Are you always tired with not enough energy to get through the day? Do the foods you eat provide fuel for your body or leave you feeling drained? In this post, we look at 15 plant-based whole foods that boost energy and can stop you from feeling tired all the time.
If you want to increase your energy, it’s important to avoid refined and highly processed foods, which can toxify the body and cause blood sugar levels to rise and fall like a roller coaster. Instead, choose to fuel your cells with plant-based whole foods that are rich in protein, fiber, complex carbohydrates, and phytonutrients.
These foods can supply your body with sustained energy, increase satiety, and help keep blood sugar levels stable throughout the day. Let’s explore 15 foods that can reduce tiredness and boost your energy.
1. Steel Cut And Rolled Oats
Rich in fiber, protein, and complex carbohydrates, they are a great option for sustained energy and satiety.
Hailed as being some of the healthiest foods in the world, berries are nutrient-dense and contain high amounts of antioxidants and fiber. They are low-sugar fruits so won’t cause a spike in your blood sugar after you’ve eaten them.
A gluten-free grain that contains all nine essential amino acids, quinoa is an excellent source of plant protein. It contains good amounts of fiber, complex carbs, B-vitamins, manganese, phosphorus, copper, magnesium, and other health-promoting nutrients.
These include beans, peas, and lentils, which all provide lots of fiber, plant protein, and complex carbs. They are very versatile and can be added to many dishes.
A popular snack choice, nuts contain healthy fats, protein, fiber, and an array of vitamins, minerals, and phytonutrients. Choose ones without added salt whenever possible.
Like nuts, seeds are a great source of fiber and protein along with many other nutrients. In addition, flaxseeds and chia seeds are good plant sources of omega-3 fatty acids which lower inflammation and promote brain health.
7. Matcha Green Tea
This superfood boasts high amounts of EGCG, a potent antioxidant. It also contains both caffeine and the amino acid L-theanine, which help create a sustained “alert-calm” affect.
8. Sweet Potatoes
Complex carbs, fiber, vitamin C, vitamin A, and manganese are just some of the many nutrients in sweet potatoes that can help increase and maintain energy.
The natural sugars in bananas are absorbed into the body slowly because of the fruit’s fiber content, making them an energizing food that won’t cause a sugar crash.
Certain types of mushrooms can help keep fatigue at bay because of their adaptogenic actions in the body. These include cordyceps, reishi, and shiitake mushrooms.
11. Fermented Foods
Kimchi, sauerkraut, and other fermented foods are rich in nutrients and seed the gut with friendly bacteria, which can help the body absorb and utilize nutrients.
12. Leafy greens
Leafy greens are rich in fiber and contain many vitamins, minerals, and phytonutrients that are involved in energy production.
Beetroots contain betalains that boast antioxidant and anti-inflammatory properties. They can also enhance athletic endurance and performance by improving blood flow and oxygenation throughout the body.
With high amounts of healthy fats and fiber, along with a wealth of vitamins and minerals, avocados are a great option for sustained energy and can keep you full longer.
Among other nutrients, kiwis are packed with vitamin C which supports the immune system, plays a role in protein metabolism, and can reduce fatigue.
To recap, here are 15 foods that can boost your energy along with 15 ways to include them in your diet.
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Share in the comments below which of the 15 energy-boosting foods you’ll be adding more of to your diet.