Best and worst foods for energy

Need more energy? Learn which foods will give you tiny—and huge—bursts of the fuel you need.
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What you eat can help you to stay energized, or may make you fizzle out. Here, we break down the best and worst foods for maintaining high energy.

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Big sapper: Doughnuts

Sugar-crash alert. Doughnuts are one of the worst culprits for sapping your energy.

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Big sapper: White bread

Like sweets, refined carbs boost blood sugar fast for quick energy. But they leave us more lethargic than ever.

Try whole-grain bread instead, it provides more fiber than white bread.

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Moderate pick-me-up: Spinach

Cash in on B vitamins to fuel metabolism and cell-protecting antioxidants.

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Moderate pick-me-up: Beans

All the fiber in beans slow digestion and leave you feeling full.

Try these recipes with black beans to fuel you up.

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Big booster: Greek yogurt

Protein with carbs and fat gives you a sustained charge.

Try these recipes using Greek yogurt.

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Big booster: Quinoa

An energy trifecta, quinoa is fiber-rich, has healthy fats, and is a complete protein.

Try these tasty quinoa recipes.

This gallery originally appeared on Health.com.

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