For many of us, it’s a constant struggle – it’s 2 or 3 p.m. and we feel tired and sluggish. We tend to think it’s normal to get tired around two or three in the afternoon, but the culprit is not simply the time of day or the subject of our work or activities – it’s often the foods we eat. So, before you reach for another cup of coffee, take a look at what you’re putting on your plate throughout the day.

Not all carbs are created equal.  Carbohydrates are our main source of nutrient energy.  However, there are carbohydrates that give us a quick boost of energy and then fade away and carbohydrates that keep us feeling energized.  This has to do with the Glycemic Index or GI of the food. Foods with a low glycemic index (GI) will keep you energized throughout the day:

• Carbs with a lower GI break down slowly and release glucose (sugar) into the bloodstream gradually. Because of the slow-sugar release, you will continue to feel energized throughout the afternoon as long as your lunch is light and contains low-GI foods.  Examples of lower GI foods include whole grain breads and crackers, nuts, sprouts, fresh fruit (especially berries), vegetable strips (carrots and celery), and low-fat yogurt.
• Carbs with a higher GI break down faster during the digestion process and result in a spike in blood sugar. The quick release of sugar into the bloodstream results in an instant boost of energy, often followed by a crash (and, because of the time of day that we typically eat – that crash is often in the middle of the afternoon!). Foods such as baked potatoes (and French fries!), pretzels, doughnuts, chips, white rice, white bread, popcorn and candy tend to have a higher GI.

Stick to foods with a low glycemic index.  Allow your body to slowly absorb the food’s energy, and stay awake and alert throughout the day. To see the GI of the foods you regularly eat, visit the website http://www.glycemicindex.com/.

For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.