It is normal for your energy level to rise and fall slightly throughout the day. Many factors can affect this natural ebb and flow. These include your sleep and stress levels, your level of physical activity, and the food you eat. In general, having a meal or snack tends to replenish your energy, helping you feel more energized. However, some foods can actually drain your energy. This article lists seven foods that have the potential to drain your energy.
1. White bread, pasta and rice
Cereals are rich in carbohydrates, which provide the body with a good source of energy. However, processed grains like those found in white bread, white pasta, and white rice can actually do more harm than good when it comes to your energy levels. This is partly because the outer layer of the grain, called the bran, which contains fiber, is removed during processing. Because of this, processed grains contain less fiber and tend to be more quickly digested and absorbed than whole grains. This is why a meal or snack high in processed grains typically causes a rapid spike in insulin and blood sugar levels, followed by a crash in energy.
In contrast, whole grains help you regulate blood sugar levels and keep your energy steady throughout the day. Processed grains are also missing another important part of the grain: the germ. The sprout contains many important nutrients that can also play a role in maintaining your energy levels. For example, the sprout is particularly rich in B vitamins, which your body can use to create energy.
So by avoiding processed grains or replacing them with whole grains, you can provide your body with more nutrients and avoid energy spikes and crashes.
2. Breakfast cereals, yogurts and other foods with added sugars
Many foods on the market are packed with added sugars that, when eaten too often, can hurt your energy levels. For example, many people find breakfast cereals an important part of a healthy and energizing breakfast routine. However, many strains do not provide the energy needed to start the day. The reason for this is that most breakfast cereals contain very little fiber, but significant amounts of added sugars. In fact, sugars make up 50% of the total carbohydrates found in many breakfast cereals. The combination of high sugar and low fiber can cause blood sugar and insulin to spike, resulting in a rush of energy followed by a crash.
Additionally, some research suggests that eating foods high in added sugars may increase the likelihood that you’ll crave other sugary foods, which can create a cycle of energy depletion. To avoid the energy-dampening effect of high-sugar cereals, opt for no-sugar-added varieties that contain at least 4 to 5 grams of fiber per serving.
Flavored yogurts, fruit juices, granola bars, and even some types of bread are other popular breakfast foods that tend to be high in added sugars.
If you’re looking to keep your energy levels up, it’s in your best interest to avoid them or find less sugary alternatives.
Alcohol is known for its relaxing effect. In fact, many people report that drinking a little alcohol at dinner or in the evening helps them fall asleep more easily. Although this may sound positive, it is not necessarily the case. This is because alcohol can reduce the quality and duration of sleep, making sleep less restful. So while alcohol can help you feel more relaxed or fall asleep more easily, depending on how much you drink, it can actually drain your energy and cause you to wake up the next morning feeling less rested. Low or moderate alcohol consumption does not seem to have a great influence on the quality or duration of sleep. Only large amounts of alcohol seem to drain energy in this way. So, to avoid the energy effects of alcohol, be sure to keep your intake low to moderate. This consumption is defined as one standard drink or less per day for women and two drinks or less for men. A standard drink is equal to 355 ml of beer, 148 ml of wine, or 44 ml of liquor.
Consumed in moderation, coffee can have positive physical and mental effects. For example, studies show that coffee can help reduce the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s by 26-34%. An analysis of 18 studies also indicated that each daily cup of coffee consumed by a person can reduce the risk of developing type 2 diabetes by 7 percent. Caffeine, the stimulant in coffee, has also been reported to create a boost of energy and short term help. term brain function, which many people rely on when they feel tired.
That being said, if you drink coffee regularly, your body will build up a tolerance, which will reduce the potency of its effects. More importantly, regularly relying on coffee instead of eating or sleeping properly can drain your energy over time. Too much caffeine can also negatively affect sleep quality, which can lower your energy levels in the long run.
People who drink coffee should limit their intake to about four cups a day.
5. Energy drinks
There’s no denying that energy drinks can give you a short-term energy boost. In fact, several studies show that energy drinks can improve concentration and memory by around 24%, in addition to reducing drowsiness. Energy drink manufacturers include a cocktail of stimulating ingredients in their formulations. However, researchers attribute most of the energizing effects to the sugar and caffeine contained in these drinks. When it comes to sugar, many energy drinks contain ridiculously high amounts, sometimes up to 10 teaspoons (52 grams) per container. As we mentioned earlier, consuming large amounts of added sugars can cause your energy to spike and then crash, which can leave you feeling more tired than before you consumed the beverage. Also, just like with coffee, people who regularly consume energy drinks can develop a tolerance to the caffeine they contain. This means that the drinker must consume increasing amounts to experience the same energizing effects. Additionally, some research shows that energy drinks can reduce the duration and quality of sleep. If it happens too often, expect it to drop your energy levels.
6. Fried foods and fast foods
Fried foods and fast foods can also rob you of energy. This is because they are generally high in fat and low in fiber, two factors that can slow down digestion. Slower digestion can reduce the rate at which energy-boosting nutrients enter the body, delaying the energy boost that can normally be expected after a meal. Also, fried and fast foods tend to be low in vitamins, minerals, and other essential nutrients. Nutrient-dense foods help boost and maintain your energy levels, but eating fried foods and fast foods too often can keep them out of your diet. Eating too many fatty foods at once can also make you feel excessively full. In some cases, it can kill your energy or desire to do anything for the next two hours.
7. Low-calorie foods
At snack time, some people opt for low-calorie versions of their favorite foods, believing it to be a healthier option. However, if you include too many of these foods in your diet, you may not consume enough calories throughout the day, which can significantly reduce your energy levels. Calories are a unit of measurement used to estimate the amount of energy a food will provide to your body after digesting it. Your body uses calories to maintain basic functions like breathing, thinking, and heart rate. The calories you consume also cover the energy you expend moving throughout the day, including the calories you burn while exercising. Regularly providing your body with far fewer calories than it needs can create hormonal imbalances and slow down your metabolism, leaving you feeling exhausted. Eating too few calories at meals or snacks can also increase cravings. This can lead to overeating at the next meal, leaving you full and sluggish.
Eating and drinking are generally considered effective ways to increase your energy levels. However, what you eat matters. Specifically, the seven foods and drinks listed above are more likely to deplete your energy reserve rather than recharge it. Eating these foods infrequently or in moderation is unlikely to have any lasting negative effects. However, if your energy level is consistently low, it’s in your best interest to avoid these foods altogether.
Are potatoes good for health?
The potato is a staple in Western cuisine, often used as a side dish for protein and vegetables. This vegetable is inexpensive, available worldwide, and relatively easy to grow. So are potatoes good for your health, and if so, how much should you eat?
These are underground tubers that grow on the roots of potato plants and are one of the most popular tubers. Today, many types of potatoes can be found at any local grocery store, but the humble white potato remains a favorite and classic fall vegetable. It is typically baked, mashed, and fried, and added to countless recipes, from casseroles to savory pies.
Potatoes alone offer a host of health benefits thanks to their impressive nutritional content. Remember, though, that if you start adding toppings, such as cheese, sour cream, bacon, or excess salt, or snacking on things like French fries, you’ll negate some of these potential benefits. . If you pay attention to your portions and toppings, potatoes have the following health benefits:
1. High in fiber
Potatoes are a good source of dietary fiber, which is essential for digestive health. Eating high-fiber foods promotes regularity, aids in weight loss, and improves cardiovascular health. Fiber also promotes healthy cholesterol levels.
2. High in vitamin C
Potatoes are considered an excellent source of antioxidants and vitamin C, a micronutrient that plays a role in maintaining the body’s connective tissue, protecting the heart, enhancing immunity, and stimulating the absorption of other nutrients consumed. Research shows that vitamin C also promotes healthy skin and the formation of collagen, an important protein that aids in wound healing and is used to form blood vessels, ligaments, and tendons. As adults age, their collagen production declines, so it is beneficial to consume foods that contain vitamin C.
3. Helps digestion with prebiotics
The resistant starch found in potatoes serves as a prebiotic, an indigestible fiber compound that helps feed probiotics in the gut. Research suggests that increasing your intake of prebiotics may improve gut health and the body’s response to stress, reduce inflammation, promote weight loss, and improve digestion.
4. A good source of potassium
Potatoes are a good source of potassium, an essential nutrient needed to maintain fluid and electrolyte balance in the body. Potassium is also necessary for various bodily functions, such as maintaining hydration and allowing organs like the heart, kidneys, and brain to function properly. Studies show that eating potassium-rich foods promotes heart health, helps lower blood pressure, lowers the risk of stroke, and may even prevent PMS cramps and muscle weakness.
5. Contains vitamin B6
Although not as rich in vitamin B6 as animal meat, beans, and seeds, potatoes are a good source of this micronutrient and therefore help support a healthy metabolism and other important bodily functions. Thanks to their vitamin B6 content, potatoes help maintain brain function, improve mood, protect eye health, and reduce inflammation.
Potato Nutrition Facts (and Types)
Potatoes contain bioactive plant compounds that have health-promoting properties, such as lutein, chlorogenic acid, and glycoalkaloids. They are also rich in fiber and micronutrients.
A medium-sized (about 173 grams) baked potato with skin contains approximately the following:
36.6 grams of carbohydrates
4.3 grams of protein
0.2 grams of fat
3.8 grams of fiber
16.6 milligrams of vitamin C (28% of the daily value)
0.5 milligrams of vitamin B6 (27% of daily intake)
926 milligrams of potassium (26% of daily intake)
0.4 milligrams of manganese (19% of the daily intake)
2.4 milligrams of niacin (12% of the daily value)
48.4 micrograms of folic acid (12% of the daily value)
48.4 milligrams of magnesium (12% DV)
121 milligrams of phosphorus (12% DV)
1.9 milligrams of iron (10% DV)
0.2 milligrams of copper (10% DV)
0.1 milligrams of thiamine (7% DV)
0.7 milligrams pantothenic acid (7% DV)
0.1 milligrams of riboflavin (5% DV)
3.5 micrograms of vitamin K (4% of the daily value)
0.6 milligrams of zinc (4% of the daily value).
Potatoes come in all different shapes, sizes, and colors. The most common types of potatoes are:
White and Red Potatoes: White, red, and yellow potatoes are among the most common. They are cheap and easy to incorporate into meals. While other types of potatoes have higher nutritional value, these are good sources of fiber, vitamin C, potassium, and vitamin B6. Sweet potatoes: Sweet potatoes have an impressive nutritional profile, containing more fiber than white sweet potatoes, as well as more than 400% of the recommended daily value for vitamin A. They are also rich in vitamin C, manganese, vitamin B6, and potassium.
Purple Potatoes: Purple potatoes have an earthy, nutty flavor and offer similar micronutrient levels to white potatoes. They are good sources of vitamin C and potassium and contain a decent amount of protein per serving.
How to choose, cook and use
Potatoes are available year-round in grocery stores. A raw potato has a shelf life of about a week and can be stored at room temperature. Look for a firm potato with smooth skin and no cracks, bruises, or cuts. Before cooking, clean the skin of any residual dirt, but keep the skin on if possible.
There are many ways to prepare potatoes and add them to meals. They can be:
in the microwave
If you eat potatoes for their nutritional value, your best options are to bake, roast, or microwave them. These methods reduce nutrient loss and do not require cooking oils.
11 incredible virtues of cauliflower to discover!
Looking for a nutrient-dense, low-carb vegetable? Look no further than cauliflower! This versatile vegetable is packed with health benefits, from promoting heart health to reducing inflammation. Read on to learn more about the health benefits of cauliflower.
The nutritional value of cauliflower:
One cup (128 grams) of raw cauliflower contains:
- Cauliflower Calories: 25
- Fiber: 3 grams
Cauliflower vitamins are:
- Vitamin C: 77% of the RDA
- Vitamin K: 20% of the RDA
- Vitamin B6: 11% of the RDA
- Folate: 14% of the RDA
- Pantothenic acid: 7% of the RDA
The minerals that cauliflower contains are:
- Potassium: 9% of the RDA
- Manganese: 8% RDA
- Phosphorus: 4% of the RDA
An ideal source of antioxidants:
Cauliflower contains antioxidants (glucosinolates and isothiocyanates) and protects your body against damaging free radicals and inflammation. The antioxidants in cauliflower have the ability to control the growth of cancer cells.
Promotes Weight Loss:
Cauliflower is an excellent substitute for high-calorie foods like rice and flour. Thanks to its high fiber content, cauliflower facilitates digestion and provides a feeling of satiety. By eating cauliflower, you can control your daily calorie intake, which is beneficial for your weight loss process.
Contains a higher rate of sulfate:
Cauliflower is a food rich in sulforaphane (an antioxidant) that overcomes the problems of cancer development by blocking enzymes related to cancer and tumor proliferation. Some medical studies have claimed that sulforaphane is beneficial in preventing cancer growth by killing cells that are already damaged.
Prevents stomach problems:
Cauliflower is richer in fiber, so it improves digestion. Cauliflower is also effective in eliminating toxins from the body thanks to its content of glucosinolates, glucoraphanin and sulforaphane. Also, cauliflower minimizes stomach problems like stomach ulcers and other gastric diseases.
Strengthens bone health:
The vitamin C present in cauliflower promotes the secretion of collagen. Cauliflower also has benefits for treating rheumatoid arthritis. Since it has a high amount of vitamin K that protects men and women against bone loss.
Detoxify your body:
Cauliflower has indole-3-carbinol and sulforaphane. These two components control the function of detoxifying enzymes that remove harmful elements from the body.
Beneficial for your skin:
Sulforaphane found in cauliflower is beneficial in protecting the skin from UV damage. Sulforaphane helps protect your body from UV-induced inflammation, skin cancer, UV-induced erythema, and cell damage.
Improve your hair growth:
Due to the presence of sulfur-containing amino acids (precursor in the production of hair keratin proteins) and silicon, cauliflower improves hair growth.
Reduces high blood pressure:
Thanks to its glucoraphanin and sulforaphane content, cauliflower minimizes oxidative stress and also reduces LDL levels. It can also improve HDL levels and lower blood pressure. Additionally, the fiber and omega-3 fatty acids in cauliflower are also beneficial in preventing hardening of the arteries.
Helps in fetal growth:
Due to the presence of folic acid, cauliflower is effective in pregnancy. Folate is beneficial for fetal neuronal development and thus prevents neural tube defects.
Promotion of heart health.
Thanks to its high fiber content, consuming cauliflower helps reduce cholesterol levels and prevent heart disease. Since its antioxidant properties help protect the heart. Just as magnesium helps relax blood vessels and reduces the risk of hypertension. While all of these factors contribute to heart health, they are especially important for people at high risk for heart disease. Therefore, adding cauliflower to your diet is a simple yet effective way to promote heart health.
All You Need To Know About Amla Or Ceylon Gooseberries
Have you ever heard of Indian gooseberry or amla? This sour and spicy fruit is a common ingredient in Ayurvedic medicine and has only recently become popular in the Western world. But what exactly is amla, where does it come from and what are its characteristics? Let’s explore this unique fruit and find out!
Amla or Indian Gooseberry:
Amla (or Phyllanthus emblica) is a tree native to India, Pakistan, Bangladesh, Sri Lanka, Nepal, and other Southeast Asian countries. The fruit itself is a small, round berry that varies in color from green to yellow. It has a sour taste with some sweet undertones.
Her CARACTERISTICS :
Amla contains 37% of the recommended dietary allowance (RDA) in vitamin C, 8% of the RDA in vitamin E and 19% of the RDA in B vitamins. Regarding minerals, amla contains 8% ( RDA) manganese, 9% (AJR) potassium, 6% (AJR) copper, 4% (AJR) phosphorus, 3% (AJR) calcium, 2% (AJR) magnesium and iron, and 1% (AJR) zinc.
How to consume Amla?
Amla can be eaten fresh or dried, but most people prefer to eat it dry due to its intense acidity. To prepare amla for consumption, you need to rinse off any dirt or debris, then cut off the top of the berry before cutting it into thin pieces so that it can be easily chewed. You can then sprinkle honey or sugar on top for more sweetness if you like. Since you can make amla juice, mix several pieces of the berry with water to form a paste, then strain the pulp for a refreshing drink.
The health benefits of amla juice.
Amla juice is a popular home remedy for indigestion in India. The sour and slightly astringent taste of amla is believed to stimulate the production of digestive juices, which help break down food and make it easier for it to pass through the digestive system. Amla is also a good source of fiber, which can help bulk up your stool and prevent constipation. Additionally, amla juice is rich in vitamin C, which is said to protect the stomach lining from damage caused by acid reflux. Therefore, regular consumption of amla juice can help improve digestion and prevent some of the discomfort associated with indigestion.
An increase in energy levels:
Amla juice is rich in antioxidants and vitamin C, both of which are important for maintaining energy levels. Antioxidants help fight free radicals, which can contribute to fatigue. Vitamin C is also essential for the production of energy-containing molecules such as ATP. Additionally, amla juice contains a variety of other nutrients important for health and energy levels, including iron, calcium, and magnesium. Research suggests that amla juice may also help improve blood sugar control, which can greatly contribute to fatigue.
Improved cardiovascular health:
Some research suggests that amla juice may help lower cholesterol levels and blood pressure. It can also help prevent blood clots from forming. Additionally, the antioxidants in amla juice might help protect cells from damage and inflammation.
An increase in skin elasticity:
Of course, amla juice is packed with antioxidants, which help protect skin from environmental factors and keep it looking young and healthy. One of the main benefits of amla juice is that it can help increase skin elasticity. This means that it can help prevent wrinkles and sagging skin. Furthermore, amla juice also helps to even out skin tone and reduces the appearance of blemishes. To reap these benefits, simply apply amla juice to your face and neck using a cotton ball. Leave on for 15-20 minutes before rinsing with lukewarm water. For best results, use this treatment 2-3 times a week.
Hair Growth Enhancement:
Since amla is rich in vitamin C, this nutrient is essential for collagen production. Collagen is a protein that helps keep skin and hair strong and healthy. Also, amla juice contains other nutrients like iron, calcium, and phosphorous that are necessary for hair growth. Amla juice can be applied directly to the scalp or taken orally. For best results, it should be used in combination with other natural hair growth remedies, such as fenugreek seeds and olive oil.
Strengthening of the bones:
Due to its richness in vitamin C, amla juice is capable of increasing collagen production, which is essential for better bone health. Combined with other nutrients like calcium and phosphorus, this trio helps protect bones from damage and reduces the risk of osteoporosis.
A reduction in inflammation:
Thanks to its anti-inflammatory properties, amla juice works by helping to reduce oxidative stress and inflammation. Some studies have shown that amla juice can help reduce markers of inflammation, such as C-reactive protein (CRP). It can also help improve blood sugar control and lipid levels.
Does amla juice promote weight loss?
Drinking amla juice regularly can help promote weight loss by boosting metabolism, which helps burn fat faster while reducing cravings by providing the essential nutrients your body needs without overloading it with calories or unhealthy fats/sugars, etc. Plus, the high fiber content helps your digestive system work efficiently while promoting satiety, so you stay full longer, cutting down on snacking that often leads to weight gain.
Where is amala located?
One option is to order online from an Indian grocery store. Another option is to go to a specialty market that caters to the South Asian community. Finally, you can find amla powder or capsules at your health food store. While amla can be hard to find, its many health benefits are worth it.
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