The Fastest, Easiest Foods You Can Eat for Long-Term Energy
When you’re exhausted, it can seem almost impossible to pay attention to nutrition. However, no matter how hard it is, the food we eat plays an important role in maintaining our energy levels.
“When you’re tired, your body craves sugary carbs like desserts and processed snacks because eating those foods releases a dose of serotonin,” says Natalie Rizzo , a New York-based registered dietitian who works with athletes. “Eating sugary foods when you’re tired may give you a short-term mood boost, but it will eventually lead to an energy crash.”
When life gets busy and your energy starts to lag, here are some of the best foods that can help you provide consistent energy, as well as some of the quickest and easiest ways to fuel your body.
Foods with a low glycemic index help avoid blood sugar spikes
Your body quickly uses refined carbs (think processed foods like desserts, sodas, and white flour baked goods). Sugars, also known as simple carbohydrates, can be found in both whole foods and processed foods. In recent years, instead of talking about “simple” and “complex” carbohydrates, more attention has been paid to the glycemic index of a food, which is a measure of how quickly it changes blood sugar levels. The higher the glycemic index of a food, the faster it affects blood sugar, which in turn can negatively affect your energy levels, as a sharp drop in blood sugar will make you feel tired.
The big difference is that whole foods like fruits tend to have a lower glycemic index than their highly processed counterparts, despite having the same amount of simple carbohydrates. For example, an average apple contains 15 grams of sugar, which is equal to a tablespoon of sugar, but unlike table sugar, an apple has an average glycemic index of only 40 , meaning it offers a much more stable and long-lasting energy boost.
“It’s best to avoid sugar-added foods when you’re exhausted, as these foods will lead to a quick burst of energy followed by a crash,” Rizzo said. In the end, you will feel even more tired.
Protein and fiber help you feel full longer
While protein doesn’t affect blood sugar levels, it can help you feel full longer. The same is true for fiber. Opt for minimally processed foods like whole grain bread or oatmeal.
Look for “healthy” fats
Fats are essential for providing our body with energy. Generally speaking, you want to limit saturated fats in your diet , the main source of which are animal products such as beef, pork, and full-fat dairy products. While they can be part of a healthy diet in moderation, too much can have a number of adverse effects on your cardiovascular health.
Instead, you can opt for non-tropical vegetable fats, such as those found in olive oil, avocados, nuts, and seeds. These sources of fat are rich in monounsaturated and polyunsaturated fats, which are good for the heart.
Opt for almonds, walnuts and pecans
“Just one serving of almonds contains 6g of natural plant protein, 4g of fiber, 13g of unsaturated fat, and 1g of saturated fat,” Rizzo said. In addition, almonds contain magnesium , which promotes energy production in the body and supports a healthy immune system.
Choose easily digestible fruits like apples, bananas and oranges.
Fruit contains simple carbohydrates that can give you energy, but in a form that will cause your blood sugar levels to rise more gradually , helping you avoid an energy crash later on. If you’re already tired, try an easy-to-eat fruit like an apple or a banana. For more protein, fiber, and fat, add peanut or almond butter.
Don’t Underestimate Oatmeal
Oatmeal is easy to prepare and contains both fiber and protein, which means the energy you get from carbohydrates will last longer and you’ll avoid a blood sugar spike. As a graduate student, I made my own oatmeal bags by putting oatmeal in a plastic bag that I microwaved in the cafeteria. To add flavor, add frozen berries and nuts.
Try peanut butter and jelly sandwiches on whole grain bread.
Peanut butter contains heart-healthy fats, protein, and fiber, while whole grain bread contains fiber and protein, which give you energy for longer.
Mix yogurt and fruit
Mixing plain yogurt with whatever fruit you have (bananas, berries, mangoes, or whatever you like) will give you protein to keep you full, as well as long lasting energy from fruit. One easy way to always have fruit on hand is to buy frozen ones that last a long time.
Dip pre-cut vegetables in hummus
Hummus contains a mixture of fiber and protein, while vegetables contain fiber and many additional nutrients. To make things easier for yourself, choose pre-chopped vegetables, such as a bag of baby carrots or a vegetarian dish.
Treat yourself to cheese and whole grain crackers
This snack can be as simple as taking some cheese from the fridge and eating it with pantry whole grain crackers. Cheese contains protein, while whole grain crackers contain fiber and carbohydrates for a longer-lasting effect.