“Energy” isn’t one thing—it’s a time curve. You want a gentle lift now, sustained availability for the next 1–2 hours and a calm runway through hours 3–4. That’s why the Nonna Energia approach stacks fast, mid and slow fuel: a touch of simple sugar for immediate availability, a whole carbohydrate for the middle of the curve and almond MUFAs + fiber to slow gastric emptying and smooth the peak [1,3].

Fast: small, clean glucose availability

A teaspoon of honey or ripe fruit gives quickly absorbed sugars that top up morning glycogen and feel like an immediate “on” switch. Keep the portion modest so you nudge—not spike—the system, then let the rest of the stack do the heavy lifting.

Mid: whole carbs to bridge the curve

Whole oats, muesli, or wholegrain toast provide the mid-curve energy you can actually use. Oats bring β-glucans, viscous fibers that slow nutrient diffusion and blunt postprandial glucose and insulin. The viscosity (molecular weight/solubility) matters: “thicker” gels deliver stronger effects [2,4].

Slow: almond MUFAs + fiber for a long runway

Almonds supply monounsaturated fats and natural fiber that slow gastric emptyingand reduce the rate of glucose appearance—attenuating the spike and often raising GLP-1, a peptide tied to satiety and glycemic control [3]. When almonds are co-ingestedwith carbohydrates, the glycemic impact is blunted compared with carbs alone [1]. That’s the quiet power behind Nonna Energia’s “steady” feel.

Cacao’s calm uplift: theobromine + flavanols

The cacao variant adds a different kind of alertness. Theobromine is a gentler methylxanthine than caffeine at dietary doses, with a smoother psychostimulant profile[5]. Meanwhile, cocoa flavanols support endothelial nitric-oxide signaling and have improved flow-mediated dilation in human studies—one reason cacao often feels like “calm focus” rather than a jolt [6].

Blueprint you can use

• Fast + Mid + Slow: a teaspoon of honey (fast) + oats/wholegrain toast (mid) + Nonna Energia almonds (slow). It’s the same “3-speed” pattern as the Greek yogurt bowl.
• Timing: 20–30 minutes before training, or as breakfast for a longer morning. Start with 1–2 teaspoons of Nonna Energia and adjust to feel.
• For extra smoothing: add β-glucan (oats) or a teaspoon of chia—more viscosity, gentler peak.

References

1. [1] Josse AR, et al. Almonds reduce the glycemic impact of carbohydrate foods when co-ingested. Am J Clin Nutr (2007). PubMed
2. [2] Zurbau A, et al. Oat β-glucan reduces postprandial glycemic and insulinemic responses.Nutrients (2021). PMC
3. [3] Gentilcore D, et al. Dietary fat slows gastric emptying and attenuates postprandial glycemia (↑GLP-1). J Clin Endocrinol Metab (2006). Full text
4. [4] Noronha JC, et al. Viscosity, molecular weight and solubility of oat β-glucan modulate glycemic response. Eur J Clin Nutr (2023). Nature
5. [5] Baggott MJ, et al. Psychopharmacology of theobromine vs caffeine in healthy volunteers.Psychopharmacology (2013). PMC
6. [6] Heiss C, et al. Cocoa flavanols & endothelial function / nitric oxide.Int J Cardiol (2006). PubMed

This article is for educational purposes and is not a substitute for medical advice.