We all have our go-to snacks for a quick pick-me-up. But what if your favourite afternoon treat is actually sabotaging your energy levels and leading to energy crashes? Discover how to ditch the afternoon slump and power through your day with smarter snacking.

Many people nibble on snacks in between their meals to get more energy and satisfy their hunger. However, certain foods can have the opposite effect and leave us feeling more tired because they cause spikes in our blood sugar.

Avoid Short-Term Satisfaction

When choosing what to eat between meals, it’s best to opt for nutritious, energy-boosting foods instead of sugary or high-carb snacks that only provide short-term satisfaction.

Some of the most popular snacking options including crisps, chocolate bars, cereal, sugary yoghurts and pastries get digested quickly which leads to energy crashes. Opting for snacks with a good balance of protein, healthy fats, and complex carbohydrates can help sustain energy levels more effectively throughout the day.

Nuts, Greek yoghurt, vegetable sticks with hummus, apples with nut butter and hard-boiled eggs are some of the great nutritionist-recommended snacking options.

According to Ashleigh Tosh from Prepped Pots powered by MuscleFood.com, if you experience sudden dips in energy during the day then you may want to take a look at the snacks you nibble on in between your meals.

“Being mindful of snack choices can make a significant difference in your energy and motivation levels. “When we opt for snacks high in sugar, refined carbohydrates, and unhealthy fats, it can lead to drastic spikes and crashes in blood sugar levels, leaving us feeling fatigued, irritable, and unable to focus.

“It’s tempting to turn to sugary treats and high-carb snacks if they’re available in your cupboards at home or the office so it’s best to make sure you’ve also stocked up on healthier alternatives.

“Making simple adjustments in your diet like swapping crisps with nuts or replacing sugary yoghurts with a bowl of Greek yoghurt and berries can make you feel more satisfied and sustain your energy.”

Health nutrition experts at Prepped Pots powered by MuscleFood have revealed seven snacks people should stay clear of if they want to avoid energy crashes throughout the day.

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Popular Snacks That Cause Energy Crashes

1. Crisps

Snacking on crisps can trigger energy crashes because they’re high in salt and unhealthy fats. An excessive amount of salt dehydrates the body and makes you feel tired, while the fast-acting carbs lead to a blood sugar crash that saps your energy. If you’re feeling peckish, a better option would be snacking on nuts because they’re more nutritious and contain mainly unsaturated fats.

2. Chocolate bars

Indulging in a chocolate bar may give you a short-term boost of energy because of the caffeine in chocolate, however, the boost will shortly be replaced with a sugar crash which will make you feel sluggish. If you’re craving something sweet, opt for dark chocolate instead, it alleviates the sugar spike and provides a more sustained energy kick.

3. Cereal

Making a bowl of cereal is a convenient way to satisfy your hunger. However, cereals are often highly processed and loaded with sugar which can cause a rapid increase in blood sugar levels followed by energy crashes. Opt for whole-grain granola instead or consider making your own with rolled oats, nuts, raisins and honey.

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4. Toast

Another quick and easy snack option is a slice of toast, topped with butter or spread. This leaves us feeling tired because white bread lacks fibre and can cause imbalances in blood sugar levels. A more energising and nutritious option would be whole-grain bread with avocado.

5. Biscuits

Most love a nice cup of tea with some biscuits on the side as an afternoon treat. Although it’s a delicious and classic combination, biscuits are high in fats and sugar and can trigger or worsen your slump.

6. Sugary yoghurts

Yoghurts are seen as a healthy snack so many people can find it surprising that they can actually cause energy crashes. That is if people opt for sweetened yoghurts which are high in added sugars. Yoghurt can be a great energy-boosting snack if you opt for Greek yoghurt which is rich in protein and probiotics, helping stabilise blood sugar levels.

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7. Pastries

It’s tempting to reach for a delicious croissant, sausage roll or pain au chocolate when craving for a snack. However, these baked goods are digested and absorbed quickly, causing a glucose spike. It’s fine to treat yourself occasionally, just make sure to eat it with something high in protein or as part of a meal to slow down its absorption.