Sugar and Caffeine Don’t Keep You Energized for Long! Try These Healthy Food Swaps for Energy

Have you ever noticed that a food or snack you thought would give you a quick energy boost made you feel more sluggish? You noshed on some chocolate to try to push through that midday slump or thought a second cup of coffee would help you power through until dinner. You might have had a brief stamina burst, but it didn’t last exceedingly long. There’s a scientific reason behind that, and in even better news, you have options for flavorful swaps that will give you that same perk-up without the impending crash.

Foods and drinks that don’t provide lasting energy  

There’s a common misconception that sweet treats, coffee and similar food and beverages give you sustainable energy. Experts say that many of these products leave you feeling more fatigued and unfocused overall.  

Sugar  

When you have a sweet treat, your blood sugar will spike. This might feel like renewed energy for the moment but is in fact a basic hormonal response. Your levels will eventually crash, which will leave you in a slump.  

“Regularly experiencing these sugar spikes and crashes may contribute to longer-term health issues like weight gain, as it often also comes with higher calories on a regular basis and together can lead to things like diabetes or obesity,” cautions Chris Mohr, PhD, RD, Fitness and Nutrition Advisor at Fortune Recommends Health.  

Refined grains have a similar effect, explains Jessica Crandall, RDN on FuturHealth’s Medical Advisory Board. White bread, pasta and rice, for example, are rich in carbohydrates. While complex carbohydrates provide the body with a solid source of energy, she says, white grains contain simple carbs like those found in candies and cakes, so they are not helpful for sustaining your energy. 

Caffeine 

Caffeine may act as a short-term stimulant for energy and brain function, but it’s easier than you might think to have too much and feel irritable, jittery and anxious. 

“Caffeine works by blocking adenosine receptors in the brain, which helps to stave off feelings of tiredness,” explains Shannon Cook, RD at nutrition company Fay. “However, this temporary alertness comes at a cost. When the effects of caffeine wear off, the built-up adenosine can lead to a significant energy crash, leaving individuals feeling more tired than before. Furthermore, regular consumption of caffeine can lead to tolerance, where the same amount of caffeine produces less noticeable effects, prompting increased consumption and further dependence.” 

Try these healthy swaps for items that offer lasting energy  

Swap simple carbs for complex carbs  

Complex carbohydrates such as fruits, whole grains and vegetables are a suitable alternative that help to keep your energy levels and blood sugar stable, offers Crandall. For even more long-term energy, she recommends pairing a complex carb with a protein, such as Greek yogurt with berries for an energy-efficient snack.  

Swap energy drinks for tea  

Instead of caffeinated energy drinks, Mohr suggests trying something like black or green tea, both of which have less caffeine and more antioxidants.  

Swap refined for natural sugar and fiber  

Fiber is another important nutrient for balancing energy levels and maintaining healthy digestion, Mohr notes. Instead of candy, try mixed nuts or a piece of fruit for healthy fats, fiber and natural sugars.  

Swap caffeine for protein  

Cook says that swapping out caffeine for high-protein, well-balanced meals and snacks with a variety of nutrients is the “secret sauce” for lasting energy. For example, scrambled eggs with vegetables and whole-grain toast; quinoa salad with grilled chicken and mixed greens; turkey and cheese with a piece of fruit during the day. Dinner could feature salmon, a baked potato and steamed vegetables. 

Swap subtracting for adding  

Making healthy swaps for genuine energy-increasing sources doesn’t have to include deprivation either, says Daryl Gioffre, Certified Nutritionist and Gut Health Expert at health brand Alkamind. Adding healthy foods instead of taking away the foods that you love will help make your lifestyle changes stick, he says.  

For example, Gioffre suggests adding mineral salts, which are crucial for neutralizing damaging acids that slow your body down, he says. You can use mineral-rich salts like Himalayan, Celtic Grey, and Redmond Real Salt instead of table salt, which is stripped of alkaline minerals. 

Additionally, most adults are deficient in magnesium, Gioffre notes. This mineral is responsible for more than 600 functions in the human body, some of which are related directly to energy upkeep and sleep quality.  

“By getting plenty of magnesium, you’re going to have more energy, better rest, stabilized mood and mental health, and a better metabolism, which all contribute to your overall energy level,” he says. “Foods with high levels of magnesium include spinach (1 cup = 49 percent of the recommended daily value of magnesium!), kale, black beans, almonds, cashews, pumpkin seeds, avocados and broccoli.” 

Swap store-bought with homemade energy bars  

Instead of a pre-packaged energy bar, you can make your own with healthier ingredients and none of the additives, says Delia McCabe, PhD, a psychologist specializing in nutrition and brain health. Try thinly sliced dried apricots and golden berries with sunflower seeds stirred into some melted 70 percent dark chocolate, she says, and spread it out onto a baking tray and refrigerate it until it hardens into a kind of chocolate bark.  

Swap coffee with this energy-boosting smoothie  

A ‘coffee' smoothie is another great option, McCabe says. Mix green leaves, a handful of overnight soaked and rinsed raw almonds, hemp seeds, a few pitted dates, some blueberries, half a frozen banana and a few tablespoons of overnight soaked chia seeds blended and topped with some pumpkin seeds. This can provide the quick burst of caffeine-fueled energy we crave, but with the sustained release of beneficial fiber-filled carbs, good fats and protein to stop the energy crash that most smoothies provide, she explains.  

“These types of foods all contain the right type of fats which help flavor molecules disperse in our mouth much more effectively versus water-based and fat-free foods,” McCabe notes. “This is one way that we can break the habit of processed foods for energy because the brain likes crunch, flavor, smoothness and sweetness or salt, all combined, and when these foods are also nutrient dense, we win all around.”

Keep reading for more nutrition insights!

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.