Consuming large amounts of sugar and caffeine almost always results in major energy crashes. That is why it is so important for anyone who is struggling with chronic fatigue to eat nutrient-dense foods that will help them avoid deficiencies. Here is a closer look at a few healthy ingredients and meals that can give you long-term energy throughout the day.
Even though honey contains quite a bit of sugar, it is also very low on the glycemic index. Foods that are low on the glycemic index take much longer to digest, and that means they won’t cause blood sugar fluctuations. A spoonful of honey is the perfect way to sweeten up dishes such as oatmeal, wheat toast, and whole grain cereals.
Many people switch from white rice to brown rice because of the manganese. A single cup of cooked brown rice contains 88 percent of the daily recommended allowance of manganese, and this nutrient helps the body convert protein and carbohydrates into energy. Brown rice can be tossed with fresh vegetables and lean cuts of meat for quick and easy meals.
Not only are melons packed with dozens of different vitamins and minerals, but they also contain a significant amount of water. Studies continue to show us that fatigue is one of the most common side effects of dehydration, and it can even impact on individual’s cognitive abilities. Melon slices can be eaten alone or added to a smoothie for a quick burst of energy.
This creamy fruit contains the perfect blend of sucrose and fiber, and that makes it an excellent option for an afternoon snack. Bananas are also a good source of manganese, vitamin B16, copper, and other nutrients that boost energy levels. Blending bananas with nuts or peanut butter will provide an individual with a great balance of carbohydrates, protein, and fat.
Beans are one of the few sources of protein that also contain a substantial amount of complex carbohydrates. Both of those macronutrients are converted into energy within moments of being consumed. Certain types of beans can cause gastrointestinal issues, and many people must experiment with different varieties until they find an option that works for their own dietary needs.
Anyone who is struggling with ongoing lethargy should also consider having a blood test carried out. These tests often uncover important information such as nutritional deficiencies and metabolism problems that are affecting one’s energy levels. They can help an individual fine-tune their diet and make the most out of every bite they take.