A recent Gallup poll found that 20% of adults in the U.S. get only five hours or less of sleep each night.
While getting enough sleep is crucial for feeling energized, there are specific foods that can also help increase your energy levels. Nutritionists recommend four types of foods that are particularly good at boosting energy.
Here are the four energy-boosting foods recommended by nutrition experts:
- Complex Carbohydrates
Dr. Nancy Rahnama, a clinical nutritionist and internist, explains that unlike simple carbohydrates such as white bread, which quickly break down into sugars and cause sharp spikes in blood sugar levels, complex carbohydrates have a steadier effect. “Anything that spikes will also crash,” says Rahnama, pointing out that these rapid changes can lead to fatigue, mood swings, headaches, hunger, and cravings during the day.
Complex carbohydrates are digested slower, leading to a gradual release of glucose into the bloodstream, according to the American Heart Association.
Eating complex carbs for breakfast can help keep your energy up throughout the day, advises registered dietitian Maya Feller. Some good choices include wheat bread, sweet potatoes, oatmeal, pumpkin seeds, apples, and chickpeas for lasting energy.
