Oatmeal or Smoothie? Nutrition Experts Pick the Best Breakfast for Staying Energized

Key Takeaways

• Both oatmeal and smoothies can offer lasting energy when made with nutrient-dense ingredients, but oatmeal has a slight edge due to its slower digestion and higher satiety.

• Oatmeal’s complex carbs and fiber-rich beta-glucan support heart health and metabolism, especially when paired with protein sources like milk, nuts, or Greek yogurt.

• Smoothies are quick and customizable, but digest more rapidly; adding protein, fiber, and healthy fats can help make them more filling and balanced.

Pancakes, waffles, French toast, cinnamon rolls—these are all considered classic American breakfast foods, but “popular” doesn’t always mean “most nutritious.” Higher in sugar, they may not be the ideal choice for sustained energy until lunch.

So, what should your breakfast entail for lasting energy? To start your day feeling energized and nourished, consider breakfast foods that provide protein, dietary fiber, and healthy fats, notes Lauren Twigge, RD, a registered dietitian in Dallas, Texas. “Together, this combination of nutrients helps manage your satiety and energy levels,” Twigge says.

Breakfast foods like smoothies and bowls of oatmeal are considered healthier options, and they both have the potential to satisfy this ideal trifecta of nutrients. “Either can be a nutritious choice, particularly for those wanting steady energy,” Twigge explains. But which is best? A dietitian settles the debate.

Meet Our Expert

• Lauren Twigge, RD, a registered dietitian in Dallas, Texas

Benefits of Oatmeal for Breakfast

When it comes to healthy breakfast options, you may hear a lot about oatmeal and eggs. The former is an excellent source of whole grains, while the latter provides protein. However, with the right toppings and mix-ins, oatmeal can be just as rich in protein.

“Oatmeal is a common breakfast item that can be a great choice for lasting energy,” Twigge says, noting that the base provides complex carbohydrates. “With its solid form, oatmeal digests more slowly and will help you feel fuller for longer.”

There’s plenty of research on the benefits of oatmeal. Rich in a type of soluble fiber called beta-glucan, oats can potentially lower “bad” LDL cholesterol, thereby reducing the risk of cardiovascular diseases. They’re also associated with supporting a healthy metabolism. Varieties with a lower glycemic index, such as steel cut oats, can even lower blood sugar levels. Since they reduce hunger and increase satiety, oats may even promote a healthy body weight.

The key to reaping the energy-boosting perks of oatmeal is building a balanced bowl, Twigge notes. In order to do that, you’ll need to skip the added sugars and pile on the protein. “One of my biggest pieces of advice for balancing out a bowl of oatmeal is to skip sweetening your oats with sugar and use berries or 100% fruit jam,” Twigge says. “To increase the protein in oatmeal, use dairy milk in place of water, and stir in an egg or egg whites. Nuts, nut butters, and Greek yogurt make for excellent healthy fats to add to your bowl,” she adds. Twigge also recommends adding fresh fruit, like pears or berries, to boost the fiber content.

The final nutrient composition of oatmeal depends on the type of oats you choose, how you prepare it, and what toppings you add. To give you an idea, here’s a look at the nutrients found in ⅓ cup of dry oats, per USDA data:

Calories: 102
Carbohydrates: 18.3 grams (g)
Fiber: 2.73 g
Protein: 3.56 g
Fat: 1.76 g
Manganese: 0.98 milligrams (mg)
Selenium: 7.8 micrograms (mcg)

“You can add 13 grams of protein by using a cup of ultra-filtered milk,” Twigge says. She also recommends fresh raspberries, which provide 4 grams of fiber per ½ cup.

Benefits of a Smoothie for Breakfast

Smoothies have unparalleled portability. Simply add your ingredients to a blender, give it a quick blitz, and be on your way. But are they good for you? They can be, dietitians say, but certain ingredients are more nutritious than others.

“Smoothies can be a great source of fruit, fiber, and phytonutrients,” Twigge explains. “They can be full of colorful foods and, when strategically balanced, rich in satiating nutrients like protein.” Research has even shown that smoothies can increase fiber intake and promote the growth of beneficial bacteria in the gut microbiome.

However, there are some disadvantages of smoothies Twigge wants you to know about. While drinking your food is quicker than eating it, this also means it digests faster, she notes. So, smoothies may not hold you over as long as solid food might. With a fruit base, they also tend to be higher in carbohydrates.

To maximize your smoothie’s protein and fiber content, Twigge recommends incorporating dairy milk, nut butters, seeds, Greek yogurt, and leafy greens. This also adds some healthy fats, and helps buffer the high carbohydrate content from the fruit.

The smoothie combinations are endless, but according to USDA data, a 12-ounce smoothie made with strawberries, banana, and low-fat yogurt can provide the following nutrients:

Calories: 226
Carbohydrates: 52 g
Fiber: 3.12 g
Protein: 2.98 g
Fat: 0.49 g
Vitamin C: 18 mg
Vitamin B6: 0.38 mg

Fruit is already a great source of fiber, Twigge points out, but adding chia seeds can provide even more of this invaluable nutrient. Per USDA data, an ounce of chia seeds not only contains 9.75 grams of fiber but, also 4.68 grams of protein. Another high-protein smoothie ingredient Twigge recommends? Greek yogurt, which provides 12.6 grams of protein per ½ cup.

Which Breakfast Gives You More Energy?

Both oatmeal and smoothies are nutritionally sound breakfast options when made with nutrient-rich ingredients, Twigge notes. “However, in the breakfast battle of oatmeal or a smoothie, oatmeal is the breakfast that I would recommend for sustained energy until lunch time,” she explains.

Twigge’s reasoning? Oatmeal is a solid, while a smoothie is a liquid. “This difference can make a difference in the rate of digestion,” she explains. Smoothies digest a bit quicker because there’s less chewing involved. Additionally, it’s usually quicker to drink a smoothie than it is to eat a bowl of oatmeal. “Oatmeal digests more slowly and will help you feel fuller for longer,” Twigge adds.

Even still, the best choice for you may be a smoothie, because nutrition is often very personal. “Smoothies are a great option for people who need a meal that’s easy to digest,” Twigge explains.

No matter which you choose—oatmeal vs smoothie—just be sure to include plenty of protein, fiber, and healthy fats. This is the recipe for prolonged satiety and lasting energy.

Read the original article on Real Simple