Do you find yourself constantly feeling tired or lethargic? Or maybe yourenergy levelsare like a roller coaster each day, veering from bouncing off the walls to slumped over your desk? Of course, fatigue can be down to avariety of factorsbut did you know that many of the foods we eat every day can drain our energy? In fact, lots of supposedly “energizing” foods, actually do the exact opposite.
Here are some everyday foods that drain your energy without you knowing it.
Energy Drinks
While most people are now aware that energy drinks are far from healthy (in 2014, theWorld Health Organization warned that they may pose a threat to public health), not everyone is aware that they can actually drain your energy rather than boost it. The stimulating effects of these drinks come from the large amounts of caffeine and sugar they contain. All this added sugar causes your energy to spike (hence the boost) but then drop sharply, causing you to feel more tired than before. Plus, drinking too much caffeine can interrupt your sleep duration and quality, meaning that you will have reduced energy levels the next day. It’s a vicious cycle.
Fast Food
You may have noticed that after consuming an unhealthy (albeit delicious)fast foodmeal that you feel incredibly tired. This is because the combination of high fat, low fiber ingredients means that you digest the food more slowly and it takes longer for what little nutritional content the food contains to reach your organs. Plus, whereas foods high in nutritional quality boost your energy, low-nutrient fast food is a big drain.
Low-Fat Foods
In our quest to be healthy, many of us reach for prepackagedlow-fat, “healthy” snackssuch as low-fat salad dressing, low-fat cookies or bars, and low-fat yogurts. However, the manufacturers of these products have often replaced the fat content of these foods with sugar, meaning that they will once again give you that quick energy spike followed by the large energy crash. Far better to eat full-fat versions in moderation or less processed alternatives.
White Bread, Pasta and Rice
Carbohydrates are our body’s main source of energy. However, not all carbs are created equal. Chowing down on processed white bread, pasta and rice will leave you feeling sluggish and tired. Why? High carbohydrate containing foods such as these boost the production of aneurotransmitter known as serotonin, which can make us feel content and sleepy. The body does this so that it can conserve energy for digestion. Eating carbs in smaller portions can help, as can switching to whole wheat versions which are digested more slowly.
Red meat
Red meat is another food stuff that requires a great deal of energy to digest and so makes you feel tired. While it does provide iron, an energy booster, red meat is also high in fat which is more difficult for the body to break down. Eating a large amount of red meat will definitely leave you tired after a meal.
Cherries
Rounding off the list is a somewhat surprising one: cherries. Though delicious and healthy, cherries drain your energy because they are a natural source ofmelatonin,a hormone known to improve the quality of sleep and which can have a slight sedative effect. So of course, enjoy your cherries but perhaps after-dinner rather than after-lunch!
FAQs
“Proteins form the building blocks for our muscles and most body tissues,” says Raphael. Protein takes more energy to digest than carbohydrates, and therefore takes longer to process through your system. “This helps you feel satisfied longer, but more importantly, it helps keep your energy up,” she adds.
Why does food drain my energy? ›
Some researchers believe that a person feels tired after eating because their body is producing more serotonin. Serotonin is a chemical that plays a role in regulating mood and sleep cycles. An amino acid called tryptophan, which occurs in many protein-rich foods, helps the body produce serotonin.
What foods are not good for energy? ›
One of the best ways we can boost our energy levels is by fueling ourselves with nourishing nutrient dense foods. But we can also hinder our energy by eating foods that don't serve us. These include foods high in processed sugars, grains and gluten, as well as caffeine and alcohol.
What are the worst foods for fatigue? ›
Processed foods like cakes, cookies, frozen pizza, breads, and sugary drinks are loaded with refined and added sugar—often in the form of high-fructose corn syrup. Excess sugar sends too much glucose to the brain, and too much glucose can cause inflammation in the brain, as well as fatigue and depression.
What food makes you lose energy? ›
As a nutritional psychiatrist, I always try to avoid these five types of foods that can make you tired and stressed:
- Processed foods. ...
- Industrial seed oils. ...
- Added and refined sugars. ...
- Fried foods. ...
- Artificial sweeteners.
The best fuel for exercise is carbohydrates, preferably “complex” ones like fruits, vegetables, and whole grains. Healthy fats from fish, nuts, vegetable oils, and avocados can help fuel endurance sports like long-distance running. Protein can help boost an immune system worn down by exercise.
What food gives the least energy? ›
White Bread, Pasta and Rice
However, processed grains such as those found in white bread, white pasta and white rice may actually cause more harm than good when it comes to your energy levels. That's partly because the fiber-containing outer layer of the grain, known as the bran, is removed during processing.
What foods slow release energy? ›
Slow-release carbs
- Brown rice.
- Porridge oats.
- Sweet potatoes.
- Rye bread.
- Quinoa.
- Pasta, but cooked al dente (still firm to the touch)
- Pitta bread.
- Muesli and bran-based cereals.
A diet with lots of leafy green vegetables, fruits, whole grains, and healthy fats such as fish, nuts, and seeds may help lessen the effects of feeling tired! This booklet and the study dietitian will help you learn how to make room in your diet for foods that can help fight fatigue.
What foods decrease stamina? ›
Are You A Runner? 12 Foods You Must Avoid!
- Sugary Sodas.
- Frozen Meals.
- Dairy products.
- Alcohol.
- Energy Drinks.
- Oily And Fatty Food Items.
- Spicy Food.
- Foods That Are High In Fibre And Carbohydrates.
Avoiding caffeine, alcohol, spicy, high-fat, and heavy meals, as well as sugary snacks, citrus fruits, tomatoes, high-protein foods, and carbonated drinks can go a long way in promoting better sleep.
What foods zap your energy? ›
Processed and refined grains like white pasta, white bread, and white rice can deplete your energy levels because many of the nutrients are stripped away, including fiber. Fruits, veggies, whole grains, and lean proteins should be your staples, and water should be your primary beverage of choice.
What is something that drains energy? ›
Sugar. 2. Caffeine. 3. Exercise (Too Little or Too Much)
What is draining me of energy? ›
Anything that blocks calorie absorption or slows your body systems “drains" your energy. Illness, pain, lack of sleep, lack of water, lack of relatively clean air, exposure (to weather, high or low temps, etc.).
