Energy slumps during the day can tell you many things -- they might mean that your brain needs a mental break or that you're reeling from a rough night of sleep. Unfortunately, these slumps could also be influenced by the foods you're eating (or not eating).
Skipping meals or snacks because you're busy -- or because you don't have the time to fix something to eat -- can be a leading reason why you feel tired during the day, according to Katie Janeczek, RDN. Your body needs glucose from carbohydrates to produce energy, plus protein and fiber to satisfy your hunger. Feeling too hungry can cause your energy levels to drop. For this reason, dietitians advise eating when your body is telling you it's hungry, explains Maya Feller, RD. Try to avoid going more than five hours without eating. And when it's time to eat, be conscious of energy-zapping foods that could be making your day harder than it needs to be.
Foods that shoot up your blood sugar levels quickly also allow them to swoop down drastically in a short amount of time, Feller and Janeczek explain. You're likely to get a really quick burst of energy, but crash around 30 to 60 minutes afterwards and feel tired again.
Ultra-processed food and drinks are notorious for this, Janeczek says. They're typically high in sugar and refined carbohydrates, but low in protein, fiber, vitamins, and minerals. Refined carbohydrates (like those in crackers and baked treats) taste good in the moment, but they don't satisfy your hunger for very long, Feller says. While it's perfectly fine to enjoy a sweet treat, it's best to be mindful of timing and ensure your energy levels don't drop when they need to be high. If you've been feeling extra tired lately, read on to see if it's because of the foods you're eating.
Sodas, sweet teas, lemonade, sugar-sweetened waters, and energy drinks are all packed with sugar that can deplete your energy levels. A can of soda contains around 10 teaspoons of sugar, while a can of red bull contains 9 to 12 teaspoons of sugar.
While the label often says there isn't any added sugars, the ultra-processed nature of juices means that there is little to no fiber left, leaving just the free floating sugars. There are five to nine teaspoons of sugar in every eight-ounce cup of juice.
Biscuits, crackers, white bread, and pizza are all examples of foods made with white flour, a refined carbohydrate. Albeit delicious, they do not offer the steady energy that you may be after.
Chips and crisps are ultra-processed, refined carbohydrates. Not only that, but they also may contain saturated fat, hydrogenated oils, or trans fat, which can affect your blood cholesterol.
These are sugary sweets that fall into the ultra-processed food category. They aren't the best snacks to reach for if you want to prevent that spike in your blood sugar level. However, don't let that keep you from having a sweet treat every now and then!
Cakes, cookies, donuts, and pastries are made from white flour and generally sweetened with a good amount of sugar. Keep in mind that this doesn't mean you must strictly avoid all these foods. Instead, time this treats and balance them with nutritious meals so they won't drastically affect your energy levels.
Go for foods that quell your hunger, bring your blood sugar levels to a stable level, and give you an energy boost. When building your breakfast and lunch, make sure they contain carbohydrates and are high in protein and fiber. Ideally, you'd choose a complex carbohydrate, like brown rice, whole grain bread, or quinoa. But white rice is acceptable, too, as long as you pair it with fiber-rich vegetables and a source of protein. Pairing your refined carbs with fiber and protein helps to prevent the sharp spike in blood sugar levels, experts say.
When choosing snacks, consider how it can satisfy your hunger effectively while also replenishing your energy, Feller suggests. "If you'd like a cookie at snack time, there's nothing wrong with that," she says. "However, it's not giving your body the flood of nutrients that it needs -- it's not helping to quell your hunger between meals." The most satisfying snacks, in Feller's opinion, would be constructed with the same parameters as your breakfast and lunch; a snack would have complex carbohydrates and be rich in protein and fiber. Think dates with almond butter, veggies with hummus or a Greek yogurt dip, roasted chickpeas with a side of fresh fruit, or half a sandwich.
However, say there's a pizza party at work or your friend brings you a batch of freshly baked brownies. If you're concerned about your energy levels slumping during the day, eat a high-fiber or high-protein food before the pizza or sweet treat, Janeczek says. It could be a handful of unsweetened nuts, an egg, or a bean salad.