6 foods that zap your energy

Energy slumps during the day can tell you many things. They might mean that your brain needs a mental break or that you’re reeling from a rough night of sleep. Unfortunately, these slumps also could be influenced by the foods you’re eating (or not eating).

Skipping meals or snacks because you’re busy can be a leading reason why you feel tired during the day, according to registered dietitian nutritionist Katie Janeczek. Your body needs glucose from carbohydrates to produce energy, plus protein and fiber to satisfy your hunger. Feeling too hungry can cause your energy levels to drop.

For this reason, you should eat when your body is telling you it’s hungry, explains registered dietitian Maya Feller. Try to avoid going more than 5 hours without eating. And when it’s time to eat, be conscious of energy-zapping foods that could be making your day harder than it needs to be.

Foods that shoot up your blood sugar levels quickly also allow them to swoop down drastically in a short amount of time, Feller and Janeczek explain. You’re likely to get a really quick burst of energy but crash about 30 to 60 minutes afterward and feel tired again.

Here are six foods that can affect your energy levels.

1. Sugary beverages

Sodas, sweet teas, lemonade, sugar-sweetened waters and energy drinks are all packed with sugar that can deplete your energy levels. A can of soda contains about 10 teaspoons of sugar, while a can of Red Bull contains 9 to 12 teaspoons of sugar.

2. Fruit juices

While the label often says there isn’t any added sugar, the ultra-processed nature of juices means that there is little to no fiber left, leaving just the free-floating sugars. There are 5 to 9 teaspoons of sugar in every 8-ounce cup of juice.

3. Foods made with white flour

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Biscuits, crackers, white bread and pizza are all examples of foods made with white flour, a refined carbohydrate. Albeit delicious, they do not offer the steady energy that you may be after.

4. Chips and crisps

Chips and crisps are ultra-processed, refined carbohydrates. Not only that, but they also may contain saturated fat, hydrogenated oils or trans fat, which can affect your blood cholesterol.

5. Chocolate and candy

These are sugary sweets that fall into the ultra-processed food category. They aren’t the best snacks to reach for if you want to prevent that spike in your blood sugar level. However, don’t let that keep you from having a sweet treat every now and then.

6. Baked treats

Cakes, cookies, donuts and pastries are made from white flour and generally sweetened with a good amount of sugar. Balance these treats with nutritious meals so they won't drastically affect your energy levels.