Are you struggling to stay alert at meetings or having trouble focusing at work?
Eating for energy
Maintaining stable blood sugar is the key to keeping energy steady.
When blood glucose crashes, we tend to feel sluggish and tired.
Constantly chasing high and low blood sugar with sweets or caffeine leaves us exhausted.
The secret is eating enough protein at each meal, starting with breakfast.
Protein takes longer to digest, helpingslow the absorption of any carbohydrateeaten along with it.
So, in knowing this, which foods are ideal to help boost your energy throughout the day?
Eggs also have a significant amount of protein, up to 8 grams per egg.
They make an amazing breakfast to help maintain sustained energy.
Greek yogurt
Greek-style yogurt is another amazing breakfast option with just the right amount of protein.
It contains significantly more protein than traditional yogurt, up to 15 grams per serving.
But there is one caveat with yogurt it can contain a lot of sugar.
Instead, see to it to choose plain yogurt with no added sugar or sweeteners.
Beans
Beans of all varieties are nutritional powerhouses.
Iron is also used in energy production.
Minerals such asmagnesium,calcium, andpotassiumare all important for energy metabolism.
And lastly, the B-vitamins will help ensure that your food is efficiently used for more energy.
Whole grains
Whole grains are an excellent source ofB-vitamins, fiber, and carbohydrates.
Although carbohydrates can increase blood sugar, high quality, complex carbohydrates can provide sustained energy throughout the day.
An ounce of almonds has 6g of protein, 6g of carbohydrates, and 14g of fat.
Most of the fat is the heart-healthy monounsaturated fat.
The balance of protein, carbohydrates, and fat helps maintain stable blood sugar and sustain long-term energy.
But, the benefits of almonds don’t stop there.
They also have B-vitamins, which, as we have discussed, are vital for energy metabolism.
Just an ounce contains almost 20% of the daily needs for magnesium.
Amagnesiumdeficiency has shown to significantly lower endurance during exercise.
Getting enough magnesium every day can ensure you have plenty of energy to get through that tough workout.
Also, focus on low-mercury varieties such as salmon, pole-caught tuna, and sardines.
Caffeine does give us a temporary energy boost and may help us get moving in the morning.
There is nothing wrong with a little bit of caffeine.
Tea also has some amazinghealth benefits.
So, what’s the downside?
Too much caffeine can backfire on you by causing anxiety and irritability.
It can make your brain feel foggy and affect your performance.
Caffeine is a stimulant and people tend to have different levels of tolerance to its effects.
Too much coffee can also impact your sleep at night, leading you to feel exhausted the next day.
Breakfast stabilizes blood sugar, therefore stabilizes energy levels.
What should you eat for breakfast?
Ideally, something with a bit of protein and a complex carbohydrate.
A bit of Greek yogurt with some berries would be a great energy-boosting choice.
Or an egg with a piece of whole grain toast.
The combination of the energy-sustaining protein with the slow-burning complex carbohydrate will keep you productive until lunch.
This is true, even for healthy people without diabetes.
For dinner try some wild-caught salmon with a side of quinoa to achieve just that right balance.
First, anything high in refined sugar, i.e.
Another common energy zapper is not eating enough calories.
Instead, listen to your body.
If you are physically hungry, eat!
Just choose a properly balanced snack or meal that will satisfy your hunger.
The bottom line
Fluctuating energy levels can have a lot of different causes.
Although food can play a big role, it is not the only culprit for low energy.
Also consider other factors like sleep quality, stress, and just your overall health.
Your body and your blood sugar will thank you.
