A Guide to Healthy Energy Foods That Won't Addict You

by Reggie Moore Professional writer and proto entrepreneur

The trick to maintaining energy is to prevent blood sugar from getting too low, or “crashing.” Most energy drinks and foods provide a quick boost of energy because of the caffeine and sugar content. However, the body burns both of these ingredients off fairly quickly and consuming large amounts of either can result in addiction. Foods with high amounts of sugar cause the body to respond by releasing large amounts of insulin and this results in a drop in blood sugar. While caffeine also provides a quick boost of energy, it can also be highly addictive. When consumed in large quantities, caffeine can cause the jitters and will actually deplete energy levels and produce a crash, just like sugar. People who consume large amounts of caffeine and then try to stop can experience withdrawal symptoms that result in headaches and irritability.

Simple vs. Complex Carbohydrates

While “carbs” get a bad rap among the uneducated, carbohydrates are the main fuel for the body. The difference between simple and complex carbohydrates far too often gets left out of the discussion. Simple carbohydrates, like processed foods that contain refined white sugar, are digested quickly and burn off rapidly. Complex carbohydrates, found in unrefined foods, take longer to digest and as such produce a slow and steady release of energy throughout the day. These types of food include things like fruit, vegetables, whole grains, nuts, seeds and dairy products. Here is a list of some healthy energy foods that won't cause crashes or addictions:

Bars and Drinks

Energy Bars

While there are are a wide variety of healthy energy bars on the market, there are also way too many that are full of simple carbs, additives and preservatives that most people can’t even pronounce. Look for energy bars that have natural ingredients and low amounts of “added” sugars.

Energy Shakes and Drinks

There are some very good and some very bad energy drinks on the market and the code to deciphering which is which is written right on the label. Watch out for anything with caffeine or lots of added sugar. Instead, look for drinks that are sweetened with things like fruit juice, honey or other natural sweeteners. A great option is to make an all natural homemade shake by putting low-fat yogurt, fruit juice berries and a few ice cubes in a blender.

Dairy

Low-Fat Cheese: Cheese has numerous nutritional benefits and contains complex carbohydrates and protein. Cheese can be eaten a variety of ways, such as with fruit or vegetables or on whole grain bread.
Eggs: Eggs can be prepared in a variety of ways and go with any meal. Hard-boiled eggs are easy to take along to work, school or on an outing and are full of complex carbohydrates and protein. Whole wheat crackers or toast for an extra boost of complex carbs.
Yogurt: Low-fat yogurt is a wonderful source of quick and long-lasting energy. Yogurt has lactose and galactose, both of which are simple carbohydrates, for quick energy. However, the high protein content in yogurt slows down the digestion process so the carbs are released more gradually.

Plants

-Fruits: Also loaded with fiber, vitamins and antioxidants, fruit provides both simple and complex carbohydrates for quick and long term energy. The natural sugars in fruit are quickly digested, but don’t result in the crash associated with refined sugars. Some of the best fruits for sustained energy include:

Bananas area great source of complex carbohydrates, vitamin B6 and potassium.
Berries are loaded with fiber, antioxidants, vitamins, minerals and complex carbohydrates. Any type of berry can be added to yogurt, smoothies, baked goods or eaten plain.
Dates are a great sweet snack when eaten plain or can be added to cereal or baked recipes. Dates have loads of fiber and are a fantastic source of complex carbohydrates.
Brown Rice: Unlike white rice which is a simple carbohydrate, brown rice is a whole grain that has not had parts of it stripped away in the refining process. Brown rice also contains high levels of protein, healthy fat, minerals and vitamins.
Nuts and Seeds: While walnuts, pistachios, cashews, pumpkin, chia and sun flower seeds all contain lots of protein, these little power-packed kernels are also full of complex carbohydrates, healthy fats, loads of fiber and several minerals that include manganese, magnesium, phosphorus and zinc that are all involved in energy production.
Manuka Honey: Australian manuka honey is a monofloral honey produced by bees that feed on the nectar of the manuka tree and is produced only in New Zealand and parts of Australia. Manuka honey is considered one of the most beneficial forms of honey by many dietary experts and is great as a natural sugar substitute.
Whole Grain Bread and Wraps: Whole grains, that have not been refined like white flour, provides sustained energy. Put some fatty fish, rice and fruit in a wrap or slice of bread for a snack that will provided long lasting energy.
Sweet Potatoes: A nutritious source of energy, just one serving of sweet potatoes is loaded with enough complex carbohydrates and fiber to fuel the body for hours. Sweet potatoes also have over five times the RDA of beta carotene, the water-soluble precursor to vitamin A.
Nut Butter: Peanut, cashew, almond and walnut butter served with apples or other fruits are a tasty snack that will provide sustained energy.
Water: Even though it contains no calories, water is crucial for energy production. Becoming dehydrated by not drinking enough water will result in the body becoming lethargic. Water should be consumed at regular intervals, and not guzzled once thirst becomes extreme as the body is not able to absorb large quantities at once and excess is passed through the kidneys without having any beneficial effect.

Most people have become very lazy in regard to their diet due to the fast-paced modern lifestyle. While it is always easier to open a box or can, the healthy foods the body needs to get and stay strong and healthy require a bit of effort. However, making the effort to eat the foods like the ones on this list will give the body more energy throughout the day and have been scientifically proven to reduce sickness and disease.