Power Up Your Day: The Best Foods for High Energy!
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Do you find yourself sluggish and low on energy throughout the day? Maybe you feel drained, experience a late morning crash or an afternoon slump?
Sometimes during the menopause transition, our energy levels are low due to fluctuating hormones, lack of sleep quality, higher stress levels, and unstable blood sugar levels. Among other lifestyle changes, diet plays a big role in energy levels. Read below for the best foods for high energy!
Did you know that your food choices may be the culprit for your lethargy? By choosing the correct foods and food combinations, you can have energy all day long without the highs and lows.
In this post, we’ll unveil energizing foods with recipes that will power up your day and fuel your body.
This list includes the best foods for energy that are not only delicious but also packed with nutrients and vitamins essential for energy production.
From bananas with their natural sugars and fibre to leafy greens like spinach and kale that are rich in iron, these foods will provide you with the sustainable energy you need to tackle your day head-on.
Stable Blood Sugar Levels Are Key
Maintaining stable blood sugar (glucose) levels is the key for providing consistent energy to the body. When blood glucose levels are stable, it means that glucose is being released into the bloodstream at a steady rate, which provides a constant source of energy for cells throughout the body, including the brain.
Glucose is the primary source of energy for the body’s cells, and the brain in particular relies heavily on glucose for its functioning. When blood sugar levels are too low or too high, it can lead to symptoms such as fatigue, weakness, difficulty concentrating, and mood swings.
We maintain our blood glucose levels through the foods we consume, but not all foods are created equal when it comes to providing sustained energy levels. Some foods offer a quick burst of energy followed by a crash, while others provide a steady stream to keep us going throughout the day.
Carbohydrates are the body’s preferred source of energy and is broken down into glucose, which enters the bloodstream and is transported to cells to be used as fuel. Glucose can be immediately used by cells for energy or stored in the liver and muscles as glycogen for later use.
Although all carbohydrates provide energy, not all carbohydrates are good sources of energy. Simple carbohydrates like white bread, white rice, sugary pastries and muffins, immediately raise our blood glucose levels very high.
Our pancreas responds immediately by releasing insulin to lower the blood glucose levels back down. This leaves us crashing and craving more sugar, which becomes a roller coaster situation.
Complex carbohydrates like vegetables, fruit, and grains do not spike the glucose levels as high nor as fast. These types of carbohydrates break down slowly, so you’ll have a more stable blood glucose level and won’t feel those spikes and dips that can wreak havoc on your energy levels and your appetite.
Although some fruits are high in sugar (fructose), they also include fibre that helps slow down the digestion.
Understanding the types of foods that can nourish us is key to maintaining optimal energy levels. Read this list of the best foods for energy, so you know how to nourish yourself to keep energized throughout the day.
Oatmeal
Oatmeal is very high in fibre. Fibre adds bulk to the diet and slows down digestion, which helps regulate blood sugar levels, providing energy throughout the day.
The high fibre content also provides a prolonged feeling of fullness, making it a good choice for weight management.
Oatmeal is a great source of several B Vitamins, which play an essential role in breaking down glucose into ATP (part of the energy cycle), releasing energy from the food we eat.
Tips:
Eating oatmeal for breakfast is easy and inexpensive. Steel oats (healthiest choice) can be made the night before and reheated in the morning. Quick oats can be cooked with water in the microwave and eaten right away with toppings like berries, chia or flax seeds, and nut butter.
For added protein, one can stir in protein powder or egg whites instead of water.
Quinoa
Like oatmeal, quinoa is a complex carbohydrates, which is digested more slowly compared to simple carbohydrates (think white bread, cereal, and white pasta). This slow digestion results in a gradual release of glucose into the bloodstream, providing a sustained source of energy over an extended amount of time.
Quiona is also considered a superfood because it is very high in fibre, contains Omega 3 essential fatty acids, is a great source of many micronutrients, and is a complete protein, containing all nine essential amino acids. Amino acids are the building blocks of protein, necessary for many important bodily functions.
Quiona contains iron and B6, which are micronutrients that are essential for energy, growth and development.
Try this delicious Chickpea, Quinoa and Tomato Salad for a complete meal that is nutritious and sure to give you energy throughout the day.
Spinach
Spinach is a great source of energy. Not only is it rich in Vitamin B, it contains iron and Vitamin C, which work together synergistically. Vitamin C helps with the absorption of iron into the body. Low levels of iron cause anemia.
Anemia is a common condition that occurs when your blood has a lower-than-normal amount of red blood cells, which causes fatigue.
Kale
Like spinach, kale, collards and other dark, leafy greens are great energy-boosting foods that are packed with nutrients that help sustain you throughout the day. These leafy greens are high in fibre and a great source of micronutrients, including the B Vitamins that are vital to the body’s energy cycle.
Start your day with this Green Power Protein Smoothie and drink an abundance of kale and spinach in one meal.
Apples
Apples are low on the gylcemic index (GI). The GI determines how much and how quickly a carbohydrate-containing food raises your blood glucose levels.
The lower a food is on the GI, the lower the effect on your blood sugar. Low GI foods prolong digestion due to their slow breakdown and help one to feel satiated.
Berries
Berries, like blueberries, blackberries, and raspberries are full of antioxidants. Antioxidants fight free radicals that cause inflammation in the body. With reduced inflammation, one is less fatigued and consequently has more energy.
Berries are high in fibre and low in sugar, so blood glucose levels do not spike as high, allowing for sustained energy. Berries are also great for weight management and can be thrown in smoothies or on top of oatmeal and yogurt, or eaten by themselves as a nourishing dessert.
Tip:
Since berries can be expensive, purchase bags of frozen berries as the nutritional level is the same. Plus frozen berries make for a cold slushy smoothie.
Bananas
Like other fruits, bananas are a good source of carbohydrates, with about 27 grams of carbs in 1 medium banana.
Bananas are a natural source of sugar (glucose, fructose, and sucrose,) which provide quick energy. However, bananas also contain dietary fibre, vitamins, and minerals, making them a nutritious and convenient snack option with slower sugar digestion.
Bananas are rich in Vitamin B6 and potassium. Vitamin B6 is involved in the metabolism of carbohydrates, proteins, and fats. It helps convert these macronutrients into energy that the body can use.
Potassium is vital for every cell in your body and supplies the body with energy.
Avocados
Avocados primarily contain monounsaturated fats, which are considered heart-healthy fats.
Fats are another important source of energy. They are broken down into fatty acids and glycerol, which can be converted into a form of energy called ATP (adenosine triphosphate) through a series of chemical reactions. Fats are stored in adipose tissue and can be mobilized when the body needs energy.
Tips:
Add avocado to your smoothies instead of bananas, chop up in salads, or my favourite, spread on toast with eggs.
Sweet Potatoes
Sweet Potatoes are a great source of iron, magnesium, Vitamin C, and Vitamin B6, a nutrient needed for energy production. With a healthy dose of fibre, sweet potatoes are great for boosting energy levels.
Sweet potatoes are also rich in antioxidants – bonus!
Look to this recipe for delicious and nutritious sweet potato fries.
Nuts
Nuts are high in healthy fats, protein, and fibre, which provide sustained energy over a longer period of time compared to simple carbohydrates. The combination of healthy fats and protein in nuts helps regulate blood sugar levels, preventing energy spikes and crashes.
Additionally, nuts contain various vitamins and minerals, such as magnesium and Vitamin E, which play important roles in energy metabolism. Overall, incorporating nuts into your diet can be a great way to boost energy levels and support overall health.
Nuts are a good snack option since they are easily transported. But remember, they are caloric, so eat with moderation.
Tip:
Add nuts into a healthy trail mix for a quick and healthy snack.
Pumpkin Seeds
Like nuts, pumpkin seeds are a great source of healthy fats, protein, and fibre, which provide sustained energy. Pumpkin seeds also contain zinc.
Zinc is an essential mineral that plays a vital role in numerous physiological processes in the body.
Tip:
Add pumpkin seeds to the healthy trial mix mentioned above, or toss on salads and soups.
Chia Seeds
Another fibre friendly seed rich in Omega 3 essential fatty acids. Chia seeds can be sprinkled on yogurts, cereals, and salads.
Or you can make the ever popular chia seed pudding and have it for a healthy breakfast or snack. Try this Berry Chia Pudding, which is so pretty and delicious and is loaded with antioxidants and fibre.
Eggs
Eggs are an excellent protein source. Protein helps to provide sustained energy by stabilizing blood sugar levels and promoting feelings of fullness, which can prevent energy crashes.
Eggs contain leucine, an amino acid known to stimulate energy production in several ways. It helps cells take in more blood sugar, stimulates energy production in the cells, and increases the breakdown of fat to produce energy.
Eggs are also rich in several B vitamins, which play an important part in the energy cycle
Pair your egg with a slice of whole grain bread and slice of avocado for a meal that is rich in protein, healthy fat and fibre.
Greek Yogurt
The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy.
Tip:
You can combine several of these energy-boosting foods into one powerhouse meal. Add chia seeds, berries, or apples to your yogurt. You can even stir in protein powder for added protein.
Water
An adult body is 60% water. The water we drink is absorbed by the intestines and circulated throughout the body in the form of body fluids, such as blood. These fluids deliver oxygen and nutrients to the cells, and take away waste materials, which are then eliminated with urination. This process provides energy to the body.
Water not only hydrates every cell in the body, it also helps to keep us full, flush out toxins, boost metabolism, and helps make our skin glow. So drink up!
Tips:
Aim to drink half your weight in ounces of filtered water every day. For example, someone who weighs 150 lbs. would need a minimum of 75 ounces. Drink more if exercising and on a hot day. Rule of thumb: add 8 ounces for every 20 minutes of sweaty exercise. Dehydration causes fatigue.
Green Tea
Green tea contains caffeine, which is a natural stimulant; however, it, also contains L-theanine, an amino acid that works synergistically with caffeine to provide a smoother and more sustained source of energy compared to some other caffeinated beverages.
Green tea also has antioxidants that may help reduce oxidative stress and inflammation in the body, supporting energy.
Cinnamon
Cinnamon has properties that support energy levels in the body. First of all it has been proven to regulate blood glucose levels and improve insulin sensitivity. Research has also shown that compounds in cinnamon support metabolism and improve circulation.
Tips:
Not all cinnamon is the same quality. Purchase real cinnamon called Ceylon for the benefitial health properties. Sprinkle generously in coffee, yogurt, cereal, and baking.
Save this pin for a list of foods that boost energy!
Frequently Asked Questions
What foods make you tired?
- High-carbohydrate meals: Foods high in refined carbohydrates, such as white bread, pasta, and sugary snacks, can cause a rapid increase in blood sugar levels followed by a subsequent crash, leading to feelings of fatigue.
- Large meals: Consuming large meals, especially ones high in fat and calories, can divert blood flow to the digestive system, making you feel tired as your body works to digest the food.
- Fatty or fried foods: Foods high in unhealthy fats, such as fried foods, can be more challenging for the body to digest, leading to feelings of sluggishness and tiredness.
What foods give energy fast?
Foods with carbohydrates are good to rapidly increase body energy levels. Along with carbohydrates, foods high in fibre, protein, or healthy fats are excellent to provide longer-lasting energy. Examples include, bananas with nut butter, oatmeal with berries, brown rice with grilled chicken.
Whole foods give more nutrients and quality carbohydrates, fats and protein, which are more bioavailable for the body. But it is important to not overeat as most foods will make you tired if your body is busy digesting a large meal.
What are whole foods?
Whole foods are natural, unprocessed foods that are free from artificial additives or alterations. These foods are healthier options because they contain essential nutrients like vitamins, minerals, fibre, and antioxidants without added sugars, fats, or preservatives. The vitamins and minerals in whole foods will give sustained energy throughout the day. To read more about whole foods, refer to this post.
Conclusion
From nutrient-rich fruits and vegetables to protein-packed snacks and complex carbohydrates, the right food choices can make all the difference in sustaining our vitality and enhancing our overall well-being. Incorporate these nutritious foods that give energy and avoid simple carbohydrates and you will find yourself more energized and invigorated throughout the day.
