The nutrients in food are what make the link between food and energy. The body needs energy to do its work, which comes from carbs, protein, and fat. Not all foods, though, change energy levels in the same way. Carbs are the body’s main source of energy out of the three macronutrients. However, to get the most energy, you still need to eat in a balanced way. Carbohydrates are famous for changing the amount of glucose in the blood, but other nutrients can also help with energy. So, here are 15 energy-boosting foods that can make a balanced diet.
1. Dates
Dates are full of natural carbs like glucose, fructose, and sucrose, which can give you a quick energy boost. One pitted date has 18 grams of carbs, so it’s an easy way to get extra energy, according to Food Data Central. Or, if you don’t like the taste of plain dates, you can add them to many meals and make them healthier. It’s possible to add dates to muesli, milkshakes, no-bake energy balls and other things. In addition to being an energy boosting food, dates also give you other important nutrients. Copper, iron, manganese, and potassium are just a few of the important nutrients that dates have.
2. Beans
Beans, which are in the legume family, are a very nutritious food that can have a big effect on your energy levels. All types of beans are high in complex carbohydrates, which means they can give you energy steadily after you eat them. About 20 grams of carbs and 7 grams of fiber are in 1/2 cup of kidney beans, according to Food Date Central. The carbs will raise the blood sugar level, and the fiber will help keep the sugar level from dropping. Red beans and rice are a famous rice dish that tastes great with beans added to it. But you can also mix them into soups, chili, salads, and other foods.
3. Hummus
Hummus is a tasty dip that comes from the Middle East. It is full of nutrients that your body needs to make energy. The chickpeas used to make hummus give it a lot of complex carbs and fiber, which help the body get glucose steadily but surely. Olive oil is also often used to make hummus, which can be a good source of healthy fats. According to Food Data Central, a half-cup of homemade hummus has 20 grams of carbs, 6 grams of protein, and 4 grams of fiber, which is a great balance for getting energy slowly over time. Hummus goes well with fresh veggies, whole-grain crackers, or pita bread, so it can be a snack or a healthy part of a meal.
4. Lentils
Lentils are a type of legume that is small but very healthy. They have a lot of complex carbs, which give you energy that lasts for a long time and help keep your blood sugar levels steady. Lentils have 30 grams of carbs, 12 grams of protein, and 5 grams of fiber per 1/4 cup, according to Food Data Central. Their high fiber level helps keep digestion in check and makes you feel full. Also, lentils are a great way to get iron, which helps the body move oxygen for energy metabolism. Lentils are simple to make and go well with a lot of different foods. Soups, salads, and stews all taste great with lentils added to them. Additionally, some baking recipes use lentils.
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5. Blueberries
Blueberries are famous for their bright color, but they also have a lot of healthy nutrients that make it a great energy boosting food. They have a lot of vitamins that fight oxidative stress and make you feel less tired because they are high in carbs. One cup of blueberries has 14 mg of vitamin C, which is 15% of the daily suggested amount, according to Food Data Central. Adding blueberries to your diet can help your body make energy and stay healthy in general. You can buy them fresh or frozen, and you can use them in a lot of different ways. You can add them to fresh fruit salads or baked things to make them sweeter.
6. Beets
A healthy diet can include beets as a nutritious food. They can be good for your health in many ways, including giving you more energy. About 8 grams of carbs and almost 2 grams of fiber are in 1/2 cup of cooked beetroot slices, according to Food Data Central. A reasonable amount of carbohydrates and a good amount of fiber usually means that you have enough energy to get through the day. For heart health benefits, beets are a great source of vitamins and nutrients. There are a lot of nitrates in beetroot, which the body turns into nitric oxide. To improve their athletic ability, many athletes depend on nitric oxide, which works as a messenger both inside and outside of cells that tell blood vessels to widen.
7. Almonds
Almonds are exceptionally good for you because they have healthy fats and energy. It has 14 grams of fat, 6 grams of carbs, and 6 grams of protein in an ounce. Furthermore, almonds won’t likely make your blood sugar go up because they have a low glycemic index. The small amount of carbohydrates will give you a quick energy boost, but the protein and fat will help processing go more slowly, so the energy boost will last longer. Almonds also have a lot of important nutrients, such as calcium, vitamins B and E, and more. A serving of almonds, which contains about 20% of the daily suggested amount of magnesium, can help your body make energy. Including them in a healthy diet can help you get more nutrients and feel less tired.
8. Chia Seeds
Even though chia seeds are small, they are a superfood that is one of the best energy boosting food. Because they have the right amount of protein, carbs, and fat, they give you a steady flow of energy that lasts all day. Chia seeds have 12 grams of carbs, 4 grams of protein, 9 grams of fat, and almost 10 grams of fiber per ounce, according to NCBI. Their special make-up turns them into a gel-like texture when mixed with liquid, which makes you feel fuller for longer. There are also a lot of important vitamins and minerals in chia seeds, like iron and calcium. Adding chia seeds to a healthy, well-balanced diet can be a good way to get extra energy without taking in too many calories or other nutrients.
9. Spinach
Spinach is a famous leafy green vegetable that is known for having a lot of good nutrients. It is good for your health in many ways, including giving you more energy. Spinach has a lot of iron, which is important for making red blood cells. Spinach can affect energy levels because red blood cells carry oxygen, and energy production needs oxygen, as NCBI says. Adding spinach to a healthy diet can help you feel less tired and give your body more energy. On top of that, spinach is pretty simple to add to different recipes. Raw spinach can improve the taste, texture, and health benefits of your food by adding important nutrients and flavor.
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10. Quinoa Seeds
People know of quinoa as a great source of plant-based protein. It is also a whole grain that has a big effect on energy. It has all nine necessary amino acids, which makes it a complete protein and a great food for healing tissues. But the way its macronutrients are balanced allows glucose to slowly enter the bloodstream, giving you energy that lasts without a crash. There are 40 grams of carbs, 8 grams of protein, and 5 grams of fiber in one cup of cooked quinoa, according to Food Data Central. It also has a lot of important micronutrients. Granules contain a lot of magnesium, potassium, phosphorus, and iron.
11. Oatmeal
As a carbohydrate, oatmeal is very healthy because it is full of vitamins, minerals, and soluble fiber. The type of carbohydrate it is means it takes longer to digest than a typical sugary breakfast cereal. According to Food Data Central, one half-cup of dry oatmeal has 27 grams (g) of carbs and 4 grams (g) of fiber, which work together to keep blood sugar levels steady and give you the energy that lasts. Because oatmeal has carbs, it raises your blood sugar, which your body needs for energy. The fiber, on the other hand, makes better use of blood sugar, which stops the feared “sugar crash.”
12. Bananas
A banana is a quick and easy energy boosting food. They’re cheap, easy to carry, and full of different nutrients that are good for your health as a whole. There are 26 grams of carbs and 3 grams of fiber in a medium-sized banana. The body can turn these into energy that lasts for a long time. But that’s not all the fruit can do for you. Also, bananas have a lot of potassium, which is important for nerve and muscle activity, and kidney and heart health. There are 422 mg of potassium in a medium-sized banana, which is 9% of the daily amount recommended, according to Food Data Central.
13. Greek Yogurt
Greek yogurt has the most protein, which makes you feel full longer than any other type of yogurt. Plain Greek yogurt in a 7-ounce (oz) bottle has about 8 grams of carbs and 20 grams of protein, as per Food Data Central. The carbs in the yogurt give you energy, and the protein gives your body something else to digest, which makes the energy stay in your blood longer. Greek yogurt also mixes well with other flavors, which makes it more interesting in terms of both nutrition and taste. Couple Greek yogurt with other foods that are high in carbohydrates for people who need more energy. For example, to make a sweet and crunchy snack, mix Greek yogurt with mixed berries and cookies.
14. Sweet Potatoes
Sweet potatoes are a great source of complex carbohydrates, which affect your energy for a considerable period of time. There are 24 grams of carbs and 4 grams of fiber in a medium-sized baked sweet potato, as per Food Data Central. Also, sweet potatoes have a lot of antioxidants and polyphenols, which are good for your health because they fight cancer, inflammation, and free radicals. Researchers have even found that cooking sweet potatoes can increase their polyphenol content overall. So cooking a sweet potato in different ways, like baking, boiling, steaming, microwaving, or roasting, can make it healthier.
15. Eggs
Even though eggs don’t give you energy by themselves, they do contain nutrients that your body needs to make energy. Thus, they feature in this list of energy boosting food. Eggs are a good source of protein, and they also have many B vitamins, which are very important for making energy. As per Food Data Central, there are 0.07 mg of thiamin in a hard-boiled egg, which is 6% of the daily suggested amount. Because it helps the body use the carbs it consumes, thiamin is an important part of breaking down glucose for energy. Thanks to their many uses, eggs are an easy and healthy addition to many diets. You can eat them as a snack on the go or as a protein source in a filling meal.
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