![]() ![]() Symptoms may include anxiety, restlessness, insomnia, irregular heart rate, and tremors ( 6). Plus, while caffeine intake is generally recognized as safe, some people may experience side effects upon caffeine consumption, with symptoms ranging from mild to severe. Some of them, such as energy drinks and caffeinated sodas, tend to be high in added sugars, which may increase the risk of obesity, type 2 diabetes, and heart disease ( 10). Nevertheless, be mindful about the type of caffeinated products you choose. This effect is primarily due to caffeine’s effect on your brain, which acts by blocking adenosine receptors, leading to increased releases of dopamine and noradrenaline ( 8, 9).Īdenosine is a compound with sleep-promoting effects, while dopamine and noradrenaline are two chemical substances that stimulate your heart and central nervous system, thus increasing alertness and focus ( 8, 9). Though it has many benefits and uses, it’s primarily sought after to help combat fatigue and drowsiness ( 6).Ĭaffeine-containing foods and beverages such as coffee, tea, caffeinated sodas, energy drinks, matcha, chocolate, guarana, and yerba mate may also help reduce symptoms of fatigue and improve alertness and vigilance ( 7). Complex or low GI carbs ensure a steady energy supply throughout the day.Ĭaffeine is the most widely consumed stimulant in the world. ![]() Simple or high GI carbs tend to spike and then crash your energy levels. SummaryĬarbs provide a faster energy source compared with proteins and fats. Nevertheless, keep in mind that fruit juices and flavored dairy products tend to have added sugars, and therefore a high GI. Yet, they’re both nutrient rich, low GI foods that may provide a quick energy source without sacrificing your diet quality ( 2, 5). Structurally, the carbs in fruit and dairy - fructose and lactose, respectively - are simple. The GI of foods may be especially relevant in the case of whole fruit and dairy. Research shows that high GI diets, which are high in sugars and low in fiber, are associated with reduced alertness and increased sleepiness ( 4). In contrast, foods with a low GI - like complex carbs - aren’t known to cause abrupt variations in your blood sugar levels ( 3). Glycemic indexĪnother way to determine how carbs may affect your energy levels is through their glycemic index, which tells you how a carb-containing food may affect your blood sugar levels ( 3).įoods with a high GI tend to spike and then crash your blood sugar levels, much like simple carbs. This means that complex carbs provide you with a steady supply of energy throughout the day.Įxamples of complex-carb food sources you could try to include in your diet include unrefined whole grains, oats, legumes, and starches. Since their structure is more complex and they’re usually fiber-rich, they take longer to digest and thus provide a gradual increase in your blood sugar levels ( 2). On the contrary, complex carbs comprise three or more sugar molecules and are known as oligosaccharides and polysaccharides ( 2). Some examples of simple carbs you might want to limit to avoid such an effect include white bread, breakfast cereals, candy, fruit juice, and processed or refined grains with added sugars. However, their fast digestion rate means that they cause a rapid rise in your blood sugar levels - and consequently your energy levels - which is usually followed by a crash that may leave you feeling sluggish ( 2). Because their structure is so small, they’re easier to digest and thus easily used for energy. Simple carbs comprise either one or two sugar molecules, and they’re known as either monosaccharides and disaccharides, respectively. And once again, they affect your energy levels differently. Nevertheless, carbs are categorized as simple and complex, as well as having a high or low glycemic index (GI). Of the three macronutrients, carbohydrates provide a faster energy source compared with proteins and fats, as they’re your body’s preferred source of energy ( 2). That said, not all foods affect your energy levels the same way. One calorie measures the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius ( 1). The first thing you need to know is that all foods give you energy in the form of calories, which are a measure of energy. ![]() How do certain foods affect your energy levels? ![]()
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