10 High Energy Low Sugar Foods to Fuel Your Day

Do you find yourself feeling sluggish and tired mid-day? Are you looking for healthy snack and meal options that won’t leave you with a sugar crash? Look no further than these 10 high energy low sugar foods!

Nuts

Almonds, pistachios, and walnuts are great options for a quick snack or as part of a meal. They are high in protein, healthy fats, and fiber, providing sustained energy without the sugar rush.

Quinoa

This ancient grain is high in fiber and protein, making it an ideal addition to salads or as a side dish. It’s also a good source of essential vitamins and minerals.

Oatmeal

This classic breakfast option is a complex carbohydrate that is high in fiber and protein, making it a great way to start your day with sustained energy.

Sweet Potatoes

These colorful root vegetables are high in complex carbohydrates, fiber, and essential vitamins and minerals. Roast or bake them for a delicious and filling meal.

Avocado

This fruit is high in healthy fats and fiber, providing long-lasting energy. Add slices to your toast or sandwich for a nutritious and delicious meal.

Eggs

Eggs are a versatile and filling source of protein and healthy fats. Scramble them for breakfast or add hard-boiled eggs to your salad for a protein boost.

Greek Yogurt

This tangy and creamy yogurt is high in protein and low in sugar, making it a great snack option for sustained energy. Add some fruit or nuts for extra flavor and nutrients.

Berries

These sweet and tart fruits are low in sugar and high in fiber, antioxidants, and essential vitamins and minerals. Add them to your oatmeal or yogurt for a delicious and nutritious breakfast or snack.

Lentils

These legumes are high in complex carbohydrates, protein, and fiber, and are a good source of essential vitamins and minerals. Add them to soups or salads for a filling and nutritious meal.

Dark Chocolate

This indulgent treat is surprisingly high in antioxidants and contains caffeine, making it a good option for a quick energy boost. Choose dark chocolate that is low in sugar and high in cocoa content (70% or higher).

These 10 high energy low sugar foods are great options to fuel your day without the sugar crash. Incorporate them into your meals and snacks for sustained energy and optimal health.

Here are a couple of recipe suggestions that includes some of the high energy low sugar foods mentioned above:

Quinoa Salad with Sweet Potatoes and Avocado

Ingredients:

  • 1 cup quinoa, rinsed and drained
  • 2 cups vegetable broth or water
  • 1 medium sweet potato, peeled and diced
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 avocado, diced
  • 1/4 cup chopped walnuts
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons lemon juice
  • 1 tablespoon honey

Instructions:

  1. In a medium saucepan, bring the quinoa and broth to a boil. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed.
  2. While the quinoa is cooking, preheat the oven to 400°F (200°C). Toss the sweet potato with the olive oil, salt, and black pepper, and spread it out in a single layer on a baking sheet. Roast for 20-25 minutes, or until the sweet potato is tender and lightly browned.
  3. In a large bowl, combine the cooked quinoa, roasted sweet potato, diced avocado, chopped walnuts, and chopped parsley.
  4. In a small bowl, whisk together the lemon juice and honey to make the dressing. Drizzle the dressing over the salad and toss to combine.
  5. Serve the salad warm or chilled, as desired.

This quinoa salad is a delicious and nutritious way to incorporate several of the high energy low sugar foods mentioned, including quinoa, sweet potatoes, avocado, and walnuts. Enjoy!

Almond Butter and Berry Smoothie Bowl

Ingredients:

  • 1 banana, sliced and frozen
  • 1/2 cup frozen mixed berries
  • 1/2 cup unsweetened almond milk
  • 2 tablespoons almond butter
  • 1/4 teaspoon vanilla extract
  • Toppings: sliced almonds, fresh berries, and unsweetened coconut flakes

Instructions:

  1. In a blender, combine the frozen banana slices, frozen mixed berries, almond milk, almond butter, and vanilla extract. Blend until smooth and creamy.
  2. Pour the smoothie into a bowl.
  3. Top the smoothie bowl with sliced almonds, fresh berries, and unsweetened coconut flakes.
  4. Serve the smoothie bowl immediately, and enjoy!

This smoothie bowl is a great way to start your day with high energy low sugar foods. The frozen banana and mixed berries provide natural sweetness without added sugar, while the almond butter and sliced almonds add healthy fats and protein to keep you feeling full and energized. The unsweetened coconut flakes add flavor and texture without added sugar.