So-called energizing foods are those that release their energy slowly, and which also support hormonal regulation and satiety. Indeed, to last the whole day without feeling tired, it is not enough just to “eat enough”: you must choose the right fuels for the body and the brain. Foods that provide lasting energy are those that release their sugars slowly, thanks to a good balance between fiber, proteins and good fats. By keeping blood sugar levels stable, they avoid energy peaks followed by sudden drops, and allow you to stay focused and efficient from morning to evening.
“The more a food is rich in fiber and protein, the more its glycemic index (GI) tends to decrease. For example, among low GI starchy foods, we find lentils, chickpeas or even brown rice. The fibers they contain slow down the digestion of carbohydrates and thus limit the rise in blood sugar levels”explains Maxime Mességué, dietitian-nutritionist. Maintaining stable blood sugar levels is essential for maintaining good energy levels throughout the day. The specialist, however, recalls that“It is essential to keep in mind that the GI of a food taken in isolation is not always representative of the real effect of the meal on blood sugar levels.”
Among these sustainable energy foods, lentils particularly stand out. Rich in fiber, vegetable proteins and iron, they combine the three levers of stable energy. “Having protein, fiber and healthy fats on the plate helps prevent fatigue. This prevents a rapid rise in blood sugar levels because sugar is gradually absorbed into the bloodstream. The result: more stable blood sugar levels and longer-lasting energy.”specifies our interlocutor. Eating lentils with vegetables or a portion of fish, for example, ensures a complete, satisfying and balanced meal.
In addition to their effect on blood sugar, lentils provide essential micronutrients to fight fatigue. The iron they contain helps to oxygenate cells, magnesium reduces nervous fatigue and promotes good sleep, vitamin C strengthens the immune system and B group vitamins participate in energy production. Easy to cook and economical, they are a simple and complete ally to get you through the day without losing your energy.
