Research has shown that eating a couple of bananas, can, tremendously boost your energy. The energy provided is enough for a 90 minute strenuous work out. A 100 gram serving of banana (i.e., a small, 6 inch banana) provides 89 calories, 22.8 grams of carbohydrates, and 12.2 grams of natural sugars (glucose, fructose, and sucrose).
In addition, bananas provide high doses of potassium, magnesium, and fiber.
List Of Energy Rich Foods
- Toffee made out of jaggery, (preferably, jaggery that is chemical free and jaggery made out of dates) sesame seeds, groundnuts, and almonds is a delicious and a nutritious energy packed snack.
- Baked snacks or soy enriched snacks are very good options.
- A smoothie made up of yogurt and a fresh fruit, coconut water, green tea, and sugarcane juice are ideal energy drinks.
- Sprouts salad makes an amazing mid-evening snack that helps fight fatigue and weariness.
- A whole wheat or multi grained sandwich is a healthy alternative to sweets and fried foods.
Health Benefits Of Low Glycemic Index Foods
- Health experts state that eating foods which are low on the glycemic index, help cause a slow and steady rise of blood sugar levels. It does not cause the blood glucose level to rise in spurts, but provides sustained amounts of energy, thereby, being of great advantage to diabetics and those wishing to lose weight.
- Additionally, low glycemic index foods delay feelings of hunger, as compared to high glycemic index foods, thus assisting in the right amount of calorie intake.
- Foods that have a low glycemic index are – apples, apricots, blueberries, cherries, gooseberries, kiwis, lemons, peaches, pears, plums, pomegranates, asparagus, kidney beans, broccoli, cabbage, celery, lettuce, spinach, tomatoes.
Energy Giving Foods To Avoid
- Sweets: Sweets are high glycemic index foods. They give the energy levels an incredible lift by making the blood sugar levels rise. The sudden increase in the blood sugar level will improve vitality and mental alertness, but as soon as the level begins to fall, you’ll be left feeling exhausted and drained.
- Coffee: A cup of coffee enhances alertness, and helps keep you awake. Caffeine in the coffee relieves fatigue, but is addictive. Large amounts, daily, can have the reversed effect in the long run. It makes you cross and ill-tempered, affects sleep, and causes depletion of calcium from the bone.
- Fried foods: Fatty, oily, and greasy foods take long to get digested. Thus, they utilize the body’s energy to get digested. leaving us less active. More over, they are steeped with cholesterol and trans fats.
- Processed foods: All processed and refined foods are chock full of sodium. Excess of sodium causes water retention, leaving you dehydrated, and irritable. Also, they have trans fats, and trans fats result in diminution of energy.
- Side effects of Energy drinks: Energy drinks are also high on the glycemic index. In the initial phase, after consuming energy drinks, you feel energetic, and alert, but, after a while, you start feeling exhausted.
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