- According to a dietitian, incorporating healthy snacks into your routine can help maintain stable energy levels throughout the day.
- Opt for whole grains and complex carbs as they are high in fiber, which provides long-lasting fuel.
- To prevent energy crashes, be mindful of added sugars and choose nutrient-dense options like fruit.
If you’re experiencing daytime sluggishness, it’s time to reevaluate your snacking habits.
Samantha MacLeod, a registered dietitian from Fresh Communications, a company specializing in health messaging for brands, explains that a well-balanced and filling snack consists of a combination of two out of three components: protein, carbohydrates, and healthy fats.
MacLeod recommends opting for snacks like whole grains, fruit, and oats, which provide complex carbohydrates that sustain energy levels and prevent sudden spikes and crashes.
Whole Grains for Stable Energy
According to MacLeod, when it comes to boosting energy, carbohydrates take the spotlight as the body’s primary energy source. However, complex carbohydrate foods with high fiber content take longer to break down, providing long-lasting energy compared to refined carbs.
Refined carbs, such as white bread and added sugars, are quickly absorbed, causing quick rises and drops in blood sugar levels, resulting in disrupted energy and focus. Incorporating whole grains into your snacking routine helps slow down glucose absorption, promoting sustained energy levels and benefiting gut health.
Additionally, the presence of fiber in whole grains supports the growth of beneficial bacteria in the digestive system.
Enjoy whole grain crackers with vegetables or top whole grain bread with cottage cheese for a fiber-rich snack that also provides protein.
Fruit and Oats for Lasting Fuel
If you often feel drowsy or groggy after eating, it’s worth examining your consumption of added sugars. While treats are acceptable in a healthy diet, excessive amounts of added sugar may boost energy temporarily but lead to crashes later in the day.
MacLeod advises adding more complex carbs to your diet if you’ve consumed foods with high levels of added sugar throughout the day. Swapping out pastries or muffins for oats, such as baked or overnight oats, offers a convenient and fiber-rich alternative.
Fruits are another excellent choice compared to refined carbs. Although fruits contain natural sugars, the fiber and other nutrients they provide help balance out their impact. Opt for high-fiber fruits like apples (with the skin), berries, and citrus fruits.
For a mid-afternoon or evening sweet craving, try pairing fruit with a small amount of dark chocolate, which contains flavonols, special plant nutrients with additional benefits.
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