When we eat food or drink a beverage, our bodies digest it and it gets absorbed into the bloodstream as sugar where it provides energy for our bodies. Some food and drinks cause TOO MUCH SUGAR in the bloodstream (“energy high”) - this is the HIGH GI food - and damages our body. Soon then it slumps to very LOW SUGAR in the bloodstream (“energy dip”) - leaving us with cravings, headaches, dizziness and very tired! Low GI food provides slow release energy and prevents energy dips.

boost energy levels 

Lower the GI of common foods:
  • Add a fat or protein to carbs or fruit or vegetable.
  • Apple plus 30g nuts
  • 3 whole grain crackers plus 1 tablespoon cottage cheese
  • Veggie sticks plus hummus dip
  • Fruit plus 1 tablespoon sugar free peanut butter
  • Fruit plus yoghurt
  • 1 slice rye bread plus 1 tablespoon peanut butter
This will provide sustained energy for longer times.

Avoid the foods that cause a sudden surge in blood glucose which might end up causing that energy dip. 
These foods include high fat, high sugar food products; highly refined and processed items. Examples are white flours, baked goods, chips, sweets, ice cream, sugary beverages, alcohol and so on. They are a NO-NO for good energy levels.


Certain foods provide nutrients that are essential for energy production in the body.
  • VITAMIN D3: 
    • Our bodies need to make it from sunlight; mushrooms (leave them in sun for 15 minutes before cooking to increase vitamin D content); oily fish and eggs
  • VITAMIN B12: 
    • We need intrinsic factors in our stomach to assist with proper absorption. Rich sources of vitamin B12 are lean meat (chicken); fish; dairy
  • VITAMIN B6: 
    • Found in lean meat, meat, fish, eggs and nuts
  • IRON: 
    • Found in meat; seafood and organ meats. Avoid eating them while also having dairy or tea. This may inhibit absorption of iron. Rather pair them with high vitamin C rich foods like oranges, tomatoes, chili peppers or broccoli.
    • It is essential in converting foods into energy. Rich sources include whole grains; nuts; legumes and avocados
    • This is an essential building block in the body to stimulate the production of energy from your thyroid. Found in eggs, meat and dairy.


Our lifestyles may also impact our energy levels - especially if we lead an energy draining lifestyle where our bodies are constantly under crossfire.

These tips aim to boost your energy with a more balanced lifestyle:
  • Sleep at least 7 - 8 hours every night (try to have a set bedtime and awakening every day - even over weekends)
  • Drink at least 1,5 liters clean water every day
  • Aim to get moving for 30 minutes every day
  • Focus on daily relaxation to get rid of high stress levels (stress are potent energy drainers)
  • Limit caffeine intake to 3 - 4 cups of caffeinated beverages
That's it! Boost your energy levels and feel better by eating smartly! 

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