It’s natural to reach for a cup of coffee, a little package of candy, or some sort of energy drink when you feel drained and require a quick pick-me-up. This is what many people have become accustomed to doing, but the consumption of unhealthy refined carbohydrates (think sodas, bread, chips, candy, and processed snacks) are quickly digested and can spike blood sugar levels. The energy boost is often short-lived and results in a severe crash later on.
When blood sugar drops you are likely to experience increased cravings for more of these “energizing” foods, leading to potential weight gain. Foods that actually energize the body include a healthy combination of fiber, protein, and complex carbohydrates. This magical combination isn’t the “quick fix” that everyone is used to; rather, these nutrients are slowly released into the bloodstream to keep you steadily energized for hours to come.
The Best Energizing Foods
If you want to boost your energy levels, then you need to steer clear of foods with additives. Nuts, seeds, whole grains, and certain fruits and vegetables are great options for fuel. The protein in these foods helps to stimulate the production of a brain chemical that regulates concentration, making you more alert and able to focus when the mid-afternoon slump hits. Smart snacking can help you curb unhealthy cravings and keep energy levels sustained for longer periods of time. Consume the following foods to zap a little more life into your days.
Almonds Or Almond Butter
In case you didn’t know, almonds are superstars in the snack world. Magnesium and B-vitamins are among the many nutrients in almonds/almond butter, and these nutrients help to convert food into energy. Studies have shown that low levels of B-vitamins can lead to poor concentration, mood swings, and fatigue. About 2 tablespoons of almond butter or 23 almonds help to energize you and keep calories in check.
Banana
Bananas are a great energizing snack options, especially if you smear a little almond butter on them. Bananas contain potassium, which works to improve concentration and eliminate fatigue. As previously mentioned, B-vitamins work to keep you focused and energized, and bananas have a lot of vitamin B6.
Spinach
It’s not everyone’s first thought to reach for a handful of spinach when feelings of sluggishness strike. That may need to change because spinach is a nutrient superstar that contains protein, magnesium, and iron, which works to combat fatigue and increase endurance, both physically and mentally. Spinach also contains tyrosine, which works to improve alertness. Make a little spinach salad with a lemon vinaigrette because vitamin C aids the absorption of the iron from spinach.
Oats
Any nutritionist will explain that oats are the best breakfast to keep you energized for a long time. The high-fiber content is the reason for this. The fiber helps to keep blood sugar levels stable and takes long to digest, helping your sustain energy levels and remain focused. You can make small jars of overnight oats so they are ready to go. Don’t forget that old fashioned rolled oats or steel cut oats are optimal choices.
Pistachios
Pistachios are pure protein powerhouses! In addition to their protein content, they are packed with heart-healthy monounsaturated fats and fiber, both of which help satiate you. Twenty-five pistachios is the ideal portion to prevent you from crashing, and this number only accounts for 100 calories!
Hummus
This dip seems simple, but it contains olive oil, tahini, garbanzo beans, and lemon juice, al of which contain nutrients that support healthy energy levels. The fiber and protein work to stabilize blood sugar, boost energy, and curb unhealthy cravings. Assuming that you don’t want to eat hummus out of the container with a spoon, it is best to dip carrot sticks, celery sticks, or red pepper strips in it for the perfect snack.
