Complex carbs are key for sustained energy throughout the day, while too many sugary snacks can lead to energy crashes. Find out which foods you need for round-the-clock energy
Juggling the
responsibilities of work, life, and family can cause too little sleep, too much
stress, and too little time.
Yet even when you're
at your busiest, you should never cut corners when it comes to maintaining a healthy diet. Your body needs food to function at its best and
to fight the daily stress and fatigue of life.
Energy and Diet: How
The Body Turns Food Into Fuel
Our energy comes from
the foods we eat and the liquids we drink. The three main nutrients used for
energy are carbohydrates, protein,
and fats, with carbohydrates being the most important source.
Your body can also use
protein and fats for energy when carbs have been depleted. When you eat, your
body breaks down nutrients into smaller components and absorbs them to use as
fuel. This process is known as metabolism.
Carbohydrates come in two types, simple and complex, and both
are converted to sugar (glucose). “The body breaks the sugar down in the blood
and the blood cells use the glucose to provide energy,” says Melissa Rifkin,
RD, a registered dietitian at the Montefiore Medical Center in the Bronx, N.Y.
Energy and Diet: Best
Foods for Sustained Energy
Complex carbohydrates
such as high-fiber cereals, whole-grain breads and pastas, dried beans, and
starchy vegetables are the best type of foods for prolonged energy because they
are digested at a slow, consistent rate. “Complex carbohydrates contain fiber,
which takes a longer time to digest in the body as it is absorbed slowly,"
says Rifkin. Complex carbs also stabilize your body’s sugar level, which in
turn causes the pancreas to produce less insulin. This gives you a feeling of
satiety and you are less hungry.”
Also important in a
healthy, energy-producing diet is protein (preferably chicken, turkey, pork
tenderloin, and fish), legumes (lentils and beans), and a moderate amount of
healthy monounsaturated and polyunsaturated fats (avocados, seeds, nuts, and
certain oils).
“Adequate fluids are
also essential for sustaining energy,” says Suzanne Lugerner, RN, director of
clinical nutrition at the Washington Hospital Center in Washington, D.C. “Water
is necessary for digestion, absorption, and the transport of nutrients for
energy. Dehydration can cause a lack of energy. The average person needs to
drink six to eight 8-ounce glasses of water each day.”
Energy and Diet: Foods
to Avoid
Simple carbohydrates,
on the other hand, should be limited. Ranging from candy and cookies to sugary
beverages and juices, simple carbs are broken down and absorbed quickly by the
body. They provide an initial burst of energy for 30 to 60 minutes, but are
digested so quickly they can result in a slump afterward.
You should also avoid
alcohol and caffeine. Alcohol is a depressant and can reduce your energy
levels, while caffeine usually provides an initial two-hour energy burst,
followed by a crash.
Energy and Diet:
Scheduling Meals for Sustained Energy
“I always recommend
three meals and three snacks a day and to never go over three to four hours
without eating something,” says Tara Harwood, RD, a registered dietitian at the
Cleveland Clinic in Ohio. “If you become too hungry, this can cause you to
overeat.”
Also, try to include
something from each food group at every meal, remembering that foods high in
fiber, protein, and fat take a longer time to digest.
Even if life is
hectic, it’s important to make wise food choices that provide energy throughout
the day. Your body will thank you.