Seven Popular Foods That Cause Energy Crashes - One Will Surprise You

An expert has identified seven widely consumed foods that could be secretly sabotaging your energy levels throughout the day. In the United Kingdom, snacking between meals is a common habit, with many people reaching for treats to stave off hunger and boost their energy. However, certain popular choices can have the opposite effect, leaving individuals feeling more fatigued due to sudden blood sugar surges.

Many of the snacks favoured across Britain are guilty of causing these energy crashes. When selecting what to eat between meals, it is advisable to choose nutritious, energy-enhancing options rather than sugary or high-carbohydrate nibbles. One specialist recommends opting for snacks containing a proper balance of protein, healthy fats, and complex carbohydrates to help maintain energy levels more successfully throughout the day.

Expert Advice on Snack Choices

Speaking to Express.co.uk, Ashleigh Tosh, a nutrition specialist from Prepped Pots powered by MuscleFood.com, explained: "If you experience sudden dips in energy during the day then you may want to take a look at the snacks you nibble on in between your meals."

"Being mindful of snack choices can make a significant difference in your energy and motivation levels. When we opt for snacks high in sugar, refined carbohydrates, and unhealthy fats, it can lead to drastic spikes and crashes in blood sugar levels, leaving us feeling fatigued, irritable, and unable to focus."

"It's tempting to turn to sugary treats and high-carb snacks if they're available in your cupboards at home or in the office so it's best to make sure you've also stocked up on healthier alternatives."

"Making simple adjustments in your diet like swapping crisps with nuts or replacing sugary yoghurts with a bowl of Greek yoghurt and berries can make you feel more satisfied and sustain your energy."

She cautioned about seven common snacks that can lead to energy slumps, with one that might surprise many consumers.

The Seven Energy-Sapping Snacks

Crisps: According to Ashleigh, snacking on crisps can trigger an energy crash because they are high in salt and unhealthy fats. "An excessive amount of salt dehydrates the body and makes you feel tired, while the fast-acting carbs lead to a blood sugar crash that saps your energy," she said. "If you're feeling peckish, a better option would be snacking on nuts because they're more nutritious and contain mainly unsaturated fats."
Chocolate Bars: Indulging in a chocolate bar may provide a short-term energy boost due to the caffeine content in chocolate. However, this boost is quickly replaced by a sugar crash, which leaves individuals feeling sluggish. "If you're craving something sweet, opt for dark chocolate instead, it alleviates the sugar spike and provides a more sustained energy kick," Ashleigh advised.
Toast: Toast is a popular breakfast or snacking choice, but it is recommended to swap mass-produced white bread for whole-grain versions. "This leaves us feeling tired because white bread lacks fibre and can cause imbalances in blood sugar levels," Ashleigh commented. "A more energising and nutritious option would be whole-grain bread with avocado."
Biscuits: Brits often enjoy a cup of tea with a biscuit on the side, but this classic combination can be problematic. She said: "Although it's a delicious and classic combination, biscuits are high in fats and sugar and can trigger or worsen your slump."
Sugary Yoghurts: Yoghurts are commonly perceived as a healthy snack, yet many people might not realise that sweetened varieties can cause energy crashes. Ashleigh continued: "That is if people opt for sweetened yoghurts which are high in added sugars. Yoghurt can be a great energy-boosting snack if you opt for Greek yoghurt, which is rich in protein and probiotics, helping stabilise blood sugar levels."
Pastries: It is tempting to reach for a delicious croissant, sausage roll, or pain au chocolat when craving a snack. She added: "However, these baked goods are digested and absorbed quickly, causing a glucose spike."
Cereal: This one may come as a surprise, as cereal is often advertised as a healthy way to start the day. Ashleigh said: "However, cereals are often highly processed and loaded with sugar, which can cause a rapid increase in blood sugar levels followed by a crash. Opt for whole-grain granola instead or consider making your own with rolled oats, nuts, raisins and honey."

By being aware of these seven common snacks and making smarter dietary choices, individuals can avoid energy crashes and maintain more consistent energy levels throughout their day.