Hi viewers and welcome back to another Bestie video! Our lives have become increasingly busy,
and the to-do-lists seem endless. These can leave you feeling exhausted, which can seriously affect
your productivity. While reaching for a sugary power drink may be your go-to for a pick-me-up,
there are plenty of healthy foods that give you an instant power boost.
You just need to find the ones that work best for you.
And in today’s video, we will tell you the best foods that will not
only give you a boost of energy but also provide essential nutrients to
keep your body healthy and alert all day long. From apples, dates,
tuna, bananas to sweet potatoes and more, watch till the end to learn about all of them.
Oatmeal: This versatile whole grain breaks down to become energy that is slowly absorbed by your
body throughout the day. Oatmeal and oats differ slightly and there are several different kinds.
After the oats have been processed, the bran and germ remain intact and their high fiber content
can help improve digestion. There are regular oats known as ‘old-fashioned’ oats or rolled oats,
quick oats, instant oats, and steel-cut oats.
It all goes back to how they are sliced in different ways after being steamed and flattened.
Oats are a healthy complex carbohydrate, a good source of vitamins and minerals,
contain protein, and help keep you full for longer. Many athletes are fans of oats and have
been known to eat them before sports as they are slower to digest and will supply energy evenly.
What’s your favourite way to add oats to your diet?
Tell us quickly down below in the comments section!
Peanut Butter: A spoonful of this calorie-dense nutty spread goes a long way in providing
delicious power jolts. Peanut butter is a superfood because it’s loaded with healthy fats,
protein, and fiber that keep hunger at bay and maintain stable blood sugar levels.
Peanut butter is also a carbohydrate, and, as we all know,
carbs are easily converted into quick energy. So next time you are about to hit the gym,
allow yourself a spoon of this nutty treat and see the difference in performance.
Edamame: Packing a whopping 12 grams of protein per 100 grams, edamame is currently one of the
most popular protein sources, especially among vegans. This healthy pick-me-up snack is low
in calories but high in carbohydrates, fiber, folic acid, manganese, vitamins, and minerals.
In combination with iron, folic acid promotes energy and fights fatigue. Manganese, on the other
hand, contributes to better energy absorption by helping the body break down carbs and fats. This
power-combo will regulate your blood sugar levels and help you stay high-energy for a lot longer.
Apples: One apple a day keeps the hunger at bay. They are all-around champions rich in vitamins,
fiber, and carbohydrates. These are the main sources of fuel for the body and the brain.
Apples are also low on the glycemic index scale,
so they won’t cause a sugar rush and leave you tired and hungry in no time.
Moreover, they are also full of antioxidants that, according to several studies,
can slow down the process of carb digestion, which prolongs the effect of long-lasting energy.
And if that wasn’t enough, they are cheap and easily available!
Eggs: Eggs are one of the best foods that give you energy, and no energy list would
ever be complete without them. They contain key nutrients like folate,
thiamine, and B vitamins—essential elements for converting food into sustained energy.
There’s also the leucine that stimulates the production of energy in the cells.
And if that wasn’t enough, eggs pack around 6 grams of
complete protein that helps maintain muscle mass.
Simply put, that omelet you had will help you get through a lot more than your morning zoom call.
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Spinach: Popeye was onto something!
Spinach is a really good source of iron, which your body needs to produce energy.
The iron in spinach is called ‘non-haem’ iron, which is a form our body doesn’t
absorb as readily. To get the most benefit from eating spinach or other green leafy vegetables,
try to add foods high in vitamin C to the same meal. For example,
you might want to add some red capsicum or some orange slices to a spinach salad.
Dates: Dates can help your body to metabolise carbs, protein and fats,
thanks to the B-vitamins they contain. This helps your body turn food into energy,
particularly when combined with the other nutrients found in dates. Potassium, calcium,
manganese, copper and iron can all work to give your energy level a boost too. While dates
provide a dose of natural sweetness, their fibre content can help to keep your blood sugar stable.
Greek Yogurt: Plain Greek Yogurt made with low-fat milk has lots of protein in it that
provides long-lasting energy. It has more protein than regular yoghurt. You can combine it easily
with high-fibre and high-antioxidant foods for some extra carbohydrates and vitamins.
Throw in some berries, muesli and a few almonds for a fantastic snack with lots of staying power.
Cottage Cheese: This cheese has casein – a protein that is known for being slow-acting. Casein can
provide long-lasting energy and additionally keep you feeling full throughout the day. A half-a-cup
serving of cottage cheese can have as much as 14 grams of protein and make a great pre-bed snack.
Another option is Tofu which besides being rich in protein, is a great meat replacement for vegans.
With 17 grams of protein per 100 grams of firm tofu, it is nutritious and filling.
You can also pair it up with nearly any type of sauce or seasoning since it’s so versatile.
Pistachios: For a high-protein, energy-boosting snack, pistachios are a great option.
They’re a complete plant protein and offer 6 grams of protein per quarter-cup serving.
This means that they help fuel your body with essential amino acids.
Plus, pistachios also provide fiber and better-for-you unsaturated fats.
This trio of protein, fiber and fat helps keep you fuller for longer and provides sustained energy.
Bananas: There is a valid reason as to why bodybuilders and athletes swear by bananas.
They are an excellent source of energy. They are packed with potassium, fiber, and vitamin B-6,
all of which promote sustained energy and muscle fu nction. The fiber present in bananas slows
the digestion of the sugar, making your body utilize the energy from the sugars for longer.
Avocados: Avocados are rich in vitamins, minerals, and healthy fats that will give
you long-lasting energy. Having an egg with avocado or a mashed avocado on sourdough,
sprinkled with microgreens and pumpkin seeds is a perfect way to start the day. It can be added
to your morning green juice too. They contain loads of fibre and keep blood sugar stable.
Apart from giving you a burst of energy,
there are plenty of other health benefits of eating avocados. Learn more about all of them
by watching “What Happens To Your Gut If You Eat Avocado Every Day”
Now, back to Best Foods That Will Give You Instant Energy Burst
Tuna: Adding a scoop of tuna to your salad at lunch will give you the energy
you need to power through the afternoon. It is an excellent source of B vitamins,
which your body uses to convert food into energy.
A serving of tuna also contains almost 25 grams of protein, which will keep you awake and alert.
Popcorn: Whole-grain carbohydrates are a snack with staying power.
Thanks to fiber, they prevent blood-sugar crashes that happen after eating refined
carbohydrates. Popcorn is a smarter pick than other crunchy snacks, like chips.
It's low in calories — as long as you don't douse it with butter, salt, or oil.
It also provides volume which keeps you satisfied longer than chips and crackers. Ditch flavored
microwave popcorn and try popping your own kernels, then season them with herbs and spices.
Dark chocolate: Eating this may be an easy way to increase energy. Rich, dark chocolate
usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more
cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
A study found that dark chocolate may benefit the cardiovascular system by helping more blood pump
around the body. This blood carries fresh oxygen, which may also make you feel more awake and alert.
Brown rice: Brown rice is a very nutritious food. Compared with white rice, it’s less
processed and retains more nutritional value in the form of fiber, vitamins, and minerals.
One-half cup contains 2 grams of fiber and provides a large portion of your recommended daily
intake of manganese. This is a mineral that helps enzymes break down carbs and proteins to generate
energy. Additionally, thanks to its fiber content, brown rice has a low glycemic index.
So, it can help regulate blood sugar levels and promote steady energy levels throughout the day.
Sweet potatoes: Aside from being delicious, sweet potatoes are a nutritious source of
energy for those looking for an extra boost. One cup serving of sweet potatoes can pack
up to 25 grams of complex carbs, 3 grams of fiber, 25% of the RDI for manganese,
and a whopping 564% of the RDI for vitamin A. Thanks to sweet potatoes’ fiber and complex carb
content, your body digests them slowly, which provides you with a steady supply of energy.
Dark Leafy Green Veggies: Leafy greens such as spinach or kale will promote
energy for several reasons. First off they are high in iron, loaded with antioxidants,
fiber, and folic acid. Secondly, they contain vitamins A, C, E,
and K. Vitamin C helps your body absorb the iron making it a total win for green leafy vegetables.
Other dark green leafy veggies to try are Swiss chard, collard greens,
and mustard greens – all of which are also a rich source of chlorophyll and low in calories.
Nuts are some of the most energy giving foods on the planet . Not just that,
they have a variety of other health benefits as well. Learn about all of them by watching :
6 Nuts You Should Be Eating And 6 You Shouldn't
Or
What Happens To Your Body When You Eat Cashews Every Day
So go ahead and watch one or both of these videos for maximum benefits. What do you prefer for an
instant energy burst, Energy drinks or foods? Let us know in the comments section below!