The ultimate food guide for students to get through intense study periods according to Huel’s Head Nutritionist, James Collier.
Eat Low GI Foods
High GI foods including sweets, cakes, sugary foods can leave you with crashes in energy an hour or so after consumption, making you feel tired. High GI foods are foods that contain a high amount of simple carbs, or sugars. They are digested quickly and cause a rapid rise and fall in blood glucose. When your blood glucose falls so do your energy and concentration levels.
On the other hand, low GI foods such as oats, brown rice, and wholegrain pasta contain a high amount of complex carbs. These are digested slowly and raise blood glucose in a controlled way. This helps regulate energy levels over a longer period helping to maintain concentration and improve cognitive thinking.
You need to drink plenty of fluids for a variety of reasons. Specifically for concentration, water helps to deliver nutrients to the brain which will sustain cognitive performance, aid memory retention, improve focus and even affects mood.
Getting Enough Choline In Your Diet
A lack of nutrients can have a negative impact on brain function. Choline is an essential nutrient and although the body does produce some, it doesn’t produce all the choline required. So you still need to incorporate choline-rich foods into your diets such as quinoa and tofu. Choline is important for nerve transmission, muscle movement and the structure of cells. Choline’s role in nerve transmission makes it key for brain function.
Eat (B) Vitamins
From vitamin B1 to B12, the B-vitamins help to utilize the energy from food. If you’re low in one of the B-vitamins you can feel tired and have difficulties concentrating. Not to mention all the other roles these nutrients play in the body. B vitamins are found in a wide variety of foods including whole grains, legumes, nuts and fruit, and vegetables.
Include Essential Fats
Omega-3s found in oily fish, chia seeds and flaxseed are rich in essential omega-3s that have been linked to concentration and memory. Include these foods at least 2-3 times per week.
The key to eating healthy is being prepared. Lack of preparation can result in unhealthy and nutrient deficient food choices. Food prep, however, is not always a priority when studying for exams. That’s where Huel can help. Huel gives you one less thing to think about when you’re studying for exams with each Huel meal giving you all the nutrients you need. Additionally, Huel contains complex carbohydrates that provide a steady supply of energy. It’s also high in all the B-vitamins and includes natural sources of choline which can be overlooked when making food choices.