How foods affect energy levels

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Food is very important to the way we feel and different foods can have an enormous effect on our energy levels. A stable blood sugar level is necessary for optimum health and sustained energy levels. Many people often experience a slump in their energy levels at some point during the day. Our diet can have a huge impact on this and by regulating what we eat we can often banish such feelings as fatigue, irritability, headaches, cravings, poor memory and concentration. These can all be attributable to an imbalance in our blood sugar levels.

The consumption of sugar depletes our nutrient reserves in order to process it and depresses our immune activity for more than five hours, so a person consuming lots of sugar in their diet may have a permanently depressed immune system.

What happens if we have a blood sugar imbalance?

By eating foods that convert quickly into glucose such as refined carbohydrates (white flour products, cakes, bread etc) and stimulants such as caffeine and alcohol (which release your body's own sugar stores) they can initially give you a rush of energy, but can then, just as quickly, send your blood sugar levels plummeting (peaks and troughs) leaving you feeling tired, irritable, craving certain foods, lacking in concentration, nervous, anxious or depressed.

Consuming refined carbohydrates and stimulants causes high levels of insulin to be released in order to cope with the rush of glucose, as the body tries to regulate itself and bring down the dangerously high levels of glucose in the blood. This can bring the level down very quickly, so once again the body will try to regulate itself which is why you are left craving sweet foods and stimulants as a quick fix. Hence this cycle repeats itself over and over again and is a common problem.

How can we achieve stable blood sugar levels?

A stable blood sugar level, giving us more sustained energy can be achieved by eating foods that release their energy slowly. Protein foods such as chicken and fish help to slow down the conversion of carbohydrates into glucose. Eat more of the complex carbohydrates such as oats and other wholegrains, fresh vegetables and low glycaemic index fruit such as apples and pears. A meal containing 50% protein and fat, 50% complex carbohydrates is an ideal ratio for the average person.

This will help to achieve a steady supply of glucose to the brain and all body cells. The steady release of insulin will create a steady supply of energy and then after a few hours the glucose levels will start to fall as it is used for mental and physical energy. Another hormone, glucagons is triggered on sensing that blood sugar levels are falling and will stimulate the liver to release stored glucose to help keep levels balanced. This is when you will start to feel hungry but in general this is a balanced picture of blood sugar.

Optimal blood sugar balance is characterised by continual slow rises and falls of glucose levels, rather than erratic highs and lows that many people often experience.