Snacking can be a really useful strategy for helping to maintain your blood sugar levels, which by default, helps to keep you energised! The down side of this strategy is that you can sometimes (especially when you’re busy), find yourself reaching for the wrong types of snacks – processed sugar, refined carbs (‘white’ things) or caffeine. While these things can give you an initial ‘hit’, they end up creating a blood sugar-roller coaster that leaves you more flat and fatigued faster than you can say chocolate bar! So, what should you go for? Here are my top 7 snack ideas that help support better energy.
Beetroot juice
One of the richest sources of antioxidants, beets contain a huge array of nutrients that helps support blood flow and heart health. A meta-analysis (one of the most comprehensive ways to look at scientific research) found that drinking as little as 1 cup of beetroot juice per day was a useful and effective way to support healthy blood pressure. The best benefits were seen when it came to the systolic reading – the one that tells us the amount of pressure our heart experiences when it is contracting. By regulating this, the heart is then able to pump more blood without having to work as hard. Better blood flow means more oxygen delivered throughout your body, and where there is more oxygen there is a better capacity for your cells to make energy. Tip: if you’re not really a fan of the earthy taste of beetroot, try mixing it with come carrot and green apple. It’s delicious!
Ryevita or brown rice cakes with avocado and tahini
I know it sounds like a weird combination, but trust me – it works! The complex carbohydrates found in rye or brown rice help give your energy levels a boost, while the good fats in the avocado and tahini allow your body uses this energy carefully rather than all at once.
Apple slices with nut butter
Many people often think of apples a ‘boring’ fruit, but they are a wonderful source of nutrients including a type of fibre called pectin. Pectin dissolves in water which means this fibre can go to work cleansing your blood and keeping your blood sugar levels stable. By adding some nut butter (natural peanut butter, almond butter or some tahini) you also get some good fats, which slow burn for consistent energy release.
Dates squished with almonds
This snack is great if you’re really feeling like something a bit sweet. Take a date and slice it into 3 disk-shaped pieces. Push an almond into the centre of each disk. Repeat with another date (giving you 6 serves). Dates are naturally high in sugar so you don’t want to go overboard, but they are also a good source of fibre and minerals like iron, calcium and phosphorus. By combining them with the almonds, the fats in the almonds will slow the release of the natural sugars which will keep you energised for longer.
Licorice and ginger tea
One of my favourite go to’s! Licorice is used naturopathically as an adrenal tonic. Our adrenal glands are involved heavily with energy production as well as helping to support mood, hormonal balance and our metabolism. Ginger is a wonderful herb to boost circulation so the two of these together are a powerhouse for a non-caffeine dependent pick-me-up. Also, by having these as a tea you’re helping to improve your hydration, which helps boost energy and mental clarity.
Chia puddings
These are so easy to make yourself and the flavour combinations are endless! All you need to remember is the ratio: 3 tablespoons of chia seeds to every 1 cup of liquid. This will generally do 2 serves, so you can make some for today and tomorrow! You could use coconut milk, almond milk, coconut water, plain water…and then you need to decide on your flavours: berries, a teaspoon of tahini or peanut butter, some cacao nibs, grated pear, cinnamon, chopped banana; whatever takes your fancy really. Chia seeds are a complete nutritional powerhouse! Loaded with good fats (especially omega 3, the ones used by our brain), protein, calcium and fibre, chia puddings are satisfying without being unhealthy.
Dark, cacao based chocolate
Let’s face it – sometimes you just really feel like some chocolate. On these instances, go for an organic, dark, cacao based chocolate. I love Loving Earth (the hazelnut flavour is a particular favourite) or Pana Chocolate, but there are a few other speciality brands that are popping up at health food or specialty stores. Look for ones that are free from refined sugars, don’t have any other nasties added to them and are sourced from fair trade growers.
One of the keys to healthy snacking is being organised. I find that having a selection of healthy snacks (or the ingredients to make them) always helps keep me on track. Portion control is also important so make sure you have some little containers or snap lock bags (choose biodegradable brands) in easy reach. Have some other healthy snack ideas? Share them with us below!
