The relationship between food and energy lies in the nutrients provided by the diet, as carbohydrates, protein, and fat provide calories that the body uses as fuel to perform its functions.
According to what was published by the Health website, not all foods affect energy levels in the same way, and maximizing energy requires a comprehensive nutritional approach. While carbohydrates are known for their effect on blood glucose levels, other nutrients can support energy levels as well.
A balanced diet includes a variety of foods to obtain energy, as follows:
1. Oatmeal
Oatmeal is a nutrient-dense carbohydrate packed with vitamins, minerals and soluble fiber. They are classified as complex carbohydrates, so they take longer to digest than your average sugary grain. A half cup of dry oatmeal provides 27 grams of carbohydrates and 4 grams of fiber, a dynamic combination for blood sugar control and long-lasting energy.
2. Banana
Eating one medium banana provides 26 grams of carbohydrates and 3 grams of fiber, which the body can convert into long-lasting energy. The benefits of bananas also include that they are rich in potassium, which is an essential nutrient for kidney, heart and nerve function and reduces muscle contraction.
3. Greek yogurt
Of all the yogurt varieties, Greek yogurt provides the most hunger-satisfying protein content. An average package of plain Greek yogurt provides approximately 8 grams of carbohydrates and 20 grams of protein. The carbohydrates in yogurt increase energy, while the protein gives the body something else to digest, prolonging the effect of carbohydrates on the body.
4. Sweet potatoes
Sweet potatoes are an excellent source of complex carbohydrates, providing long-lasting effects on energy levels. One medium baked sweet potato provides 24 grams of carbohydrates and 4 grams of fiber. Sweet potatoes are also rich in carotenoids and polyphenols, which provide antioxidant, anti-inflammatory and anti-cancer properties.
5. Eggs
While eggs don’t necessarily provide energy on their own, they do contain essential nutrients for energy production. Eggs are a protein-rich food, but they also contain a group of B vitamins, which play a crucial role in energy production.
One boiled egg contains 0.07 mg of thiamine, or 6% of the recommended daily intake. Thiamine is necessary to metabolize glucose for energy, which means it helps the body utilize the carbohydrates consumed.
6. Beetroot
Beets can be a nutritious addition to a balanced diet. It has a positive effect on energy. A half cup of sliced cooked beets provides about 8 grams of carbohydrates and about 2 grams of fiber. A moderate dose of carbohydrates combined with an appropriate amount of fiber usually translates into consistent energy levels. Beets are also an excellent source of antioxidants and nutrients that have been linked to improvements in the cardiovascular system. Plus, beets are rich in nitrates, which the body metabolizes into nitric oxide. Nitric oxide acts as an intracellular and extracellular messenger essential for dilating blood vessels, which is why many athletes rely on it to improve athletic performance.
7. Almonds
Almonds are nutritional powerhouses that contain protein and healthy fats. A 30-gram serving of whole almonds provides about 6 grams of carbohydrates, 6 grams of protein, and 14 grams of fat. Because almonds are low in sugar, they are unlikely to cause high blood sugar. Almonds are also a good source of essential nutrients such as vitamins B and E and magnesium.
8. Chia seeds
Chia seeds contain a balanced ratio of protein, carbohydrates and fats, providing a sustained release of energy that leaves you feeling energized throughout the day. A 30-gram serving of chia seeds provides about 12 grams of carbohydrates, 4 grams of protein, and 9 grams of fat, along with fiber.
9. Spinach
Spinach offers many potential health benefits, including its role in boosting energy levels. Spinach is rich in iron, which is an important element for the production of red blood cells. Spinach can be linked to energy levels, as red blood cells are necessary for transporting oxygen, and oxygen is necessary for energy production.
10. Quinoa
Quinoa is known as a plant-based source of protein, as well as a whole grain that has a powerful energy impact, due to it containing all nine essential amino acids, making it a complete protein and an excellent food for tissue repair. One cup of cooked quinoa provides 40 grams of carbohydrates, 8 grams of protein, and 5 grams of fiber. Quinoa is a good source of magnesium, potassium, phosphorus and iron.
11. Berries
Blueberries are known for their vibrant color, but they also boast impressive nutrients that can provide a boost of energy. Blueberries are a good source of carbohydrates, and are full of antioxidants that fight oxidative stress and reduce fatigue. Blueberries contain 14 mg of vitamin C per cup, which is 15% of the recommended daily amount.
12. Hummus
Chickpeas offer a wide range of nutrients vital for energy production. It is rich in complex carbohydrates and fibre, which provides a steady release of glucose in the body. It is also often prepared with olive oil, which can be a good source of healthy fats.
A half cup of chickpeas provides 20 grams of carbohydrates, 6 grams of protein, and 4 grams of fiber, which is excellent for a steady release of energy.
13. Lentils
Lentils are packed with nutrients, are a good source of complex carbohydrates, provide a sustained release of energy after consumption and provide stable blood sugar levels. A quarter cup of lentils contains 30 grams of carbohydrates, 12 grams of protein, and 5 grams of fiber. Its high fiber content helps regulate digestion and energy.
14. Beans
Part of the legume family, beans are a nutrient-dense food that can greatly impact energy levels. Beans are full of complex carbohydrates, which means they can provide a steady release of energy after eating them. A half cup of beans provides about 20 grams of carbohydrates and 7 grams of fiber.
15. Dates
Dates contain glucose, fructose and sucrose, meaning they are rich in natural sugars and can provide a quick boost of energy. One pitted date contains 18 grams of carbohydrates, making it a convenient energy booster. Dates contain many essential nutrients, including copper, iron, manganese and potassium.
