Nutrition for energy and satiety

People often look for ways to feel more energetic and fuller for longer, to avoid afternoon fatigue and unnecessary snacking. The key to this lies in the right choice of foods that provide stable blood sugar levels, optimal digestion and long-lasting satiety.

Strategies for energy and satiety

Stabilizing blood sugar: Large fluctuations in blood sugar are the main culprit for energy drops and a quick feeling of hunger. When we eat a lot of simple carbohydrates (sugars, white flour), sugar levels rise quickly, then fall sharply, leading to fatigue and cravings for new foods.

Slowing digestion: Foods that take longer to digest gradually release energy and keep us fuller for longer.

Providing nutrients: The body needs a wide range of vitamins and minerals for optimal conversion of food into energy.

Key Food Groups for Energy and Satiety

Protein:

§ Why it’s important: Protein is the macronutrient with the highest thermic effect of food (TEF), meaning that the body uses more energy to digest and absorb it than carbohydrates or fats. It also slows down digestion and releases satiety hormones, which reduces appetite and prevents overeating.

§ Sources: Lean meat (chicken, turkey), fish (salmon, tuna, cod), eggs, legumes (lentils, chickpeas, beans), Greek yogurt, cottage cheese, tofu, quinoa.

§ Guideline: Include a source of protein in every meal.

Fiber (especially soluble fiber):

§ Why it’s important: Fiber adds bulk to a meal, which increases feelings of fullness. Soluble fiber forms a gel-like substance when in contact with water that slows stomach emptying and the release of glucose into the blood, stabilizing blood sugar and providing long-lasting energy.

§ Sources: Whole grains (oats, barley, brown rice, whole wheat bread), legumes, fruits (apples, pears, berries), vegetables (broccoli, carrots, leafy greens), seeds (chia, flaxseed, hemp).

§ Guideline: Make sure you get enough fiber (25-30 g per day is recommended).

Complex carbohydrates:

o Why they are important: Unlike simple sugars, complex carbohydrates are digested more slowly, allowing for a gradual release of glucose into the bloodstream. This prevents sudden energy drops and keeps blood sugar levels stable.

o Sources: Whole wheat bread, brown rice, quinoa, sweet potatoes, oats, whole grains.

o Guideline: Choose whole grain options over processed ones.

Healthy Fats:

o Why they’re important: Fats are the slowest-digesting macronutrient, which greatly contributes to feelings of fullness and slows down the absorption of carbohydrates, thereby stabilizing blood sugar. They’re also crucial for hormone function and the absorption of certain vitamins.

o Sources: Avocado, nuts (almonds, walnuts, cashews), seeds (chia, flax, pumpkin, sunflower), extra virgin olive oil, oily fish (salmon, mackerel).

o Guideline: Include moderate amounts of healthy fats in each meal, but be careful with the amount due to their high calorie content.

Water:

o Why they’re important: Dehydration can cause fatigue and thirst is often mistaken for hunger. Adequate water intake is essential for all metabolic processes and helps with fiber digestion.

o Guideline: Drink plenty of water throughout the day, including between meals.

Practical guidelines for every day

• Start your day with protein and fiber: Instead of sugary cereals, choose oatmeal with berries and nuts, eggs with vegetables, or Greek yogurt with seeds.

• Combine macronutrients: Try to include a source of protein, complex carbohydrates, healthy fats, and fiber (from fruits/vegetables) in each of your meals. This will ensure balanced digestion and steady energy.

• Listen to your body: Eat when you are hungry and stop when you are full. Avoid overeating, as this puts a strain on your digestion and causes fatigue.

• Avoid processed foods and sugary drinks: These are high in empty calories, quickly raise and lower blood sugar, and have no nutritional value that contributes to satiety.

• Plan meals and snacks: Preparing meals in advance helps you stick to healthy choices and avoid making poor choices when you are hungry.

• Eat slowly and mindfully: Chewing and savoring your food thoroughly not only improves digestion, but also allows your body to recognize satiety signals in time.

By incorporating these foods and following the guidelines into your daily diet, you will notice a significant improvement in your energy levels and a longer feeling of fullness. This will not only improve your physical well-being, but also help improve your mood and focus.