We all want to feel more energetic and we’re not just talking about gaining an extra adrenaline rush here and there. No, we want constant energy, energy that hums steadily and keeps us energized throughout the day. “After all, the feeling of fatigue What most of us experience is usually quite general,” notes nutritionist Natalia Quintero.

Although there are many reasons why we may feel tired, our diet often plays a role. Many of us unintentionally eat an unbalanced mix of foods high in simple carbohydrates, resulting in glucose spikes and subsequent accidents.

The 40/30/30 rule

That’s where the 40/30/30 rule comes in – and don’t worry, it’s pretty simple: “The idea is to aim for 40% carbs, 30% protein, and 30% carbs.” fat per meal,” says Quintero. “It is based on an ideal balance of macronutrients.”

To make the most of this rule, choose carbohydrates with a low or moderate glycemic index. This can include legumes like lentils or black beans, any vegetable, most fruits, as well as whole grain pasta, brown rice or sourdough bread. “This will help avoid blood sugar spikes and the resulting feeling of fatigue,” says Quintero.

Foods that improve energy

Not all carbohydrates cause a rise in blood sugar. In fact, certain carbohydrates can actually help us maintain stable energy levels throughout the day, allowing us to feel fuller for longer without needing to do so. snack between meals. Quintero recommends the following:

• Legumes like lentils, chickpeas and others beans. They are rich in fiber and protein and help stabilize blood sugar levels.
• Fresh fruits with a low glycemic index such as apples, pears, cherries, plums, berries and citrus fruits.
• Whole grains like quinoarye, oats, barleyand brown rice provide complex carbohydrates that are digested more slowly.
• Whole wheat bread and pasta, which retain more fiber and nutrients than their refined wheat counterparts.

Is fruit low carb?

Although fruits are healthy foods rich in vitamins, minerals and antioxidants, it is important to remember that eating certain fruits can cause spikes in blood sugar levels. “This happens especially when consuming an excess of fruits or fruits with a high glycemic index,” notes Quintero.