Introduction
If you’re looking for ways to boost your energy levels and feel more alert throughout the day, you may want to take a closer look at your diet. Certain foods can make you feel sluggish and tired, while others can give you the energy you need to power through your day. Dietitians have identified four of the worst foods that can make you feel sluggish and tired. These include processed foods, sugary snacks, fried foods, and refined carbohydrates. In this article, we’ll discuss why these foods can make you feel sluggish and what healthier alternatives you can choose instead.
4 Worst Foods That Make You Feel Sluggish, Say Dietitians — Eat This Not That
Feeling sluggish and tired after eating can be a sign that you’re not eating the right foods. Dietitians say that certain foods can make you feel sluggish and tired, while others can give you energy and help you stay alert. Here are four of the worst foods that make you feel sluggish, according to dietitians.
1. Processed Foods
Processed foods are often high in sugar, fat, and sodium, which can make you feel sluggish and tired. These foods are also low in fiber and other essential nutrients, which can leave you feeling drained and without energy. Instead, opt for whole foods like fruits, vegetables, and whole grains, which are packed with essential nutrients and can help keep you energized.
2. Refined Grains
Refined grains, such as white bread, white rice, and white pasta, are stripped of their fiber and other essential nutrients. This can leave you feeling sluggish and tired, as your body is not getting the nutrients it needs. Instead, opt for whole grains, such as whole wheat bread, brown rice, and quinoa, which are packed with fiber and other essential nutrients.
3. Sugary Drinks
Sugary drinks, such as soda, energy drinks, and sweetened teas, are packed with sugar and calories, which can make you feel sluggish and tired. These drinks are also low in essential nutrients, which can leave you feeling drained and without energy. Instead, opt for water or unsweetened tea, which are hydrating and can help keep you energized.
4. Fried Foods
Fried foods, such as French fries, chicken nuggets, and mozzarella sticks, are high in fat and calories, which can make you feel sluggish and tired. These foods are also low in essential nutrients, which can leave you feeling drained and without energy. Instead, opt for grilled or baked foods, which are lower in fat and calories and can help keep you energized.
Eating the right foods can help you stay energized and alert throughout the day. Avoiding processed foods, refined grains, sugary drinks, and fried foods can help you feel more energized and less sluggish. Eating whole foods, such as fruits, vegetables, and whole grains, can help keep you energized and alert.
It’s likely you’ve felt it before—you eat a large, hearty meal, which leaves you feeling sluggish the rest of the day. You’ll see this happen a lot during holidays, especially around Thanksgiving. But did you know there are certain foods that you could be eating in your normal routine that would make you feel sluggish for reasons other than eating a lot of it?
We asked our expert dietitians to name their picks for the worst foods that will make you feel sluggish. Read on to discover what they are, and for more on ways to keep you energized, here are 30 Best Foods That Give You All-Day Energy, According to Experts.
Soda is an easy beverage to grab out of the refrigerator or when you’re getting a fountain drink. It’s also a common beverage to drink when it’s a hot day and you need something refreshing. However, it is likely packed with added sugars, which won’t satisfy you throughout the day.
“Sugary drinks like soda cause an immediate rise in your blood sugar levels, followed by a rapid fall,” says medical board expert Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and The Portion Teller Plan. “These blood sugar fluctuations may affect your energy levels. Pure sugar like soda is also associated with inflammation which can lead to fatigue.”
Instead, Young recommends trying to substitute for water, or, if you’re into the carbonated beverage, sparkling water instead.
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Similar to soda, candy can be high in sugar—and cause many of those same effects.
“That can be followed by a sugar crash shortly after, ultimately making people feel sluggish and generally not-so-great,” says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, and author of The First Time Mom’s Pregnancy Cookbook, The 7 Ingredient Healthy Pregnancy Cookbook, and Fueling Male Fertility
According to Manaker, high sugar consumption inhibits the production of Orexin–a chemical in your brain that stimulates the feeling of being awake. Therefore, the more sugar you eat, the more sleepy you will feel. It contradicts the perceived goal to keep you actually energized.
Refined grains are enriched grains—grains where some of the nutrients lost during processing are replaced. Grain products that consist of grains or grain flours have been significantly modified from their natural composition.
According to the Mayo Clinic, whole grains act as a better source of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium, and magnesium.
“Refined grains like white bread and white pasta can contribute to low energy levels,” says Young. “They are digested fast, leading to a spike (and then rapid fall) in blood-sugar levels. When your blood sugar ultimately crashes, your energy levels are depleted.”
Here are the Dangerous Side Effects of Eating White Bread.
Fried chicken is packed with flavor, a nice crispy texture, and just all around gives you a comfort food feeling when you’re eating it. However, similar to other fried foods, with all the grease and other flavor additives, it’s not exactly at the top of a healthy list.
“While this dish is certainly tasty, eating it can make people feel sluggish after the meal is enjoyed,” says Manaker. “Fried foods, like fried chicken, can be hard to digest and tend to be more of a ‘heavy’ food. The combo of the fat and the salt used to make this dish can cause a person to feel weighed down and not feel super peppy.”