BEST FOODS FOR ENERGY
To gain more energy from foods, you have to focus on your nutrition intake. Certain fruits & vegetables naturally boost energy levels while others help stabilise your blood sugar levels to avoid those energy crashes.
So which fruits and vegetables are the best foods for energy? Well, as stated, choosing the right fruit is critical to keep your blood sugar stabilised and energy up.
Sucrose and sugar from the fruit help stabilise blood sugar because they are disaccharides, which means they contain both glucose and fructose.
Unlike starchy vegetables and grains that break down into pure glucose, sucrose breaks down into glucose and fructose, which lower insulin.
Carbohydrates are the best sources of energy because they’re easily digested and provide the sugar your body loves to use for energy.
Most vegetables are not high-carb foods, but a few of them contain enough complex carbs and calories to contribute fuel for energy.
Depending on the starchy vegetable you choose, some will give you a short spurt of energy, while others digest slowly for sustained energy.
Vegetables high in starch
Starchy vegetables deliver more energy than other vegetables because they’re higher in carbs and calories. You’ll get 67 to 72 calories and about 15 grams of carbs from 1/2 cup of cooked potatoes, corn and green peas.
If you eat a small baked potato, you’ll consume double the amount of calories and carbs. Potatoes have a different impact than other starchy veggies.
Corn and green peas have a low to moderate impact on blood sugar, while potatoes cause a big spike. This means potatoes give you a quick boost of energy, but it won’t last long, and you’ll feel sluggish again as blood sugar drops.
Beans for carbs and protein
Beans belong to the starchy vegetable group, but they’re such excellent sources of protein that they’re also included in the protein food group.
You’ll get at least 15 grams of carbs from 1/2 cup of most beans, but some types have more, so check the nutrition label on the brands you buy. Compared to the other starchy vegetables, beans also have significantly more fibre, which slows down the digestion of carbs. As a result, beans do not spike blood sugar, and they deliver long-lasting energy.
Other veggies to consider
Three other vegetables to consider are carrots, beets and winter squash. Their carb content falls between the starchy vegetables and other typical vegetables. You’ll need to eat a 1-cup serving to get the same amount of calories and carbs as their more starchy counterparts.
Don't count on other vegetables, such as broccoli, celery, salad greens and tomatoes, to contribute much energy. One cup of raw vegetables -- or 1/2 cup of cooked vegetables -- delivers only about 25 calories and 5 grams of carbohydrate, according to the University of Arkansas.
Magnesium for your metabolism
You won’t gain energy from vegetables or any other foods you eat if you lack the nutrients your body needs to convert them into energy. Magnesium is essential for metabolising carbohydrates into energy.
Some of the energy-providing vegetables also provide this vital mineral. One-half cup of navy, black, white or adzuki beans supplies 15 percent of the daily value for magnesium-based on a 2,000-calorie-a-day diet. The same portion of lima beans delivers 10 percent of the daily value.
So now you know which fruits and vegetables to consume we have even included some helpful juice recipes to get you started.
For a great collection of the best foods for energy try these three healthy juicing recipes that will give you a morning energy boost.
Here are a few juices packed with the best foods for energy. A lot of vegetable and fruit rich juices are going to give you some pleasant help in the energy department, but here are three exceptionally great combinations.
Morning boost juice
4-6 swiss chard leaves
Two green apples
1/2 a pineapple
The high carb tally and vitamin c will get you prepared to go. This is incredible for a pre-workout juice, or only a juice to begin your day with. Move over espresso!
Upbeat beet juice
You should revere this juice for one noteworthy reason:
You can't taste the red beet by any stretch of the imagination. Many adore beets. However, numerous individuals can't even stand the essence of them.
So this juice makes them a feasible option for everyone, and also totally delicious! This one is stacked with natural fructose and vitamin c to get you prepared for the day ahead.
One little red beet with greens
One bundle of blueberries
Two kiwis (the kiwis offset the beet flavour)
You're certain to get up and moving with this one. It's just tasty, and stuffed and loaded with the energy help to get through your day.
One huge pack of fennel
This juice can have a slight liquorice taste from the fennel. If you aren't an aficionado of liquorice, you may need to add more apples.