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Be energy wise / eat for energy In order to function and stay healthy, our bodies need a regular input of energy in the form of calories provided by the food that we eat. But it is not just any old food that our bodies require. An unhealthy or irregular diet causes our internal systems to become sluggish and clogged with the toxins consumed, resulting in constant fatigue and lack of energy. To maximize vitality, therefore, our bodies need foods that boost the metabolism and keep blood sugar, and therefore energy levels, steady.
Energy supply
Our food is made up of carbohydrate, protein and fat. Although fats and proteins supply some energy, most of the energy in our diet comes from carbohydrate foods. This is because carbohydrates are more easily converted into the simple sugar – glucose – that is the body’s proffered fuel for energy.
You cannot, however, simply increase carbohydrate intake to increase energy production, as this can upset blood sugar levels. Instead, eating at regular intervals and combining some protein and fat with carbohydrate at each meal helps keep blood sugar levels steady by slowing down the digestive process. It allows the body to ‘burn’ the carbohydrates as fuel and take the necessary nutrients from the other foods.
Glucose – the body’s fuel
All carbohydrates – both starches and sugars – release glucose into the bloodstream when digested. We should ideally have the equivalent of about 2 teaspoons of glucose dissolved in our blood at any one time. This blood glucose, or blood sugar, needs to be maintained at an even level for energy, concentration and alertness. The rate at which different carbohydrate foods release glucose into the bloodstream is measured on the glycaemic index (GI) and affects our energy levels.
The glycaemic index is a ranking of carbohydrate-rich foods from 0 to 100. The GI value ascribed to a specific food indicates the speed if its effect on blood glucose levels. The higher the GI, the faster the rise in blood glucose. Foods with a low GI release their sugars more slowly and should constitute the greater part of our diets. There is no easy way to determine the GI of a food. Generally speaking, low-GI foods are natural, less processed foods, and it is their high fiber content which helps to slow down the release of sugar into the bloodstream. Examples are wholegrains (such as brown rice, millet, oats, barley, quinoa), whole-wheat pasta, dark rye bread, corn, beans and chickpeas, unsweetened yogurt and many raw fresh fruits and vegetables.
Fast-releasing, high-GI carbohydrate foods tend to be low-fibre, processed or sugary foods, which consist of easily digestible sugars that break down into glucose fairly quickly. Examples include sports drinks, jelly beans, chocolate biscuits, honey, sugary breakfast cereals, dried fruit, white bread and white rice.
The energy roller-coaster
Eating high-GI foods can flood the blood with too much sugar too quickly and result in an uncomfortable surge of energy. The body then releases a large dose of insulin to counteract the high blood sugar level. This response can bring your blood sugar level down too low, leaving you more tired than before and in need of another boost of energy. Such a roller-coaster of blood-sugar highs and lows, known as ‘reactive hypoglycemia’, has a huge impact on both our energy levels and our moods. Continually raising and lowering blood sugar levels in this way can lead to severe health problems over time. The best way to moderate the effect of high-GI foods on blood sugar is to combine fast-releasing carbohydrates with a protein.
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