6 Foods That Zap Your Energy
If you’re in the habit of falling into an afternoon slump that nearly depletes your energy levels, it could be due to what you have (or have not) been eating. Katie Janeczek, a registered dietitian nutritionist, told Real Simple that skipping meals because you do not have time to cook or have a busy schedule can contribute to feeling tired during the day.
Your body needs carbohydrates from food to convert into glucose, a form of sugar that is an essential energy source for your body. Your body also needs protein and fiber because your energy level drops if you get too hungry. Dietitians advise eating when your body tells you it’s hungry, Maya Feller, a registered dietitian, told Real Simple. However, avoid going more than five hours without eating and avoid foods that can drain your energy levels.
While certain foods can stabilize your blood sugar levels, Feller and Janeczek say some foods can cause your blood sugar levels to rise and then crash 30 to 60 minutes later, causing you to feel tired again. Janeczek points out that ultra-processed food and drinks are known for doing this because they are high in sugar and refined carbohydrates and low in protein, fiber, vitamins, and minerals.
Refined carbohydrates, found in foods like pizza and pasta, are heavily processed and stripped of fiber and nutrients. While refined carbohydrate foods may taste good, they only satisfy your hunger for a short time, Feller said.
The following are six foods that can cause your energy level to tumble quickly and leave you feeling tired:
1. Sugary Beverages
Sweet teas and lemonades, which people enjoy on a hot summer’s day, are loaded with sugar. Sodas and some flavored or enhanced waters are also loaded with sugar. Energy drinks designed to boost energy levels also have a high sugar content. Real Simple reports that a can of soda has about 10 teaspoons of sugar, while a can of Red Bull, a popular energy drink, has nine to 12 teaspoons of sugar.
2. Fruit Juices
Fruit juices are considered healthy because they contain fruit. However, Real Simple says, “the ultra-processed nature of juices means that there is little to no fiber left.” All that remains are free-floating sugars. Ultra-processed foods and beverages have been changed to include fats, salts, hydrogenated oils, starches, and sugars. According to Real Simple, every eight-ounce cup of juice contains five to nine teaspoons of sugar.
3. Foods Made With White Flour
White bread, pizza, crackers, and biscuits are examples of foods made from white flour, a refined carbohydrate. While tasty, foods made with white flour lack the steady energy that your body needs.
4. Chips and Crisps
Potato chips and crisps, which are similar to chips, are both popular snack foods. However, they are ultra-processed, refined carbohydrates. If that’s not enough, chips and crisps contain saturated fats and hydrogenated oils (trans fats), both of which can impact blood cholesterol.
5. Chocolate and Candy
Chocolate and candy are all-time favorite snacks, but these sweet treats are also ultra-processed foods that can cause your blood sugar level to rise. But that doesn’t mean you can’t enjoy a sweet treat once in a while.
6. Baked Goods
Although cakes, donuts, cookies, and pastries are all delicious, they are made from white flour and have a lot of sugar. However, you can still have a doughnut for breakfast or a slice of cake for dessert. If you have baked goods, time these treats and balance them with nutritious meals so they won’t drastically affect your energy levels.
Foods That Give You Energy
Just as some foods drain your energy, some foods satisfy your hunger, stabilize your blood sugar levels, and give your body the energy boost that it needs.
When planning your breakfast and lunch, dietitians recommend choosing foods that contain carbohydrates and are high in protein and fiber. Opt for complex carbohydrates like brown rice, whole-grain bread, and quinoa. White rice is also an option if you combine it with fiber-rich vegetables and a source of protein. Experts say combining refined carbs with fiber and protein can help prevent sharp spikes in blood sugar levels.
When it comes to snacks, Feller suggests choosing snacks that can effectively curb your hunger while also replenishing your energy. “If you’d like a cookie at snack time, there’s nothing wrong with that,” Feller told Real Simple. “However, it’s not giving your body the flood of nutrients that it needs—it’s not helping to quell your hunger between meals.”
Feller said the most satisfying snacks would have complex carbohydrates and are rich in protein and fiber, such as:
- Dates with almond butter
- Vegetables with hummus or a Greek yogurt dip
- Roasted chickpeas with a side of fresh fruit or half a sandwich.
Things might get tricky if you’re at a pizza party or someone gives you a gift of freshly baked brownies or cookies. If you’re concerned about your energy levels slumping after eating these foods, Janeczek suggests eating high-fiber or high-protein foods, such as unsweetened nuts, an egg, or bean salad, before eating the pizza or a sweet treat.
Source Links:
https://www.realsimple.com/foods-that-make-you-tired-8738277
