(BlackDoctor.org) -- We drink coffee, guzzle down energy drinks and inhale power bars all in the hopes of regaining some of that long lost energy. As we get older energy becomes less and less abundant, even though we seem to need it more and more. We’ve tried everything under the sun to get more of it; we’ve tried ginseng and more coffee, but they have only manifested in short-term results. We need something that will spawn long-term results.
Pulling energy from food is mainly about carbohydrates. You can always carbo-load for a quick energy burst, but consuming too many sugary carbs can lead to weight gain. You’re probably more interested in staying awake in the afternoon and feeling fresh after a hard day’s work.
Carbs are broken down into glucose, your muscles’ main energy source. But your body can only process and store so many carbs. Too few and you’re not getting enough energy. Too many and the extra is turned into fat. Big meals and lots of caffeine throw your body into a glucose roller coaster, where dizzying heights are followed quickly by energy levels crashing back down to earth (along with drooping eyelids and yawns).
What’s the solution? Keep your carb levels on an even keel, which means avoiding those sugary spikes. Since your blood sugar drops four hours after eating, it means eating more frequent, smaller meals. It means concentrating on low-fat, high-fiber foods and complex carbs – these are broken down slowly and steadily, giving you regular energy throughout the day. This combo will boost your physical and mental energy as high as possible, without sending extra sugary carbs through the fat-making factory.
Our 10 Favorite Energy Foods
- Whole Wheat Pasta
- Oatmeal
- Fruit Smoothies made with low-fat yogurt
- Peanut Butter
- Dried Fruit (apricots, cranberries, kiwis, pears, pineapples, figs)
- Yams
- Lima Beans
- Apples
- Carrots
- Chickpeas
Also:
- Eat breakfast! This is absolutely the #1 "eating for energy" strategy. It gets your metabolism off to a strong start and makes nighttime snacking a thing of the past. (Coffee is not breakfast.)
- Avoid grease and dairy (pizza, burgers, ice cream, cheese) and their simple and sugary carbs that can throw blood sugar levels out of whack.
- Focus on whole grains, which are good sources of vitamin B, aiding the metabolic production of energy.
- Don’t forget iron, an energy-boosting mineral.