Though every food can provide the body energy...I mean, a calorie is energy for the body...all foods are not equal when talking sustained energy. We've all seen, or let's be honest, experienced, a sugar high and then the dreaded sugar coma that follows quickly behind.The trick to eating for sustained energy, is to feed our bodies in a way that doesn't cause major blood sugar spikes and drops.
Enter energy BFFs: complex carbohydrates, protein and fat (sounds kinda like a balanced diet, right?).
Complex carbs are different than simple carbs in that they have more fiber and digest more slowly and therefore give us a nice even energy for longer. Simple carbs (sugar, syrup, fruit juice with added sugar, etc.) get right into our system and cause a blood sugar spike and then a plummet. Great sources of complex carbohydrates are beans, fresh fruit and veggies, oats and quinoa.
Protein can also be a powerful source of all-day energy. Our bodies need protein to build and repair tissues and lack of protein can cause a person to to be lethargic throughout the day. Great sources of protein (with added energy bonuses) are salmon (with fatigue fighter B12), eggs (with energy boosting vitamin D) and almonds (energy supporting magnesium).
Fat is digested slowly and helps us feel fuller longer which helps blood sugar stability. Adding avocado to a salad or almonds (protein and fat double agent) to your oatmeal is a great way to add this essential nutrient.
With all this info, the following are excellent (and simple) ways to get all 3 macronutients (and the best each of them has to offer) into your day.
- Baked salmon with a side of roasted broccoli
- Steel cut oats topped with almonds and blueberries
- Eggs with bell peppers and avocado
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