Tag Archives: energy

Food for thought Part 4: Sugar kicks

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Sydney dietitian and Sydney nutritionist warns against sugar in the diet

Sugar – the short term solution to mental alertness

When I was in high school, I swore by having a banana or a small chocolate bar before every exam. More often than not, chocolate was my preferred choice. I’d sleep in, skip breakfast and have a sweet treat right before the exam to wake me up and give me the brain power necessary to get through the exam. Then  afterwards I’d feel exhausted and zombie like for the rest of the school day.

10 years on  and a couple of nutrition degrees later, I’ve replaced chocolate for coffee and exams for business meeting and client consultations,  but I now understand why that sugar kick actually worked perfectly for getting me through those exams.

For a quick pick me up, simple sugars (like those found in chocolate) work a treat. Simple sugars are refined, processed sugar products like the sugar you add to your coffee, the sugar found in juices, soft drinks and confectionery. Your body easily converts simple sugar into glucose (read ‘brain fuel’) from the moment it hits your lips (yes that’s right, digestion of sugars starts in the mouth!). So if you’re pressed for time and need a quick energy boost a glass of fruit juice or a can of cola will enhance your memory, thinking processes and mental ability in the short term. But be warned, what goes up must come down, and unlike the long lasting energy boosting effects of a healthy meal, this ‘sugar high’ will quickly dissipate often leaving you even less alert, so use it cautiously and sparingly. In the long term, a good night’s sleep and eating regular healthy meals is the best way to ensure that you are always functioning at your best.

So knowing what I now know about sugar, would I have still skipped breakfast & had chocolate instead? I wouldn’t do it now, but who knows what the rebellious teen me would have done!

 


Food for thought: Part 3 Getting the most out of your coffee

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Sydney dietitian and nutritionist Julie Markoska on coffee and diet & your health

 

How to make the most of your coffee

Like most people, I love a good cup of coffee and sometimes struggle to get into my groove in the morning without one.

That’s because caffeine found in coffee and tea has a stimulant effect that can help you wake up in the morning, sharpen your focus and concentration and stay alert at the end of a long day. The effects of a cup of coffee are short term and last about 5 or 6 hours, and the impact varies from person to person. For some people, just 1 cup can cause insomnia, so if that’s you, it’s important to listen to your body and avoid coffee in the late afternoon and evening.

When you really need it, around 4 cups of coffee per day will give you the maximum boost in alertness, but only if you haven’t built up a tolerance to caffeine.  Your body quickly builds up a tolerance to caffeine and in as little as two weeks, your coffee will be simply staving off the symptoms of caffeine withdrawal instead of giving you that much needed pick me up. So the best way to use coffee to enhance your alertness is to avoid it on most days (or have less) and increase your intake on those days when you really need it.Flat white coffee and nutrition by Sydney Dietitian Julie Markoska

According to current scientific evidence, you can have up to 400mg of caffeine every day without any adverse health effects. That’s about two and a half shots of coffee.  And far from being unhealthy, there is some research to suggest that regular coffee consumption may be associated with reduced risk of type 2 diabetes.

Caffeine is also a mild diuretic so make sure you drink plenty of water to prevent dehydration (which can also lead to feeling of fatigue – but that’s another story for another post!).