What Should I Eat If I Have Low Energy?

December 29, 2025 •

4 min read

According to the National Sleep Foundation, the majority of Americans report feeling sleepy an average of three days per week. Determining what to eat if you have low energy can be more effective than a simple sugar fix. The right choices can stabilize blood sugar and provide sustained fuel for your body and brain.

Quick Summary

Use the right foods to combat fatigue and low energy. Incorporate complex carbs, lean proteins, and healthy fats for lasting stamina, avoiding processed foods and sugar, and stay hydrated for peak performance.

Key Points

Prioritize Whole Foods: Avoid processed foods and refined sugars, which cause energy crashes, for nutrient-dense whole foods like fruits, vegetables, and lean proteins.
Choose Complex Carbs: Choose whole grains, legumes, and starchy vegetables to get a slow, steady release of energy, unlike the quick spikes from simple carbs.
Include Lean Protein: Pair protein sources like chicken, fish, and nuts with carbs to stabilize blood sugar and extend feelings of fullness and energy.
Add Healthy Fats: Incorporate avocados, seeds, and olive oil for a dense, slow-burning source of energy that also aids nutrient absorption.
Stay Hydrated: Even mild dehydration can cause fatigue and impair concentration, so drink plenty of water and eat water-rich foods consistently.
Avoid Sugary and Fried Foods: Steer clear of high-sugar drinks, baked goods, and fried foods, which lead to temporary energy boosts followed by crashes.
Plan Energizing Snacks: Instead of junk food, choose balanced snacks like nuts and seeds, or an apple with peanut butter for a sustained energy boost.

The Importance of Nutrient-Rich Foods

When experiencing low energy, many people reach for a sugary snack or a cup of coffee. While this provides a temporary boost, it's often followed by a crash, making you feel more tired. A more effective approach involves focusing on nutrient-dense foods that offer a steady energy release throughout the day. Choosing whole foods over highly processed options is crucial for providing your body with essential vitamins, minerals, and fiber.

Complex Carbohydrates for Lasting Fuel

Complex carbohydrates are the body's primary and most efficient energy source. Unlike simple carbs, which cause rapid blood sugar spikes and crashes, complex carbs are digested slowly. This ensures a gradual and steady release of glucose into your bloodstream, providing sustained fuel for the brain and muscles. Excellent sources include:

Whole Grains: Oats, quinoa, and brown rice.
Legumes: Lentils, chickpeas, and beans.
Starchy Vegetables: Sweet potatoes and squash.

Starting the day with oatmeal can prevent the mid-morning slump, while adding lentils to lunch can keep you feeling full and energized for the afternoon.

Protein for Satiety and Repair

Protein plays a vital role in maintaining energy levels by promoting tissue repair and growth. It helps to stabilize blood sugar levels, preventing fatigue. When paired with complex carbohydrates, protein slows down digestion, prolonging feelings of fullness and sustained energy. Include lean protein sources such as:

Lean Meats and Poultry: Chicken breast and turkey.
Fish: Oily fish like salmon are also rich in omega-3 fatty acids, which can help fight inflammation.
Eggs: A great protein-packed option for a sustained energy breakfast.
Plant-Based Options: Tofu, nuts, and seeds are excellent choices.

Healthy Fats for Efficient Energy Storage

While carbohydrates provide quick fuel, healthy fats are the most energy-dense and slowest-burning source for the body. They are crucial for absorbing fat-soluble vitamins and can help regulate blood sugar when combined with carbohydrates. Healthy fat sources include:

Avocados
Nuts and Seeds: Almonds, walnuts, and chia seeds.
Extra Virgin Olive Oil

The Critical Role of Hydration

Dehydration is a common and often overlooked cause of low energy. Even mild fluid loss can significantly impair concentration, mood, and overall brain function. Water is essential for transporting nutrients and oxygen to cells, so proper hydration directly impacts your body's energy-making processes. Aim for consistent water intake. Water-rich foods, such as fruits and vegetables, also contribute to daily fluid needs.

Foods and Drinks to Avoid

Just as some foods boost energy, others can sap it. These items often lead to blood sugar spikes and crashes, creating a cycle of fatigue. To maintain stable energy, limit or avoid:

Sugary Drinks and Foods: Soda, candy, and baked goods.
Refined Grains: White bread, pasta, and rice offer a quick energy burst followed by a rapid decline.
Excessive Caffeine: While it provides a short-term lift, overreliance on caffeine can disrupt sleep and worsen fatigue over time.
Alcohol: Known to disrupt sleep quality and duration, leading to reduced energy.

Comparison of Quick vs. Sustained Energy Foods


Feature	Quick Energy (e.g., Candy, White Bread)	Sustained Energy (e.g., Oats, Lentils)
Carbohydrate Type	Simple	Complex
Digestion Speed	Rapid	Slow
Blood Sugar Impact	Rapid spike followed by crash	Gradual, stable release
Nutrient Density	Low (often "empty calories")	High (fiber, vitamins, minerals)
Long-Term Effect	Leads to increased fatigue and cravings	Stabilized energy levels, reduced hunger
Best Use	Should be avoided or used very sparingly	Ideal for everyday meals and snacks

Putting it all together

Incorporating these strategies into your daily routine is key. Instead of reaching for a sugary snack in the afternoon, opt for a handful of almonds or an apple with peanut butter. For meals, focus on balancing complex carbs, lean protein, and healthy fats. For example, a lunch of brown rice with grilled chicken and steamed broccoli offers a perfect energy-sustaining combination. Being mindful of food choices, staying hydrated, and avoiding common energy-sappers can make a profound difference in energy levels and overall well-being. By treating food as fuel, you can power through your day with greater stamina and mental clarity. For a deeper dive into improving gut health, which can also impact energy, consider exploring additional resources like this ZOE guide on improving energy.

Conclusion

Food plays a fundamental role in your body’s energy production and how you feel throughout the day. Opting for nutrient-rich, whole foods that combine complex carbohydrates, lean protein, and healthy fats will provide the steady, sustained energy your body needs. Equally important is staying hydrated and minimizing or avoiding refined sugars, processed foods, and excessive caffeine, which can cause energy crashes. By making deliberate and balanced food choices, you can effectively combat fatigue and boost overall vitality for a more productive and energetic life. If low energy persists, consult a healthcare professional to rule out any underlying medical conditions.

Frequently Asked Questions

Complex carbohydrates like those found in whole grains, legumes, and vegetables are best for steady energy because they are digested slowly, providing a gradual release of glucose into the bloodstream.

Protein helps prevent energy crashes by slowing down digestion when paired with carbohydrates. This helps to stabilize blood sugar levels and promotes satiety, keeping you fuller and more energized for longer periods.

Yes, absolutely. Even mild dehydration can lead to feelings of fatigue, a lack of concentration, and headaches because it slows circulation and reduces oxygen flow to the brain.

Good snacks for sustained energy include an apple with peanut butter, a handful of almonds, yogurt with berries, or hummus with vegetables. These combine carbs with protein and healthy fats to prevent a sugar crash.

To combat fatigue, you should limit or avoid foods high in refined sugars, heavily processed ingredients, fried foods, and excessive amounts of caffeine and alcohol.

Eating smaller, more frequent meals can help maintain stable blood sugar levels and prevent energy dips. A good approach is to eat three small to moderate-sized meals and two snacks throughout the day.

Yes, focusing on nutrient-rich, balanced meals provides the necessary fuel and vitamins for your body to operate efficiently. This approach supports your overall health and provides a more reliable and sustained source of energy than relying on temporary fixes.