Are you looking for some best slow energy release foods that you could add to your daily diet? If yes, then you are on the right page. Read on to know about some of the most readily available, slow energy releasing foods that you can fit into your daily diet with relative ease.
But before we begin our quest, let’s first understand what slow energy release foods are.
What Are Slow Energy Release Foods?
Your body needs a continuous supply of energy to work and sustain. For that, the body breaks down carbohydrates, the primary source of energy, into its simpler form, glucose. When glucose is released into the bloodstream, the pancreas releases insulin. Insulin lowers glucose levels in the blood, triggering hunger.
When you eat foods that release too much energy at once, it exposes you to frequent sugar spikes and lows, resulting in frequent hunger pangs. These hunger pangs cause overeating which over time leads to weight gain and eventually obesity. Thus, it’s advisable to limit or avoid high GI foods and eat slow energy release foods.
But how do you know which foods are slow energy release foods?
Note: Besides carbs, proteins and fats also give energy to the body, but they aren’t the primary energy source for the body.
The Glycemic Index (GI) Of Food
How much glucose (quantity) in how much time (quality) will be released in the body depends on the food you have eaten. For example, high sugar, processed foods quickly release too much energy (glucose) at once, whereas whole foods, such as whole grains, do that slowly.
Which food will release energy fast or slow is determined using the Glycemic index or GI is used. Glycemic index or GI is the scale that measures how quickly a food releases glucose and raises your blood glucose levels in the bloodstream. This scale rates foods on a scale of 1 to 100 where:
- Low GI foods are those with a score between 1 to 55
- Medium GI foods are those with a score of 56 to 69
- High GI foods are those with a score of 70 and above
Now that you know the concept of GI of food. It’s time to know about some low-GI foods.
Best Slow Energy Release Foods
Here’s the list of some slow energy releasing foods that you can include in your daily diet to ensure sustained energy release throughout the day.
1.Whole Grains And Cereals
A whole grain has three parts – the bran, germ, and endosperm. Each of which has different nutrients in it. For instance, endosperm contains carbs, whereas germ and bran have several micronutrients and dietary fiber.
Dietary fibre is an indigestible part of plant foods that slows down digestion and absorption of food, maintaining steady glucose levels. Some of the whole-grain foods you can include in your daily diet are:
- All-bran cereal
You can combine these foods with other low GI foods, such as yoghurt and low-GI fruits, to make healthy, wholesome meals with sustained energy release.
2. Pulses And Legumes
Although legumes and pulses contain carbs, most have low GI due to their high protein and fiber content. Both protein and fiber slow the digestion of pulses and absorption of glucose released after digestion.
Besides, they can offer healthy fats (PUFA) and several micronutrients, such as copper, zinc, and magnesium. Thus, their moderation consumption can be highly beneficial for health.
3. Vegetables Are they All Slow Energy Release Food Types?
Fresh, seasonal veggies are a great source of dietary fiber and micronutrients. While micronutrients in veggies support different body functions, fiber adds bulk to the diet and slows down digestion and absorption. It’s why adding veggies to different foods, such as grains and cereals, is a good idea to make a low GI meal.
However, this doesn’t hold for high starch veggies, such as potatoes with a high GI. Other than that, the ripe veggies and how you process and prepare them also alter their GI. For instance, ripe veggies usually have a higher GI than when they are unripe. Similarly, whole, raw veggies tend to have a lower GI than when they are juiced or pureed.
4. Fruits Are they Slow Energy Release Foods?
Fresh fruits are rich in micronutrients and fiber. The fiber in fruits slows down the digestion of food, making them slow energy releasing food. But as the fruit ripens, its sugar content increases, raising its GI. Also, not all fruits have a low or moderate GI. Some of them, such as watermelon, are high GI fruits. So it’s good to consume fruits in moderation with other low GI foods.
It will ensure sustained energy release and regulated sugar. Apple, peach, apricot, and orange are some of the fruits that have a low GI. You can add them to your cereal, porridge, or enjoy them all by yourself. Dried fruits and fruits canned in fruit juice or sugar syrup also have a high GI, so their intake should be limited.
5. Nuts Are They Energy Release Foods?
Apart from healthy fats, such as omega-3, nuts contain vital micronutrients, protein, and fiber. Besides, they are low in carbs, making them an excellent slow energy release food choice. Studies show consuming nuts with other high GI foods reduces the overall GI of the meal by regulating the sugar release and absorption in the body. Hence, you should use nuts and unsweetened nut butter to make delectable meals and snacks.
Slow energy release foods ensure you get a sustained energy supply, vital to prevent frequent hunger pangs that trigger overeating and unwanted weight gain. So, stay fit and kill overeating by including various low or moderate GI foods from different food groups, such as whole grains, nuts, veggies, and fruits. Add these foods to other high GI foods to lower the rate of glucose release of the overall meal.