounds that have been shown to support mood and mental well-being. One of these compounds is theobromine, which acts as a mild stimulant and can help improve mood and cognitive function. Cacao also contains phenylethylamine (PEA), a compound known as the "love hormone," which may promote feelings of happiness and well-being.
Because these bars are only sweetened with whole medjool dates, the fiber slows the release of sugar into the bloodstream, preventing blood sugar spikes and crashes. This preserves your metabolic health, helps regulate mood, and supports overall gut health.
The combination of high soluble fiber in oats & the healthy fats from the nuts creates a laxative-like effect, helping you debloat & supporting your mood through the gut-brain axis.
The Recipe
“Cookie” Ingredients:
1/2 cup GF raw oats
1/2 cup pitted medjool dates
1 tbsp vanilla extract
1/2 cup hazelnuts
Cream Layer Ingredients:
1/2 cup raw cashews
1/2 cup pitted medjool dates
1/2 cup water
1/2 tbsp vanilla extract
Chocolate Layer Ingredients:
1/2 cup raw cashews
1/2 cup pitted medjool dates
1/2 cup water
1/2 tbsp vanilla extract
2 tbsp cacao powder
Other ingredients:
maldon flaky salt
optional: cornflowers for decor
Instructions:
soak cashews overnight
strain & rinse cashews
in a food processor, combine all the cookie layer ingredients and pulse until everything is chopped up and sticky. you also can use a blender I think—I used my vitamix on speed 1!
press cookie layer into molds & put in the freezer
blend all the cream layer ingredients in a high speed blender until super smooth
add on top, and freeze again
blend all the chocolate layer ingredients in a high speed blender until super smooth
add on top, and freeze again
sprinkle with Malden salt & eat
Links from this recipe
I use this cacao powder or Imlakesh brand cacao powder
The silicone molds I used
I like using these oats because they are glyphosate free
I like using Joolie’s dates
I get my raw cashews on Thrive Markets
For More on Friendships, Social Anxiety, Attachment Styles, and More…
To hear more about friendships, social anxiety, anxious attachment in friendships, regulating your nervous system; and a certain food group that can counteract sugar…listen to episode 187, “Your Questions Answered: Best Friends, Anxious Attachment, Neural ReWiring, & Fermented Foods,” available everywhere you listen to podcasts (including Apple Podcasts here), and you can WATCH the whole video on Spotify (available here).
