Key Takeaways

  • Oats are a top energy-boosting grain thanks to fiber, complex carbs, and rich nutrient profile that promotes steady energy and long-lasting fullness.
  • Whole grain oats offer more benefits than processed instant varieties, providing key vitamins, minerals, and healthy fats from all parts of the grain.
  • Oats are incredibly versatile—perfect for everything from breakfast bowls to savory burgers—making it easy to enjoy their energizing benefits throughout the day.

Eating for energy is, well, the whole point. And enjoyment, of course! To feel your best, picking foods that suit your lifestyle needs and nutrition goals can be the key to meeting your goals, be it staying alert throughout the workday or powering through a workout. Grains don’t always get the best nutritional reputation, thanks to a longtime, outdated, and off base villainizing of carbohydrates. 

But in truth, whole grains are very healthy, boasting an array of nutritional benefits. According to The Mayo Clinic, eating whole grains, which are naturally high in fiber and a plethora of vitamins, can help reduce the risk of stroke, heart and blood vessel disease, type 2 diabetes, certain cancers, and more. Whole grains also can create a feeling of fullness after eating them, which helps keep energy levels up and sugar-crash-inducing snacking down.

So, which grain is best when you’re eating for energy? We asked a nutritionist to help us pick the top grain. Here’s what she said. 

  • Sandra Avitia, MS, RD, LDN a registered dietitian based in Chicago with over 15 years of experience

The Best Grain for Energy 

The best grain to eat for energy may very likely be a recognizable ingredient in your pantry. Oats are the best grain to eat when you’re looking for an energy boost.

“Oats are rich in fiber and complex carbohydrates,” says Sandra Avitia, MS, RD, LDN. Available gluten-free, oats can be enjoyed in a range of diets and have multiple health benefits. “Oats are a versatile ingredient that can be used in a variety of hot and cold dishes, as well as in desserts. They provide the energy the body requires, and they provide more of a prolonged satiety,” Avitia adds. “[Oats] have protein, fiber, and vitamins.”   

When choosing which type of oats to eat for energy, go for whole grain oats, not instant oats, which have been processed. 

“Whole grains contain all parts of the grain,” Ativia explains. “The bran provides essential vitamins A, B, and E, along with minerals such as iron, magnesium, phosphorus, and selenium. The germ offers vitamins and healthy fats, while the endosperm contains protein, starches, and fiber. Each component contributes unique nutritional benefits.” 

How to Eat More Oats 

One of oats’ best qualities is their versatility—they’re enjoyable hot or cold, sweet or savory, and can be incorporated in multiple meals per day. Here are a few recipes with oats to try, which will give you a noticeable burst of energy.

PB&J Overnight Oats

Credit: Antonis Achilleos

Letting oats infuse with liquid overnight is perhaps the easiest way to make oats. Making them in individual jars also creates a super simple grab-and-go breakfast packed with nutrition. Try this PB&J oats recipe, and feel free to modify it with your favorite nut butters and jams.

Maple, Pear, and Pecan Slow Cooker Steel-Cut Oats

Credit: Brie Passano

If you prefer your oats served warm, look no further than the slow cooker. A set it and forget it recipe helps cook your oats while you sleep, so a warm breakfast awaits in the morning.  These maple, pear, and pecan oats simmer slowly to infuse each bite with a sweet and nutty autumnal flavor you can enjoy year-round. 

Berry Baked Oatmeal

Credit: Victor Protasio

For a big batch of oatmeal to serve a crowd or meal prep at the beginning of the week, break out your favorite baking dish. Baked oatmeal has a nice crispness on top and gooeyness on the inside, and can be served by the scoop or sliced like a brownie. Try our berry baked oatmeal, or a cozy apple and pumpkin version that’s ready in under an hour. 

Black Bean-Oat Burgers

Credit: Greg DuPree

Oats are great to use as a binder in burgers and meatballs instead of breadcrumbs. They’re gluten-free, add fiber, and easily absorb flavor. Quickly processing the oats makes them easy to fold into dishes like these black bean oat burgers or our homemade salmon patties.

Savory Seedy Granola

Credit:

Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen

Making your own granola helps you control exactly which ingredients you use, and allows you to adjust the flavor as desired. The key ingredient in granola: Oats. Try this savory, seedy granola, which can work well as a salad topping or veggie garnish, or on top of a yogurt parfait or chia seed pudding.