Sugar and caffeine don’t give you energy for long! Try these healthy food substitutes to get energy

Have you ever noticed that a food or snack that you thought would give you a quick energy boost actually made you feel more sluggish? You snacked on chocolate to try to get through that midday slump or thought a second cup of coffee would help you power through until dinner. You may have had a brief burst of endurance, but it didn’t last very long. There’s a scientific reason for this, and even better, you have options for tasty substitutions that will give you the same energy boost without the impending crash.

Foods and drinks that do not provide sustainable energy

There is a misconception that candy, coffee, and similar foods and drinks will give you long-lasting energy. Experts say many of these products leave you feeling tired and unfocused.

Sugar

When you eat a treat, your blood sugar levels spike. This may seem like an energy boost at the time, but it’s actually a basic hormonal response. Eventually, your levels will plummet, leaving you feeling depressed.

“Experiencing these regular spikes and crashes in blood sugar can contribute to long-term health problems like weight gain, as it is often accompanied by higher calorie intake on a regular basis and together can lead to problems like diabetes or obesity,” he warns. Chris Mohr, Ph.D., dietitian, Fitness and Nutrition Consultant at Fortune Recommends Health.

Refined grains have a similar effect, he explains. Jessica Crandall, Registered Dietitian According to FuturHealth’s medical advisory board, white bread, pasta, and rice, for example, are high in carbohydrates. While complex carbohydrates provide the body with a solid source of energy, white cereals contain simple carbohydrates like those found in candy and cakes, and are therefore not helpful in sustaining your energy.

Caffeine

Caffeine can act as a short-term boost to energy and brain function, but it’s easier than you might think to consume too much and feel irritable, nervous, and anxious.

“Caffeine works by blocking adenosine receptors in the brain, which helps prevent feelings of fatigue,” explains Shannon Cook, Graduated in nutrition from Fay, a company specializing in nutrition. “However, this temporary alertness comes at a cost. When the effects of caffeine wear off, the accumulated adenosine can cause a significant drop in energy, leaving individuals more tired than before. Additionally, regular caffeine consumption can lead to tolerance, where the same amount of caffeine produces less noticeable effects, leading to increased consumption and increased dependence.”

Try these healthy swaps for items that provide lasting energy

Replace simple carbohydrates with complex carbohydrates

Complex carbohydrates like fruits, whole grains, and vegetables are a great alternative that helps keep your energy levels and blood sugar stable, Crandall suggests. For even longer-lasting energy, she recommends pairing a complex carbohydrate with a protein, such as Greek yogurt with berries for an energy-efficient snack.

Replace energy drinks with tea

Instead of caffeinated energy drinks, Mohr suggests trying something like black or green tea, both of which contain less caffeine and more antioxidants.

Replace refined sugar with natural sugar and fiber

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Fiber is another important nutrient for balancing energy levels and maintaining healthy digestion, Mohr notes. Instead of candy, try mixed nuts or a piece of fruit for healthy fats, fiber, and natural sugars.

Replace caffeine with protein

Cook says replacing caffeine with well-balanced, nutrient-dense, protein-rich meals and snacks is the “secret sauce” for sustained energy. For example, scrambled eggs with vegetables and whole-grain toast, quinoa salad with grilled chicken and mixed greens, turkey and cheese with a piece of fruit during the day. Dinner could be salmon, a baked potato and steamed vegetables.

Replace subtraction with addition

Switching to healthy energy sources that actually increase energy production doesn’t necessarily mean going without resources, he says. Daryl GioffreCertified nutritionist and gut health expert at health brand Alkamind. Adding healthy foods instead of cutting out the foods you love will help you stick with your lifestyle changes, he says.

For example, Gioffre suggests adding mineral salts, which are essential for neutralizing harmful acids that slow down your body, he says. You can use mineral-rich salts like Himalayan salt, Celtic gray salt, and Redmond true salt instead of table salt, which is devoid of alkaline minerals.

Additionally, most adults are deficient in magnesium, Gioffre points out. The mineral is responsible for more than 600 functions in the human body, some of which are directly related to maintaining energy and sleep quality.

“By getting enough magnesium, you’ll have more energy, better rest, stabilize your mood and mental health, and improve your metabolism, which will contribute to your overall energy levels,” he explains. “Foods rich in magnesium include spinach (1 cup = 49% of the recommended daily value of magnesium!), kale, black beans, almonds, cashews, pumpkin seeds, avocados, and broccoli.”

Replace store-bought energy bars with homemade energy bars

Instead of a prepackaged energy bar, you can make your own with healthier ingredients and no additives, he explains. Delia McCabe, Ph.D.psychologist specializing in nutrition and brain health. Try thinly sliced ​​dried apricots and golden berries with sunflower seeds mixed with melted 70 percent dark chocolate, she says, and spread it all out on a baking sheet and refrigerate until it hardens into a sort of chocolate bark.

Swap Coffee for This Energizing Smoothie

A coffee smoothie is another great option, McCabe says. Blend together leafy greens, a handful of raw almonds soaked and rinsed overnight, hemp seeds, a few pitted dates, a few blueberries, half a frozen banana, and a few tablespoons of chia seeds soaked overnight, blended and topped with pumpkin seeds. This can provide the quick caffeine-fueled energy we crave, but with the sustained release of beneficial carbs packed with fiber, good fats, and protein to stop the energy crash that most smoothies provide, she says.

“These types of foods all contain the right kind of fats that help the flavor molecules disperse in our mouths much more efficiently than water-based, fat-free foods,” McCabe notes. “It’s a way to break the habit of eating processed foods for energy, because the brain likes crunch, flavor, smoothness, and sweet or salty, all combined, and when these foods are also nutrient-dense, we win all around.”

Read on for more nutrition information!

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This content is not a substitute for professional medical advice or diagnosis. Always consult your doctor before following any treatment plan..

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