Searching out what the best foods for energy are; it is not that easy of a task. Taking into consideration the health aspect of the equation.
In today’s article, we are looking at the correlation between the foods chosen that increase the energy level in a healthy way and the less healthy options that are on the market.
The fastest way to increase energy levels is to grab some high content sugary drink that will shoot your blood sugar sky-high.
That is not a healthy way to achieve the goal of increasing your energy level, and that method will lead to the crash when the sugar burns off.
Selecting the fresh foods that provide energy naturally is the best plan when everything is going right, and the meals are readily available.
What to do when 85% of the food that is available to you is not the healthy items that you need to stay on your diet plan?
This situation happens more often than not, especially with bad or unfinished pre-planning is the case.
We must be diligent in our selections to ensure that we have the right foods on hand to be successful with our diet plans.
Does Protein Affect Energy?
Proteins are broken down by the body slower than carbohydrates and the proteins in our food is used in different ways by the body than the carbs.
Proteins are needed to repair and build tissues when protein is insufficient; you can feel fatigued, and your energy level will suffer too.
The best way to defend against this fatigue is to ensure that you are getting enough protein in your diet. The recommended amount is .8 grams protein per kilogram of body weight.
• A 200-pound man (90.7 kg) will need to consume 72.5 grams of protein for the day.
• A 150-pound woman (68.0 kg) will need to consume 54.4 grams of protein for the day.
Dividing the grams of protein required per the typical three meals per day means that the 200-pound man will need approximately 24 grams of protein per meal. The 150-pound woman will need about 23 grams of protein per meal.
The rule of thumb on energy in a gram of protein and carbohydrate is four calories, and there are nine calories in a gram of fat.
The body prefers to use carbs for energy sources and will only use protein for energy when in a starvation mode or if there is no fat or carbs present.
Which proteins are the best for adding to your diet and are more comfortable for the body to process?
List High Protein Foods.
There is a lot of research that suggests that protein in a diet will increase a person’s to feel full longer. Personally, that has never been the case for me.
Meals do not seem complete without some form of meat, that may be more from our culture and the habits that the culture develops in us.
Getting a good source of protein in your breakfast is an excellent way to make sure that we eliminate the risk of becoming hungry too soon after the meal.
• Eggs are an inexpensive source of protein that many turns to for their breakfast needs.
o Eggs have 6 grams of protein per egg.
• Milk, Cheese, and Yogurt – are excellent sources of protein and can easily be added to any meal to supplement the protein intake.
o Milk and Cheese have 8 grams of protein per serving.
o Yogurt has 17 grams of protein per cup.
• Beans – adding a half cup of beans to your meal is the same as an ounce of broiled steak, and it has the added benefit of additional fiber to slow down the digestive process and provide energy over extended periods.
o Beans have 41 grams of protein per cup.
• Lean meats are excellent sources of protein, and when cooked healthily, such as broiled without the skin, is considered heart healthy as well; the best meat options or seafood, poultry, pork, lean cuts of beef.
o Seafood has 24 grams of protein per 3 oz
o Poultry has 10 grams of protein per 3 oz
o Pork has 23 grams of protein per 3 oz
o Beef 22 grams of protein per 3 oz
• Soy can provide a source of protein and studies show that consuming fifty grams of soy per day lowers cholesterol approximately three percent.
o Soy has 68 grams of protein per cup.
• Whey protein is popular with athletes and people who are lactose intolerant. It provides an excellent replacement protein for those who do not wish to eat (Meal Replacement Shakes)
o Whey protein has 2.1 grams of protein per cup.
Looking at the protein content from the examples above will give you an idea of the size of the portion that is appropriate to eat from each of the protein sources listed.
The amount of protein you are eating may be more than you need, with all the focus on reducing carbs and fat; the only alternative is to increase the protein in your diet.
Typically, the extra protein is not going to cause any problems, but extended high protein diets can cause kidney damage, keep that in mind when you are doing your physicals with your doctor and discuss it with them.
Does Fiber Affect Energy?
Fiber can get converted to energy by the body, and it does not affect the blood sugar or increase the insulin levels which makes it a better choice for people with diabetes.
Carbohydrates that come in the fiber are complex carbs, and if they are water-soluble than they will provide you with some energy boost, this is approximately two calories per gram of soluble fiber.
That is not going to give you much of an energy boost, but what it does for you is help the digestive process and allows the body to extract more energy from the food.
More important than any energy boost in the fiber will give you a better sense of being full and reduce the risk of overeating. Overweight people usually are eating too compared to what they are burning, and that caused weight gain.
The best rule of thumb for getting the correct amount of fiber in your diet is to consume the recommended amount of fiber in your diet. The recommended amount is 14 grams per 1,000 calories consumed.
List High Fiber Foods
The best sources of fiber for people with diabetes, the American Diabetes Association recommend that people with diabetes consume 25 to 50 grams of protein a day versus the average person, who consumes approximately 15 grams protein per day.
As with any dietary choices, it is better to pick the source of fiber that is processed the least and has the lowest amount of fats. The exception would be people who are on the keto diet and are consuming 75% of their calories from fat.
• Beans top the list for sources of fiber because the American Diabetes Association considers these a Superfood because of the vitamins and minerals that a ½ cup contains, and gives you as much protein as an ounce of meat without the saturated fats.
• Dark green leafy vegetable such as spinach, collards, and kale. These are an excellent source because they are low in calories and carbs
• Citrus fruits – grapefruits, organs, lemons, and limes which provide all the fiber, vitamin C, folate, and potassium when getting the recommended servings per day
• Nuts and whole grains are good sources of fiber, and they help to provide energy over more extended periods.
• Fish high in Omega-3 fatty acids like salmon, trout, and albacore tuna are recommended to add to your diet two to three times per week.
• Dairy products such as milk and yogurt are good sources of protein and fiber and provide the body with energy all day.
Getting the power needed from the foods that we eat in our daily routines is very important to maintain healthy weights, and if people follow this from a young age when they get older, they will thank themselves.
I know this from personal experience, not the good personal experience either, it took my health affecting my abilities to function correctly before listening to the doctor’s warnings.
If there was a time machine available and I could send my younger self a message, it would be to make eating a healthy diet more of a priority.
Since that is not going to happen all we can do is make a choice every day to improve our knowledge and our resolve to stick to the dietary decision that will lead to a successful weight management lifestyle.
Hope that you enjoyed this article and it helps to encourage someone to look at their food choices and make the correct adjustments.
Please leave your comments, experiences, suggestions, or question in the comment section below.