Top 5 Foods for Natural Energy

We all require energy to function and have the stamina to go about daily activities. Without it, productivity levels fall drastically as fatigue sets in. Consequently, many people like to eat or drink energizing foods and beverages to remain at their best throughout the day. But, too often than not, we reach for candy bars and soft drinks like Red Bull to keep our energy levels up. However, such processed foods and drinks are only rich in sugar or fast metabolizing glucose. Soon after consuming them, a quick drop in energy follows, leaving you feeling lethargic or even in a bad mood.

The good news is that there are energizing foods that can sustain vitality for longer periods and prevent a drastic drop in blood sugar. Such foods often contain complex carbohydrates, which are known to digest slowly and provide lasting energy. The list of healthy energizing foods is long. However, if you want a few quick suggestions, here are top 5 foods for natural energy.

1. Oats
Dubbed the breakfast of champions, oatmeal is a great dish to energize your body in the morning and prepare yourself for the busy day ahead. This energy rich food is also packed with plenty of dietary fiber. One ounce of dried oats yields about 177g in weight and contains 120 calories. As a bonus, oats are low on the glycemic index, making them safe for people with diabetes.

2. Yogurt
One way to induce the slow release of glucose is by combining carbs with another nutrient. For instance, protein will slow down the digestion of carbohydrates for more sustained energy release. You can achieve this effect by eating yogurt for dessert after meals. Greek yogurt, in particular, has the highest amounts of protein. One container with 170g of Greek yogurt will provide about 17g protein, 100 calories and 6g in carbohydrate content.

3. Legumes
Legumes are revered for being some of the best sources of low-fat plant-based protein. But, did you know that they are also energizing foods? One tablespoon (11g) of cooked beans contains about 14 calories (58.6Kj of energy). To put this into perspective, if you eat one cup serving (containing 177g) of cooked beans, you will get 924KJ (equivalent to 225 calories). Other energizing legumes include lentils, soy, and chickpeas, just to name a few.

4. Nuts
Ever wondered why a single peanut butter sandwich is enough to push you through mid-afternoon doldrums? Well, nuts like pecans, almonds, cashews, peanuts, and walnuts contain plenty of dietary fiber. This means that they break down slowly in the digestive track, leading to sustained glucose release. Snacking on nuts throughout the day gives you not only an energy boost but also a consistent supply of healthy fats and protein.

5. Fruits
If you want to satisfy your sweet tooth cravings and still get an instant energy boost, fruits are a much healthier choice over candy bars, energy drinks, and coffee. The simple sugars found in fresh fruit juice and smoothies include varying proportions of fructose, sucrose, and glucose, which can be quickly digested and absorbed into the bloodstream. If you eat whole fruits, fiber will slow down digestion to bring about sustained energy release. The great thing about fruits is that they are rich in vitamins and other trace minerals that promote good health.

Other than learning about healthy energizing foods to include in your diet, knowing how to eat them right can make a difference. Nutrition experts recommend eating multiple small meals throughout the day rather than one large main course. Refueling the body every few hours boosts metabolism and often contributes to an overall feeling of vitality.