A lot of lists of foods to boost your energy contain items that you are unlikely to have to hand. But there are several everyday food items that can give you an energy boost. And incorporating those into your diet will help maintain your energy levels throughout the day.
Types of Foods to Boost Your Energy
When looking at the sorts of foods to incorporate into your diet for increased energy, look out for foods which have the following.
Complex Carbohydrates
Complex carbohydrates, such as whole grain foods, release glucose into your bloodstream more slowly and so are great for maintaining energy levels. This is in comparison to simple carbohydrates, such as refined sugar, which release glucose at a much quicker rate. The resulting spike in blood sugar has the negative knock-on effect of an energy crash. A more steady release of glucose helps avoid such highs and lows.
Fibre
Fibre, the name given to a certain group of complex carbohydrates, also helps maintain your blood sugar levels. This in turn reduces energy slumps caused by a drop in blood sugar. It also helps “keep things moving” in the bowel department, helping to prevent the sluggishness caused by constipation.
B Vitamins
There are several types of B vitamins, many of which play key roles in the conversion of food into energy. They also help with the storage of energy. So increasing the number of Vitamin-B rich foods is likely to help with energy levels.
Magnesium
Magnesium is another converter of food into energy, as well as being involved in the production energy. Another benefit of magnesium is that it is said to help improve sleep, which can only help with our energy levels.
The above is not an exhaustive list and a balanced, healthy diet is always recommended. But which foods meet the nutrient requirements set out above? Well, here are ten everyday foods that can help boost your energy to get you started.
1. Bananas
Bananas are one of those fruits a lot of us buy regularly without appreciating the power-house of energy they truly are. They are packed full of complex carbs and fibre, as well as potassium and vitamin B6.
They are also easy to consume – the ultimate portable snack. You can also add them to smoothies, slice over porridge or other cereal, turn them into banana bread, add them to pancakes or, a recent favourite of mine, add sliced to peanut butter on toast!
2. Oats
With their low glycaemic-index (GI) rating, oats are a great way to start the day. They are a slow-release energy source so a brilliant breakfast choice. If you can, opt for the rougher, less-processed oats, as these have a slightly higher level of fibre and protein.
Topping your porridge with other energy-boosting foods from this list will supercharge your porridge. These banana oat pancakes are super easy and taste great – especially if you add in some dark chocolate chips! They have the added benefit of being gluten and diary-free.
And check out my Gluten-Free Pineapple, Honey & Ginger Oat Bars for a tasty energy-boosting snack to beat the afternoon slump.
3. Nuts
Nuts are full of great vitamins and minerals, as well as being a good source of good fats. Almonds, for example, contain protein, magnesium, copper, and the B vitamin, riboflavin. And peanut butter is a good energy-boosting toast topper.
I like to make my own nutty granola by tossing some mixed nuts in honey or maple syrup and adding some cinnamon. Then toasting them in the oven for ten minutes or so until golden. Try adding a handful on top of your porridge or to some natural yoghurt.
4. Honey
Speaking of honey, this is a good low-GI alternative to refined sugar. The old adage of everything in moderation applies, but adding a spoonful to peppermint tea is a lovely morning pick-me-up.
5. Eggs
Eggs are an excellent source of protein, which can help provide you with energy. They are also a good source of B vitamins. So an omelette for breakfast or egg salad for lunch will help keep energy levels boosted.
6. Sweet potatoes
With a hefty hit of complex carbs and fibre, as well as vitamin A, magnesium and iron, the sweet potato is a powerhouse of energy. Perhaps not one you will always have in the cupboard but one to consider keeping to hand if not.
My favourite lunch at the moment is sweet potato soup – simply chop up a couple of sweet potatoes and boil until soft in chicken or vegetable stock (I just use a stock cube). I also add in a random selection of spices, such as coriander, turmeric, ginger and cumin. Once blended, the end result is a comforting soup to kick-start your afternoon.
7. Avocado
Avocados are a great source of healthy fats, vitamin A and fibre. So no wonder they have seen such a resurgence in popularity in recent years! From adding to your salad to topping it on your toast with an egg for breakfast, it’s a versatile fruit (yes, I did have to Google if it was a fruit or vegetable!) that you can incorporate into most meals. It can even be whipped up with melted chocolate to make a (relatively) healthy vegan dessert.
8. Oranges
While the saying is that an apple a day keeps the doctor away, an orange a day could help keep those energy slumps at bay. With their high vitamin C content, they can help reduce levels of oxidative stress, which in turn will help reduce fatigue.
For the added fibre benefit, try to eat them whole rather than juiced.
9. Dark Chocolate
Craving some chocolate with your afternoon cuppa? (Or is that just me?!) Try reaching for the darker variety, rather than milk or white chocolate. Dark chocolate has a higher cocoa content, an antioxidant, plus caffeine and theobromine, which can help fight tiredness. It also tends to contain less sugar than milkier varieties.
10. Popcorn
Last but not least, a good option for a low-calorie afternoon snack is a bag of popcorn. It has plenty of fibre and is high in carbs so, provided you skip the sweetened variety, will avoid the sugar spike after sweeter alternative afternoon or evening snacks. It also seems to last longer which I’m sure makes a difference too!
So, there you have it, my top 10 everyday foods to boost your energy levels. I’d love to hear of any others you would add to the list.
I'd love to hear your thoughts