How whole grains impact mood and energy
In today’s fast-paced world, the food we consume plays a significant role not only in our physical health but also in our mental well-being and energy levels. Whole grains like barley, corn, oats, soybeans, and wheat are powerhouses that can help stabilize mood, boost energy, and improve overall mental clarity. But how exactly do these foods affect how we feel? Let’s break it down.
Barley: The fiber powerhouse
Barley is rich in soluble fiber, specifically beta-glucan, which slows down the digestion and absorption of carbohydrates. This gradual release of glucose into the bloodstream helps to avoid spikes and crashes in blood sugar levels, leading to more stable energy throughout the day.
How it affects mood and energy:
- Steady energy levels: Barley’s slow-digesting fiber keeps you energized longer and prevents the mid-afternoon slump.
- Promotes serotonin production: Barley contains tryptophan, an amino acid that plays a crucial role in the production of serotonin, the “feel-good” hormone. This can lead to an improved mood and reduced feelings of anxiety or stress.
Try eating a roasted cauliflower and toasted barley salad or a barley breakfast porridge to keep your energy up all day!
Corn: A gluten-free energy booster
Corn is naturally gluten-free and provides a rich source of complex carbohydrates, vitamins, and minerals. This starchy grain is known for giving a quick yet sustained energy boost to last you through the day.
How it affects mood and energy:
- High in B vitamins: Corn is packed with B vitamins, particularly niacin (B3) and folate (B9), which are crucial for converting food into energy and maintaining proper brain function.
- Mood regulation: Folate is vital for mental health, helping to regulate mood and reduce the risk of depression.
Make your own corn flour tortillas with our easy recipe or make a Cornmeal turkey tamale pie for a delicious weeknight meal.
Oats: the heart-healthy energizer
Oats are a beloved whole grain, known for their role in maintaining heart health, but their benefits extend far beyond that. Rich in fibre and protein, oats provide a slow-burning source of energy.
How it affects mood and energy:
- Stabilizes blood sugar levels: Like barley, oats have a low glycemic index, which means they release glucose gradually into the bloodstream, ensuring long-lasting energy and fewer energy crashes.
- Supports brain health: Oats are also a good source of iron, which helps oxygenate the brain and reduce fatigue, enhancing overall mental clarity and focus.
Start your day off right with our blueberry baked oatmeal or keep your energy up in the afternoon with our oatmeal bars for a mid day (or after school) snack.
Soybeans: the protein-packed mood enhancer
Soybeans, often enjoyed in various forms such as tofu or tempeh are a complete protein, meaning they contain all the essential amino acids. In addition to protein, soybeans are rich in omega-3 fatty acids, which are known to support brain function.
How it affects mood and energy:
- Balances neurotransmitters: The amino acids in soybeans contribute to the production of neurotransmitters like dopamine and serotonin, which can enhance mood and reduce symptoms of depression.
- Boosts energy: Soybeans are a rich source of magnesium, which helps to convert food into energy and promotes better sleep, both of which are essential for maintaining good energy levels throughout the day.
Looking for a protein rich breakfast? Try a tofu scramble on whole wheat toast. protein power balls made with nut free, soy butter are also a great protein rich snack.
Wheat: a staple for sustained energy
Whole wheat is a nutrient-dense grain that provides complex carbohydrates, fibre, and essential nutrients such as vitamin E and B vitamins. These nutrients are critical for maintaining steady energy and good mental health.
How it affects mood and energy:
- Prevents energy crashes: Whole wheat’s fibre content helps to slow digestion and regulate blood sugar levels, ensuring a steady supply of energy.
- Promotes mental well-being: Whole wheat is high in magnesium and zinc, both of which support brain function and have been linked to lower rates of depression and anxiety.
Choose the goodness of Ontario wheat with recipes like savoury French toast or whole wheat breakfast burritos.
Why whole grains are key to sustaining your energy levels:
One of the primary reasons these whole grains impact mood and energy so positively is their role in maintaining stable blood sugar levels. Spikes and drops in blood sugar can lead to feelings of fatigue, irritability, and anxiety. By providing slow-releasing energy and rich nutrient profiles, whole grains like barley, corn, oats, soybeans and wheat can help combat these issues.
Moreover, these foods are packed with essential B vitamins, iron, magnesium, and omega-3 fatty acids, all of which support brain health, energy production, and the regulation of neurotransmitters responsible for mood. When consumed regularly as part of a balanced diet, they can help reduce the likelihood of mood swings, fatigue, and even symptoms of depression and anxiety
Incorporating whole grains like barley, corn, oats, soybeans, and wheat into your daily diet is a natural and effective way to improve mood and boost energy levels. These foods not only nourish your body but also fuel your mind, helping you to stay focused, energized, and emotionally balanced. The next time you reach for a snack, consider a wholesome grain-based option to sustain your energy and uplift your mood!
