Certain snacks could be causing your energy levels to spike or crash (Image: Getty Images)
Brits are big fans of snacking. Many of us nibble on snacks in between meals as a way to stave off hunger pangs and boost energy levels.
However, some foods can have the opposite effect and leave us feeling more tired because they cause spikes in our blood sugar. And in fact many of the snacks we love to consume in the UK are guilty of exactly this.
Therefore, when choosing what to eat between meals, it’s best to opt for nutritious, energy-boosting foods instead of sugary or high-carb snacks that only provide short-term satisfaction.
According to one expert, going for snacks with a good balance of protein, healthy fats, and complex carbohydrates can help sustain energy levels more effectively throughout the day.
Ashleigh Tosh, nutrition expert from Prepped Pots powered by MuscleFood.com, explained: “If you experience sudden dips in energy during the day then you may want to take a look at the snacks you nibble on in between your meals.
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If you fancy a chocolate treat, an expert recommended opting for dark chocolate instead of milk (Image: Getty)
“Being mindful of snack choices can make a significant difference in your energy and motivation levels. When we opt for snacks high in sugar, refined carbohydrates, and unhealthy fats, it can lead to drastic spikes and crashes in blood sugar levels, leaving us feeling fatigued, irritable, and unable to focus.
“It’s tempting to turn to sugary treats and high-carb snacks if they’re available in your cupboards at home or in the office so it’s best to make sure you’ve also stocked up on healthier alternatives.
“Making simple adjustments in your diet like swapping crisps with nuts or replacing sugary yoghurts with a bowl of Greek yoghurt and berries can make you feel more satisfied and sustain your energy.”
She warned of seven popular snacks that can cause energy crashes – one of which you might not expect.
Breakfast cereal as a snack might not be as healthy as you would think, she warned (Image: Getty)
Crisps
According to Ashleigh, snacking on crisps can trigger an energy crash because they’re high in salt and unhealthy fats.
“An excessive amount of salt dehydrates the body and makes you feel tired, while the fast-acting carbs lead to a blood sugar crash that saps your energy,” she said.
“If you’re feeling peckish, a better option would be snacking on nuts because they’re more nutritious and contain mainly unsaturated fats.”
Chocolate bars
It is true that indulging in a chocolate bar may give you a short-term boost of energy because of the caffeine in chocolate.
But the boost will shortly be replaced with a sugar crash which will make you feel sluggish.
“If you’re craving something sweet, opt for dark chocolate instead, it alleviates the sugar spike and provides a more sustained energy kick,” Ashleigh advised.
Cereal
This one may come as a surprise as cereal is often advertised as a healthy way to start your day.
Eating biscuits with your tea could be causing your energy levels to crash (Image: Getty)
She said: “However, cereals are often highly processed and loaded with sugar which can cause a rapid increase in blood sugar levels followed by a crash.
“Opt for whole-grain granola instead or consider making your own with rolled oats, nuts, raisins and honey.”
Toast
Another popular breakfast or snacking choice is toast.
“This leaves us feeling tired because white bread lacks fibre and can cause imbalances in blood sugar levels,” Ashleigh commented.
“A more energising and nutritious option would be whole-grain bread with avocado.”
Biscuits
If there’s one thing that Brits love more than a cup of tea, it’s a cup of tea with a biscuit on the side.
She said: “Although it’s a delicious and classic combination, biscuits are high in fats and sugar and can trigger or worsen your slump.”
Sugary yoghurts
Yoghurts are seen as a healthy snack so many people can find it surprising that they can actually cause energy crashes.
Ashleigh continued: “That is if people opt for sweetened yoghurts which are high in added sugars.
“Yoghurt can be a great energy-boosting snack if you opt for Greek yoghurt which is rich in protein and probiotics, helping stabilise blood sugar levels.”
Pastries
It’s tempting to reach for a delicious croissant, sausage roll or pain au chocolate when craving for a snack.
She added: “However, these baked goods are digested and absorbed quickly, causing a glucose spike.
“It’s fine to treat yourself occasionally, just make sure to eat it with something high in protein or as part of a meal to slow down its absorption.”