
Do you often feel exhausted even after getting enough sleep? You may not realize it, but certain foods could be the culprit behind your lack of energy. This list outlines some common foods that may unexpectedly drain your energy levels.
By making a few changes to your diet, you may be able to combat the fatigue and boost your energy. So, let’s dive into the list and explore how these foods can affect your energy levels.
Grains And Simple Carbs
Are you a fan of bagels and other simple carbs for breakfast? While they may be convenient and tasty, they could be the reason behind your mid-day energy slump.
Refined grains like white flour bagels and bread, white pasta, and white rice cause a spike in blood sugar, followed by a rapid drop, leaving you feeling depleted. But not all carbohydrates are created equal. Complex carbs, like whole grains, are digested more slowly, providing a steadier source of energy.
To boost your energy levels, opt for healthier carb choices like whole-grain bread, brown rice, and sweet potatoes. These foods won’t cause your blood sugar to fluctuate as much, giving you more long-lasting energy. Another tip is to pair carbs with protein and healthy fats, like having a whole-grain bagel with an egg and some avocado, for sustained energy throughout the day. So, next time you reach for a carb-heavy meal, think about the quality of carbs you’re consuming and how you can make them work for you.
Orange Fruit Juice
You may have heard that orange juice is a healthy way to start your day, but did you know it could be draining your energy levels? Despite giving you an initial boost, the simple carbohydrates in orange juice cause a rapid rise and fall in blood sugar, leading to a decrease in energy.
On top of that, many orange juices contain added sugar, high-fructose corn syrup, and artificial colors and flavors. Instead of relying on sugary beverages, try swapping them out for water. Adding berries, lemon, lime, cucumber, or mint can help flavor your water and make it more enjoyable. Another fun trick is to freeze berries into ice cubes and add them to your water for a refreshing twist.
But be careful not to replace sugary drinks with artificially sweetened ones, as they may not be any better. Research suggests that artificial sweeteners could potentially raise your blood sugar levels more than sugar-sweetened drinks and desserts. So, next time you reach for that glass of orange juice, consider opting for a healthier alternative like water to help maintain your energy levels throughout the day.
Breakfast Cereals
Are you starting your day with breakfast cereals or flavored yogurts? While these foods may seem like a quick and easy way to start your day, they could be the culprit behind your low energy levels.
Many breakfast cereals contain added sugars, which can cause a spike in blood sugar and insulin levels. This initial energy boost is usually followed by a crash, leaving you feeling drained. In fact, some popular breakfast cereals can contain up to 50% added sugars!
Additionally, research suggests that eating foods high in added sugars can lead to cravings for more sugary foods, creating an energy-draining cycle.
To avoid the energy-zapping effects of added sugars, look for breakfast cereals that contain at least 4-5 grams of fiber per serving and have no added sugars. Other popular breakfast foods like flavored yogurts, juices, muffins, granola bars, and some types of bread also tend to be high in added sugars, so it’s best to avoid them or find less sugary alternatives.
Coffee And Energy Drinks
Caffeine, the stimulant in coffee, can create a short-term boost in energy and brain function, which many people rely on when feeling tired. However, regularly relying on coffee instead of proper nutrition or sleep can drain your energy over time. Too much caffeine can also negatively affect the quality of your sleep, which can reduce your energy levels over the long term.
Limiting coffee intake to around four cups per day is recommended. While energy drinks can provide a short-term energy boost, they often contain high amounts of sugar, which can cause energy to spike then drop sharply, leading to fatigue. Energy drinks also contain high levels of caffeine, which can cause tolerance buildup and worsen panic attacks, anxiety, and heart palpitations if consumed in excessive amounts.
It’s important to remember that while coffee and energy drinks can be helpful in providing a short-term energy boost, relying on them in place of proper nutrition and sleep can have negative long-term effects on your energy levels.
Fast Food / Oily Food
It’s no secret that fried and fast foods aren’t exactly a powerhouse of nutrients. In fact, they can actually leave you feeling drained and sluggish. Here’s why:
Firstly, these types of foods are typically high in fat and low in fiber, vitamins, and minerals. This combination can slow down digestion, meaning that it takes longer for energy-boosting nutrients to enter your body.
But that’s not all. Eating a lot of fatty foods in one sitting can also make you feel uncomfortably full. And let’s be honest, feeling overly stuffed isn’t exactly conducive to productivity and energy.
To avoid feeling sluggish and drained after a meal, try opting for healthier options with more nutrients, such as grilled chicken or a veggie-packed stir fry. Your body (and energy levels) will thank you.
Low-Calorie And Low-Protein Food
Low-calorie snacks and foods are often seen as a solution for weight loss. While reducing calorie intake can be helpful, it’s important to understand that our bodies are complex and need more than just calories to function optimally.
Calories are a unit of measurement used to estimate the amount of energy a food provides to the body. Our bodies need calories to sustain basic functions like breathing and thinking. However, regularly depriving your body of the calories it needs can lead to hormonal imbalances and a slowed metabolism, ultimately leaving you feeling drained.
Eating low-calorie foods can also increase cravings and lead to overeating at the next meal, leaving you feeling overly full and sluggish. Instead of focusing solely on calories, it’s essential to choose nutrient-dense foods that provide the necessary vitamins and minerals our bodies need.
Another important nutrient for maintaining energy levels is iron. Iron is essential for transporting oxygen in the blood, and not getting enough can cause fatigue and weakness. The amount of iron needed varies by age and gender, with men requiring at least 8 milligrams daily, and women ages 50 and younger needing 18 milligrams.
Conditions like celiac disease, ulcerative colitis, and Crohn’s disease can make it harder for the body to absorb iron from food. Surgery, such as gastric bypass, and certain medications can also affect iron absorption. Foods like beef, pork, liver, leafy greens, legumes, iron-enriched cereals, and dried fruits can help boost iron intake.
Final Thoughts
By steering clear of the six groups of food mentioned above, you can naturally increase your energy levels while also reaping other incredible benefits such as improved skin clarity, better blood pressure and cholesterol levels, and even a slimmer waistline. Remember, your body deserves the best, so choose your foods wisely and enjoy the benefits of a healthier and more energized lifestyle!