At a Glance
- Oats, avocados, salmon, beans, berries, nuts/seeds and Greek yogurt top the list for sustained energy
- Complex carbs, healthy fats and protein prevent energy spikes and crashes
- These foods also support heart health, gut health and weight management
- Why it matters: Choosing the right snacks can replace fatigue with steady, all-day energy without jitters
Feeling sluggish? Your pantry might hold the answer. Marcus L. Bennett rounded up seven dietitian-approved foods that convert to steady fuel instead of a quick sugar rush.
Oats
Oats earn first place because they digest slowly.
“Oats are rich in fiber, particularly beta-glucan, which slows digestion, stabilizes blood sugar and provides sustained energy,” says Morgan Walker, sports nutritionist at Lebanon Valley College.
The grain also delivers iron and B vitamins the body needs to turn food into usable power.
Kayla Farrell, registered dietitian, explains the science: “Glucose from carbohydrates is the body’s primary energy source. Unlike refined carbs, such as white rice or white bread, these options prevent energy spikes and crashes, keeping you fueled for longer.”
Easy ways to eat more oats:
- Blend into smoothies
- Stir into yogurt
- Swap into baked goods
- Press into homemade granola bars
- Cook as hot cereal
Avocados
Creamy avocados supply monounsaturated fats that release energy over hours.
Walker notes they are “packed with fiber to maintain stable blood sugar levels and contain B vitamins, particularly folate, which helps convert food into energy.”
A 2022 Harvard study found adults eating two servings a week had a 21% lower risk of heart disease than non-eaters.
Quick avocado add-ins:
- Mash onto sandwiches
- Spread on toast
- Cube into salad
- Blend into smoothies
- Fold into chicken salad
Salmon
Salmon pairs complete protein with anti-inflammatory omega-3s.
“Salmon is an excellent energy-boosting food because it is rich in high-quality protein and healthy omega-3 fatty acids, which support muscle repair and reduce inflammation,” Walker says.
The fish also provides B vitamins for red-blood-cell creation, which shuttle oxygen-the raw ingredient for cellular energy.
Farrell adds: “These benefits can translate to improved physical stamina while exercising and better energy throughout the day.”
Other fatty fish that work: sardines, anchovies and mackerel.
Serve salmon on:
- Pasta
- Whole-grain sandwiches
- Leafy salads
- Rice bowls
- Chowder
Beans
Beans give budget-friendly calories plus long-lasting fullness.
“The fiber content of beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut’s good bacteria,” says Trista Best, registered dietitian at The Candida Diet.
They also deliver plant protein for steady glucose and magnesium for cellular energy production.
Ways to use beans:
- Stir into soup
- Top salads
- Fill wraps
- Stuff quesadillas
- Mix with rice
Berries
Naturally sweet berries drip with quick sugars balanced by fiber and water.
“Berries are packed with natural sugars and fiber, which provide a quick yet sustained energy boost without blood sugar spikes,” Walker explains.
Harvard researchers link regular berry eaters to longer life spans and lower Type 2 Diabetes risk.
Grab berries in:
- Smoothies
- Fruit salads
- Frozen yogurt
- Cereal
- Overnight oats
Nuts and Seeds
A daily handful of nuts or seeds supplies magnesium, the mineral that unlocks energy from carbs and fat.
Walker highlights that “nuts and seeds are full of healthy fats, fiber and protein… contain B vitamins, which are essential for converting food into usable energy.”
An Advances in Nutrition study found adults eating 28 g of nuts daily had a 22% drop in all-cause mortality, an 11% lower cancer death risk and a 21% reduction in heart-disease deaths.
Energy-boosting choices:
- Almonds
- Walnuts
- Cashews
- Pistachios
- Brazil nuts
- Pumpkin seeds
- Chia seeds
- Flaxseeds
- Hemp seeds
Sprinkle onto:
- Smoothies
- Cereal
- Granola
- Trail mix
- Salad
Greek Yogurt
Thick Greek yogurt marries protein with gut-friendly probiotics.
“With a good balance of protein and carbohydrates, Greek yogurt is a great choice for sustained energy,” Walker says.
Fortified versions add vitamin D for muscle and metabolic support.
Creative uses:
- Blend into smoothies
- Whip into dips
- Swap for sour cream
- Bake into goods
- Marinate meat
Morning Energy Menu
For foods that give you energy in the morning, combine several winners:
- Yogurt parfaits layered with berries and nuts
- Avocado toast topped with seeds
- Overnight oats mixed with berries
Different foods convert to energy at different rates, News Of Los Angeles notes. Candy gives a fast jolt, while healthy fats deliver steady power you can use all day.
No single food holds a monopoly on pep, but rotating these seven picks keeps your engine humming.
