Foods That Help You Maintain Optimal Energy Levels

Did you know that some foods help you to maintain optimal energy levels throughout the day? Here's our list of the top energizing foods, take note!
Foods That Help You Maintain Optimal Energy Levels

Last update: 02 November, 2020

It’s incredibly important to know which foods help maintain optimal energy levels. That way, your body will be able to function properly throughout your daily activities. Whether you exercise or not, eating these foods will help you to stay energetic and avoid fatigue or chronic tiredness. 

Also, just as there are foods that provide energy and healthy nutrients, there are others that you should avoid to prevent large glucose fluctuations in the blood. These fluctuations are responsible for sudden appetite increases and tiredness. However, in today’s article, we’ll focus on the former type of foods.

Root vegetables to maintain optimal energy levels

When talking about energy, it’s necessary to highlight the role of carbohydrates. However, not all carbs are high-quality. While simple carbohydrates are often harmful to the body in the long term, those with a low glycemic index can be helpful when doing physical activity.

According to a research study published in the Nutrients journal, carbohydrates are necessary to replenish the body with nutrients after exercise, but they’re also essential before any activity to guarantee high performance.

Root vegetables such as potatoes and sweet potatoes are capable of providing very high-quality carbohydrates to the body. In addition, they’re low in calories so you can easily add them to a hypocaloric diet. In any case, it’s best to avoid cooking them with too much oil, so as not to change their nutritional quality.

Whole-grain products are a great option

In many cases, cereals can be hard to choose. Most of the cereals that you can find at the supermarket are high in sugar, which isn’t good for your health.

Whole-grain cereals, oats, rice.

However, it’s possible to find some unprocessed whole-grain varieties, such as oats. In fact, oats, in addition to providing high-quality carbohydrates, contain fiber. They ferment in the intestine and stimulate the reproduction of good bacteria in it.

A study published in The Journal of Nutritional Biochemistry suggests that beta-glucans present in oats can positively modify the microbiota’s composition. In this way, certain metabolic functions are enhanced, while reducing bowel-movement problems.

Eat legumes for optimal energy levels

The last group of foods for optimal energy levels in our list is legumes. They’re high in complex carbohydrates and fiber.

They also contain protein that can complement nutrient supply. Protein in legumes is actually of low biological value compared to that in animal products, but that doesn’t mean that they’re not useful to reach a proper daily protein intake.

People often underestimate the importance of eating legumes on a regular basis. You should include them in your diet at least twice a week. The positive aspect of it is that they can be prepared in both hot and cold dishes. 

Legumes on a vegan diet.

There are many different varieties, each with different qualities. It’s possible to combine them to improve micronutrient absorption, for example, mineral absorption.

Increase your energy by eating well

These are some of the main foods that help maintain optimal energy levels. They provide carbs with a low-glycemic index, which prevents high blood glucose peaks that could throw off your appetite. 

It’s important to consume the aforementioned foods regularly, especially legumes. Also, when buying cereals, make sure you choose a whole-grain version, free of added sugars. Otherwise, you’ll be eating foods of poor nutritional value, which can cause your blood glucose level to be out of control and cause undesired long-term health effects.

If you have concerns about what to eat, consider going to a nutrition expert. They’ll help you choose a plan that fits your needs to optimize your performance and prevent diseases in the medium and long term.

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  • Alghannam AF., Gonzalez JT., Betts JA., Restoration of muscle glycogen and functional capacity: role of post exercise carbohydrate and protein co ingestion. Nutrients, 2018.
  • Jayachandran M., Chen J., Man Chung SS., Xu B., A critical review on the impacts of b glucans on gut microbiota and human health. J Nutr Biochem, 2018. 61:101-110.