Foods that give you energy

It’s important to maintain balanced blood sugar levels and eat meals made up of low glycemic index carbohydrates combined with protein and small amounts of healthy fats. A balanced meal can keep you energized for up to four hours, so another pro tip is to eat every four hours or so, to maintain a steady stream of energy.

The worst foods to eat to sustain energy are foods high in sugar because they cause your blood sugar to rise rapidly, triggering the release of too much insulin, causing a drop in blood sugar.

Here are suggestions for you about foods that provide energy!

1. Oatmeal Porridge: The complex carbs in oatmeal mean it’s a slow-burning source of energy. Oats also promote serotonin production which can help us manage stress and enhance learning and memory function. Note: packets of flavored instant oats that are packed with sugar should be avoided. Instead, make your own and load them with berries, bananas, and a drizzle of maple juice or honey for a nutritious breakfast.

2. Bananas: One of the best foods for energy, whether frozen and blended into a smoothie, sliced ​​into oatmeal, or eaten on the go. They’re full of complex carbohydrates, vitamin B6, potassium, and even a little protein.

3. Yogurt: 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. Greek yogurt is a particularly good choice. Top with fresh berries and a dash of local honey or maple syrup.

4. Sesame seeds: Toasted sesame seeds add a little crunch and flavor to salads, soups, stir-fries and more. They’re full of magnesium, which helps convert sugar into energy, plus they’ve got a healthy dose of fat and fiber that help stabilize blood sugar.

5. Cinnamon: Cinnamon helps keep blood sugar steady, so it also helps stabilize your energy levels. One teaspoon of cinnamon contains as many antioxidants as half a cup of blueberries, one of the most antioxidant-rich foods. Shake some into your yogurt or add a little more to your coffee.

6. Drinking water: Dehydration is a definite cause of low energy and even brain fog. Feeling down? A glass of cool water can be of great help.

7. Beans: Whether you choose pinto beans, Great Northern beans, red, black or Anasazi beans, or any of hundreds of others, they all share the same nutritional profile. They digest slowly, helping to stabilize blood sugar levels. They also contain antioxidants, fiber, protein, and carbs. Beans are an excellent source of folic acid, iron, and magnesium, which help with energy production and fuel our cells.

8. Lentils: are delicious small beans, rich in carbs and fiber. Just one cup of cooked lentils contains about 15 grams of fiber and 36 grams of carbs. Lentils are a great source of energy, boost your energy levels by adding stores of iron, folate, zinc and manganese. These nutrients help break down nutrients and help with cellular energy production.

9. HummusThe chickpeas in hummus are a good source of complex carbs and fiber, which your body can use for steady energy. Tahini (sesame seed powder) and olive oil in hummus contain healthy fats and slow the absorption of carbs, helping us avoid blood sugar spikes.

10. Dates: This fruit is high in natural sugars, so if you need a quick mid-day energy boost, instead of drinking a second cup of coffee, opt for a few dates. Or, if you don’t like plain dates, prepare a few energy balls or oatmeal bars packed with dates and cinnamon to combat that mid-day sting. Dates are packed with vitamins and minerals like iron, manganese, copper, potassium and magnesium, in addition to fiber and antioxidants.

11. Brown rice: Is a very nutritious food, satisfying people. It is less processed than white rice, allowing it to have more nutritional value in the form of vitamins, fiber and minerals. Just half a cup of brown rice contains two grams of fiber and a lot of your daily recommended amount of manganese, a mineral needed by the enzymes that break down carbs and proteins, turning them into energy. Brown rice is also low on the glycemic index, which means it can help regulate blood sugar and promote steady energy levels throughout the day.

12. Butter: They are a superfood! Avocados are rich in good fats, fiber, and B vitamins. About 85% of the fat in an avocado is from monounsaturated and polyunsaturated fatty acids, which help promote healthy blood fat levels and enhance absorption. absorb nutrients. About 80% of the carbs in avocados are made up of fiber, which means delicious, long-lasting energy.

13. Sardines and fatty fish: According to an article from the Harvard School of Public Health, fish and other seafood are good sources of healthy long-chain omega-3 fats and are also rich in other nutrients like vitamin D and selenium. . Fatty fish is high in protein and low in saturated fat. There is also solid evidence that eating fish or taking fish oil is good for your heart and blood vessels. In addition to boosting your energy, eating fish once or twice a week can also reduce your risk of stroke, depression, Alzheimer’s disease, and other chronic diseases.

14. EggsEggs: Eggs are high in protein, which means steady and sustained energy. They also contain leucine, an amino acid known to stimulate energy production in a number of ways. It helps cells absorb more blood sugar, stimulates energy production in cells, and promotes the breakdown of fats for energy. Eggs are also rich in B vitamins, which help enzymes do their part in turning food into energy.

15. Shrimp: These versatile little critters are low in calories and provide vitamin B12 and omega-3 fats, a known mood and energy booster.

16. Cashews: low in sugar and rich in fiber, heart-healthy fats, and plant-based protein. They’re a solid source of copper, magnesium and manganese, which are important ingredients for energy production, healthy bones, brain health and immunity.

17. Sweet potatoes: is an excellent source of iron, magnesium and vitamin C, a nutrient needed for energy production. Add to that a healthy dose of fiber (complex carbs) and these nutrient sources are also rocket boosters for your energy levels.

(Photo: Gardening Know How)

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