People tell me all the time that their energy sags mid-morning and again in the afternoon. The reasons people share are generally the same – not enough sleep and eating the wrong foods. If you find you have wide swings in your energy level as the day goes on, it is most likely because your blood sugar is not stable. If your blood sugar level spikes, then drops, this affects both your energy and your mood. If this happens frequently, it can lead to insulin resistance, which is the precursor to diabetes. Keeping your blood sugar stable throughout the day will give you consistent energy—even some to spare! Here are five foods that will help:

  1. Yams – This vegetable is a slow carbohydrate, which means it is high in fiber. Since fiber is digested slowly, the sugar in these carbohydrates is slowly released into the blood stream so your blood sugar doesn’t spike.
  2. Garbanzo beans – Garbanzo beans are a very inexpensive source of protein, which helps fuel your metabolism to keep your energy high. Beans are a double dynamo because they’re also high in fiber, so they keep your blood sugar from spiking, which helps stabilize your energy level.
  3. Avocados – Healthy fats slow absorption of food and help your body absorb metabolism-boosting nutrients, like B-vitamins and iron, which helps keep your energy up.
  4. Chia Seeds – Chia seeds are definitely a power house food. Just 2 teaspoons of chia seeds have 10 grams of fiber, a solid third of the daily recommendation of 25-30 grams of fiber every day. If you currently don’t eat a lot of fiber, gradually increase the amount in your diet. Adding too much, too fast, will upset your digestive tract. Once your body is accustomed to the fiber, it will help you maintain consistent energy throughout the day.
  5. Lean Protein – Quality animal- or plant-based protein is critical for consistent energy. Protein provides essential amino acids and other nutrients that are essential for boosting one’s metabolism. Studies have shown that, especially for women, not consuming enough protein leads to fatigue, the opposite of consistent energy!

Make these foods, and others like them, a regular part of your life and you won’t have to depend on caffeine to get you through the day.

You are going to love the way you feel!