A balanced diet incorporates various foods for energy. Some of the best foods for boost energy include oats, bananas, almonds, quinoa, and dates.
1. Oatmeal
Oatmeal is a nutrient-dense carbohydrate that contains vitamins, minerals, and soluble fiber. สมัครสมาชิก UFABET It’s a complex carbohydrate, so it takes longer to digest. A one-half-cup serving of dry oatmeal provides 27 grams of carbohydrates and 4 grams of fiber. This dynamic combination helps control blood sugar levels and provides long-lasting energy.
Oatmeal is available in many forms. Such as instant packets, steel-cut oats, and old-fashioned oats. The plain versions of these options are best for energy. They do not contain added sugars that may cause a spike and drop in blood sugar levels. Plain oatmeal allows you to flavor your oats with low-sugar sweeteners.
2. Bananas
Bananas are a convenient snack and energy source. They are economical, portable, and have various nutrients. One medium banana provides 26 grams of carbohydrates and 3 grams of fiber. Bananas are also rich in potassium. Which aids kidney, heart, nerve, and muscle function. The same serving has 422 milligrams of potassium, which is 9% of the Daily Value (DV).
Bananas can be a nutritious way to sweeten baked goods. Whole-grain cereals, and yogurts. Research has shown that bananas are an effective post-workout recovery carbohydrate. They replenish glycogen stores and support metabolic recovery.
3. Greek Yogurt
Of all the yogurt varieties, Greek yogurt provides the most protein to satisfy hunger. A 7-ounce container of plain Greek yogurt provides almost 8 grams of carbohydrates and 20 grams of protein. The carbohydrates in the yogurt boost energy. The protein gives your body something else to digest, which prolongs the effect of carbohydrates on blood sugar.
Greek yogurt also mixes well with other flavors. For those who need a larger dose of carbohydrates for more energy, pair Greek yogurt with other carbohydrate-rich foods. Consider pairing Greek yogurt with mixed berries and granola to make a sweet, crunchy snack.
4. Sweet Potatoes
Sweet potatoes are a source of complex carbohydrates. One medium-sized baked sweet potato provides 24 grams of carbohydrates and 4 grams of fiber.
Sweet potatoes are also rich in carotenoids and polyphenols. These compounds have antioxidant, anti-inflammatory, and anticancer properties. Cooking sweet potatoes can increase their polyphenol content. Try baking, boiling, steaming, microwaving, and roasting a sweet potato to increase its nutritional impact.