Six easy snacks to boost your energy (and two drinks to avoid)

When you’re feeling sluggish, particularly in hot weather, it’s tempting to grab an iced coffee, energy drink or sugary snack for a quick pick-me-up. The problem is, these only provide a short-term burst of energy as your blood sugar rises, followed by an inevitable slump, leaving you more tired than ever. So, what foods do you need to boost your energy without the crash? Marcelle Rose, nutritionist and author of The Binge Freedom Method, says for sustained energy, it’s important to think about the balance on your plate. “Pairing carbohydrates – such as bread, potatoes, rice or pasta – with protein-rich foods like eggs, fish, meat, beans and lentils will help slow down digestion and keep blood sugar levels more stable,” she says. “This will help prevent the dreaded mid-afternoon energy slumps.” Fibre is another key player, according to Rose, as it not only supports steady energy release, but also provides the vitamins and minerals your body needs to convert food into energy efficiently. Eating regular meals throughout the day, and including snacks when needed, can also help to avoid long gaps that leave you feeling tired and reaching for a quick sugar hit. Shorts Of course, it’s not just what you eat that matters; even mild dehydration can cause fatigue. As Rose says: “By the time you feel thirsty, you may already be slightly dehydrated, which can affect your concentration, mood and energy levels. Sipping water regularly throughout the day and eating water-rich foods such as cucumber, tomatoes, melon and strawberries can make a noticeable difference to how energised you feel.” Rose details some foods she swears by to keep energy levels up throughout the day, and those she avoids: Greek yoghurt with berries When temperatures rise and you’re craving something cold and sweet, Rose says a bowl of Greek yoghurt with berries can be a smarter choice than reaching for ice cream. She explains: “The protein in Greek yoghurt will help slow digestion and keep hunger at bay, while fibre-rich berries like blueberries will provide natural sweetness alongside vitamins, minerals and antioxidants to support overall health and steady energy.” Yoghurt and berries may also help with the urge to snack. Protein is the most filling macronutrient, and research shows adding sources of protein, such as dairy, to meals and snacks is a smart way to help you feel satisfied between meals. Hummus and veggie sticks A pot of hummus with crunchy vegetable sticks makes for a tasty afternoon pick-me-up. As Rose explains: “The combination of fibre-rich chickpeas and healthy fats from tahini and olive oil slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream. Adding vegetable sticks such as cucumber, carrots and pepper can help with hydration.” We all know we should be eating more vegetables, but not many know the impact they have on tiredness. A 2022 study into quality of life and fatigue in people recovered from colorectal cancer reported that a higher dietary fibre intake and fruit and vegetable intake were linked to lower fatigue. Chia seed pudding Rose says chia seeds absorb 10 to 12 times their weight in water, helping with hydration while providing fibre and plant protein. “Making a chia pudding with milk or fortified plant milk and topping it with fruit can make a refreshing breakfast or snack that provides slow, sustained energy throughout the morning. They’re rich in energy-sustaining fibre and also contain omega-3 fats, which have been found to reduce fatigue,” explains Rose. Consuming chia seeds may help with blood sugar regulation, possibly due to their fibre content. Some animal studies have found that chia seeds may improve insulin sensitivity, meaning they might help stabilise blood sugar levels after meals. Edamame beans Edamame beans are one of Rose’s favourite underrated energy snacks. As she says: “They’re rich in plant protein, fibre, magnesium and iron, all of which play important roles in energy production. They’re easy to keep in the freezer and make a convenient snack or addition to summer salads.” Like other beans, edamame does not excessively raise blood sugar levels. They are low in carbs, relative to protein and fat and also measure very low on the glycaemic index, a measure of the extent to which foods raise blood sugar levels. Nutritionist and author Marcelle Rose. She says that for sustained energy, it’s important to think about the balance on your plate (Photo: Mari Zakharava) Overnight oats When it’s too warm for porridge, Rose says overnight oats are ideal in the summer and can provide slow-release carbohydrates, protein and fibre that help maintain energy levels for longer than sugary cereals or pastries. Prepare them the night before with milk or yoghurt and top with berries, seeds and nuts. Oats pack a punch of fibre and even a little protein, which may provide long-lasting energy and prevent fatigue. Choose whole oats without added sugar, as they may contribute to blood sugar spikes less than instant oats. Cottage cheese on oatcakes Rose rates this simple but nutrient-packed snack that can help prevent the mid-afternoon energy dip. “The oatcakes provide slow-release carbohydrates and fibre, while cottage cheese adds protein to help keep you to feel satisfied and support a steadier release of energy.” With only 5g of carbohydrates and no added sugar, plain cottage cheese is an excellent choice to help you manage blood sugar levels. The high amount of protein in cottage cheese may also help prevent spikes in blood sugar. Avoid these if you want more energy Flavoured iced coffees are a no-no, according to Rose. “Depending on the size and toppings, some coffee shop frappés contain over 10 teaspoons of sugar, exceeding the recommended daily limit for an adult. While this may provide a brief energy lift, the rapid spike and then resulting fall in blood sugar can leave you feeling tired and reaching for another pick-me-up later.” Instead, a homemade iced coffee made with milk and little or no added sugar can provide the caffeine boost without the same sugar load. Rose says many shop-bought smoothies and fruit juices contain large amounts of free sugars with much of the fibre removed. “This means the sugars can be absorbed more quickly, potentially leaving you feeling tired and hungry again sooner. Eating fruit whole however, retains the fibre to support a steadier release of energy.” For a cooling alternative, try freezing grapes, watermelon chunks or orange slices – a simple way to turn whole fruit into a refreshing snack that feels like a treat while still providing fibre and nutrients.