What Kind Of Food Will Make You Gain Weight Fast The Ten Best High Energy Foods

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The Ten Best High Energy Foods

Many people skip breakfast believing that it is a good way to lose weight. Then by mid-morning they start to feel harder and are ready to fall. They run for a quick fix of energy – a chocolate bar, soda, or even worse, one of the new energy drinks that are full of caffeine and sugar. And indeed, it gives them a shock, but it is relatively short. By noon they are tired again, and very hungry. No one wants such a roller-coaster morning, and besides, it’s a surefire way to eat and gain weight. But it can be prevented by eating the right food. These foods give you a steady flow of energy that will keep you feeling great throughout the day.

Glucose

The energy you need to get through the day comes from the conversion of the food you eat into glucose and the absorption of this glucose by the cells of your body. Food comes in three forms: carbohydrates, fat and protein. For the most part, our energy comes from carbohydrates (or at least it should). Unfortunately, carbs have gotten a bad rap lately, and people have been told to avoid them as much as possible. The problem with this is that it applies to only one type of carbohydrate, and carbohydrates come in two varieties: complex and simple. Complex carbohydrates consist of long molecular chains that slowly release their energy to your body. Simple carbohydrates, on the other hand, consist of short molecules that release their energy quickly. Simple carbohydrates require little breakdown and their energy goes almost immediately to the bloodstream, so they work quickly. Therefore, they should be avoided as much as possible.

When your body runs short of energy from carbohydrates, it actually turns to fat and protein. Both can be broken down into glucose, but the process is more complicated (compared to carbohydrates) and it produces several unwanted byproducts. Protein is not “clean burning” like carbohydrates are; they produce ammonia and urea as by-products. The breakdown of fat to glucose is also very complicated. Furthermore, some types of fat are unhealthy. However, both protein and fat are important in our body.

We will mostly concentrate on the breakdown of carbohydrates into glucose. And we’ll start with the rate at which it’s converted into glucose and fed to your bloodstream. How it is retained in your bloodstream, and how well it is absorbed by your cells and converted into energy is also important, but we will leave that for later. A measurement of how long it takes after we eat a certain food for its glucose to reach our bloodstream has been around for a few years; it is called the glycemic index (GI). The higher this number, the faster glucose is activated. The scale is set up with glucose even with a GI of 100; on this scale, GIs of more than 70 are high, and below 55 they are low. This is useful because we don’t want to eat foods that are converted to glucose very quickly and used up quickly.

But there is a problem. GI only takes into account the carbohydrate in a food, and most foods have other things like fiber, water, fat and so on. As a result, carrots (with only 7% carbohydrates in them) have a relatively high GI of 47, and watermelon (which is mostly water) has a GI of 72.

To get around that, another measure is now used: it’s called the glycemic load (GL). It is obtained from GI with the formula: GL = GI/100 × carbohydrate content of food (minus fiber). The guidelines for this scale are: GLs below 10 are low and desirable; GLs over 20 are high.

The best food with high energy

What we want are foods with a large amount of energy, with their energy spread to the blood slowly over a long time, and we would like the GL to be below 10. want food with a lot of fiber in it.

Below are a list of the best high energy foods based on the above. They are in an approximate order of effectiveness.

1. Oats. This is one of the best for energy. It will keep you going all morning if you eat it for breakfast. The two main types are oatmeal and oat bran. The GL for oatmeal is 13; the GL for oat bran is 3. They have a lot of fiber (especially oat bran) to slow down the rate of burn, and you don’t have to worry about excess calories putting weight on you.

2. Whole grains. Whole grains of any type consist of three parts: the endosperm (starchy part), the bran and the germ. When it is refined, the bran and the germ are removed, but these two parts contain 87% of the polyphenols and most of the total nutrition. So it is best to eat whole grains. They are high energy, and full of nutrients and fiber.

3. Yogurt. Low-fat yogurt has a GL of 10 and is very nutritious. It contains various B vitamins, calcium, magnesium and potassium, and is a good source of protein. But of particular importance, it contains live cultures that are critical for a healthy colon.

4. Nuts. Nuts like almonds, walnuts and cashews are great because they can be eaten as a snack when you feel hungry. Eat them instead of candy bars, potato chips, soda, or energy drinks. They have a low GL; Cashew nuts, for example, have a GL of 3.

5. Seeds. Another excellent energy food that can be eaten as a snack. The best are sunflower seeds, pumpkin seeds, and flax seeds (which need to be ground).

6. Fruit. Fruit is an excellent energy food. Some of the best are oranges, grapefruit, apples and bananas. They are both high in energy and fiber, and have low GLs. An orange has GL of 5, and apple has 6, and a grapefruit has 3. Apples are especially good if you start to fall asleep while driving.

7. Blueberries. Most berries are good, but blueberries are especially good because they are the best known source of antioxidants. They are also high in fiber, magnesium and vitamin K.

8. Broccoli (spinach). These two are the most nutrient dense vegetables known and they have a GL of only 1. Moreover, they are effective cancer fighters.

9. Beans (all types). Beans are especially helpful in keeping your blood sugar from rising too quickly. They are also very high in fiber and have relatively low GLs. The GL of baked beans is 6.

10. Eggs. It might not seem like eggs would be a high-energy food, but they are. Furthermore, they are an excellent source of vitamins, minerals and other nutrients.

Several other foods such as fish, chicken and avocado are also good energy foods, but the list above should give you a good idea of ​​what to eat when your energy is lagging. Finally, it is important to remember water. Approximately 2/3 of your body is made up of water, and it’s critical to how you feel.

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