If you feel sluggish in the afternoon, there are many good reasons to choose fruit, as carbohydrates and fiber found in bananas, apples, and other fruits make them an excellent source of continuous energy, and according to a report on the “Very Well Health” website, it reviews some fruits that give you a boost of energy.
Banana
Bananas are known for their high potassium content, but they are also rich in carbohydrates, making them an excellent and quick source of energy boost.
“The simple sugars — fructose and glucose — (found in bananas) provide an immediate source of energy,” says Stacey Woodson, a registered dietitian (MS, RDN, LDN) based in Philadelphia, Pennsylvania.
In addition, bananas provide fiber. Stacy Woodson explains that fiber plays a major role; It slows down the digestion process and provides sustained energy, reducing the possibility of a sudden drop in sugar levels (known as a “sugar crash”).
Although bananas can be a good source of energy on their own, eating them with protein and healthy fats can keep you feeling energized for longer. You can try eating it with peanut butter, as one tablespoon provides about 8 grams of fat - most of which is the healthy unsaturated kind - and 3.84 grams of protein.
“This combination slows down digestion further, improves the absorption of certain nutrients, and adds variety in flavor and texture, all while keeping you feeling full longer,” adds Stacy Woodson.
Apples
Apples are another option rich in carbohydrates, as they provide essential nutrients such as fiber, water, vitamin C, iron, and antioxidant plant compounds, and they also contain a higher percentage of fiber than bananas.
“The fiber (found in apples) regulates how quickly the body processes sugar, which leads to more stable and sustainable energy,” says Stacy Woodson. In contrast, apple juice - which contains apple sugar without the fiber that slows its absorption - is more likely to cause a sharp and sudden rise in blood sugar followed by a rapid decline.
Eating apples with sources of healthy protein and unsaturated fats - such as cashews or peanut butter - slows the digestion process. This means consistent energy, improved nutrient absorption, and feeling full longer.
Orange
Oranges are another option that Stacy Woodson recommends for a healthy boost of energy. She says that this fruit - like others - is easy to carry, requires little preparation, and provides real nutritional value in addition to energy and fibre. Moreover, oranges are rich in important nutrients such as vitamin C, calcium and phosphorus.
Try eating a half-cup (110 grams) serving of full-fat cottage cheese with an orange, to get an additional 14 grams of protein and 4.5 grams of fat, which will keep you feeling full and energetic.
Dates
Few fruits match dates in terms of their fiber and sugar content. Dates are an ideal choice for obtaining energy, whether quick-acting or sustainable. It should be noted that up to 16 percent of the fiber contained in it is soluble fiber; It dissolves in water and forms a gel during the digestion process, which slows down this process.
Dried dates contain a higher percentage of sucrose - the same type found in table sugar - and a lower percentage of simple sugars than fresh dates. Dates are rich in potassium and magnesium, and also contain iron, zinc, phosphorus and other elements. Moreover, it contains high-quality protein that includes eight of the nine essential amino acids.
Dried mango
Dried mangoes are rich in carbohydrates and simple sugars, but they also contain some fiber, making them a good source of both immediate and sustained energy, according to Stacey Woodson. They are also less likely to cause a sudden drop in sugar levels (known as a “sugar crash”) than soft drinks or snacks that contain added sugars and lack fiber.
Mango is also a source of essential nutrients, including vitamins A and C, magnesium, and potassium. This fruit also contains plant compounds associated with health benefits, such as mangiferin, polyphenols, carotenoids, and flavonoids.
As with other foods, combining mango with foods rich in unsaturated fats and protein helps maintain energy levels for a longer period while enhancing nutritional value. Cashews are a good choice in this regard. One ounce (about 28 grams) provides approximately 4.19 grams of protein and 13.5 grams of fat, most of which is the healthy unsaturated type.
Should you worry about the carbohydrates in fruit?
Part of why fruit is an excellent source of quick energy is due to its high carbohydrate content. At the same time, many diets - such as the "keto" and "paleo" diets - emphasize the need to reduce fruit intake.
Does this make the carbohydrates in fruit a concern? “Of course not,” says Stacey Woodson. Carbohydrates are the main source of energy in the body.”
She added that fruit is one of the most nutrient-rich sources of carbohydrates, and is an excellent choice for obtaining sustainable energy, especially when eaten with protein and healthy fats. She explained, “The natural sugars in it are accompanied by vitamins, minerals, water, and fiber, making it a rich source of nutrients and an effective supplier of energy to the body.”
However, you should try to limit foods that are high in carbohydrates and added sugars and low in fiber; Refined starchy foods - such as pasta, baked goods and white bread - increase the likelihood of a sudden, sharp drop in blood sugar levels.
A recent international study revealed an alarming increase in the incidence of a number of types of cancer among people under the age of 50.
According to the British newspaper The Guardian, an analysis of international data conducted by the World Cancer Research Fund found that although cancer is still more common among older people, the incidence rates of cancers that appear at an early age are rising faster than infection rates in older age groups.
The analysis showed a significant increase in the incidence of seven types of cancer among the youngest in England, five types in the United States, and four types in the Netherlands, which reflects the widening scope of the phenomenon across more than one health system and society.
In the United States, kidney cancer rates have nearly doubled among people under 50 years of age, rising from 2.5 cases per 100,000 people in 2000 to 5.3 cases in 2023. Incidence rates of bowel, uterine, and pancreatic cancers have also risen by more than 50 percent, while breast cancer rates have increased by about 20 percent.
In the Netherlands, researchers recorded significant increases in rates of bowel, kidney, liver and cervical cancers among younger people.
In England, the incidence of prostate cancer among men under fifty years of age increased from one case per 100,000 people in 2001 to 3.6 cases per 100,000 in 2023, while bowel cancer rates increased from 3.9 cases per 100,000 people to 8.4 cases per 100,000, during the same period.
The incidence of uterine and kidney cancers also doubled, and breast cancer among the same age group rose from 42 to 47.5 cases per 100,000 people in 2023, in addition to recorded increases in pancreatic and liver cancers.
Researchers link part of this trend to the spread of risk factors that can be prevented or reduced, most notably overweight and obesity, unhealthy diet, lack of physical activity, alcohol consumption and smoking, as well as exposure to pollutants, chemicals, plastics, and air and water pollution.
The World Cancer Research Fund indicates that about 40 percent of cancer cases are associated with modifiable risk factors.
Dr Vanessa Gordon-Dsego, research officer at the World Cancer Research Fund, said: “Although we do not fully understand why cancer cases are increasing among people under the age of 50, risk factors associated with the disease, such as overweight and obesity, diet, alcohol consumption and smoking, are likely to play a role.”
She added: “At the same time, the general public is becoming more aware of the risk factors associated with cancer and the signs and symptoms that require attention, which increases the likelihood that they will seek health care when these symptoms appear.”
For his part, Professor Mark Lawler, Professor of Digital Health and Head of Translational Cancer Genomics Research at Queen's University Belfast, warned of the danger of this trend continuing, describing the problem as "a time bomb that must be dismantled as quickly as possible, otherwise the numbers will undoubtedly continue to rise."
Although cancer among people under 50 years of age is still less common than cancer in older people, researchers warn that the continuation of the current trend calls for urgent research and preventive action.
