The humble bowl of porridge remains in the nutritional good books. Photo / 123rf
The benefits of eating a humble bowl of porridge – plus the healthiest types and toppings, and the ones to avoid.
When it comes to traditional British breakfasts, you can’t beat a comforting bowl of steaming porridge oats. But unlike the much maligned fry-up or artery-clogging black pudding, porridge manages to pass muster with both finger-wagging dietitians and chefs alike.
Nigella likes hers cooked with butter – “so much for oats being good for cholesterol” – and liberally sprinkled with sugar. Though if you really want to polish up that health halo, a dusting of cinnamon and dollop of nut butter is just as tasty.
While sugar-laden modern breakfast cereals have long been banished to the naughty step, the humble bowl of porridge remains in the nutritional good books, by dint of its simplicity. Being made with just oats and water or milk, or, if you really want to go to town, a dollop of cream, it has been a dietary staple for millennia. The first traces are thought to date back to a cave in Italy 33,000 years ago but it remains one of the most commonly eaten breakfasts in the country.
So is it something we should be eating more of to improve our health?
We all know that porridge refers to oats that are cooked in water or milk until they turn into a thick, soft mixture, and that traditionally, salt is added. But it’s the variety of oats, and the way they are processed, that gives us the variety – and some are healthier than others.
Porridge oats (also known as rolled oats or old-fashioned oats) have been steamed and rolled into flakes, which breaks down the outer husk and means they cook quickly, in five to 10 minutes on the hob. Jumbo oats are a type of porridge oat that are slightly thicker, while quick oats are thinner and can be cooked into porridge in less than five minutes.
Steel-cut oats (also known as Irish oatmeal) have been chopped into tiny sesame seed-sized pieces. They have a nuttier taste, chewier texture and need around 20 minutes on the hob.
Instant oats – the individually packaged kind that may only require adding boiled water, or a short blast in the microwave – are rolled oats which have been finely chopped for faster cooking.
1. Oats can lower cholesterol
Regardless of which type of porridge you eat, the oats will contain beta-glucans. This is a type of fibre that has been shown to lower “bad” LDL cholesterols if you eat more than 3g per day, explains Anna Daniels, a registered dietitian for the British Dietetic Association.
“This makes porridge a great choice for anyone who has high cholesterol or is at risk of cardiovascular disease,” she says.
A 40g porridge serving contains 2g of fibre but you can top up your intake by adding pearl barley to soups and stews or having a few oat cakes.
Porridge is also low in fat (3.8g of fat and 0.7g of saturated fat per bowl), which makes it even better for heart health, Daniels adds.
2. It may reduce the risk of type 2 diabetes
Porridge is high in carbohydrates, which the body breaks down into sugars that enter our bloodstream. Rapid spikes in blood sugar leads to hunger and tiredness in the short term and can lead to type 2 diabetes in the long term.
However, because porridge is high in fibre (containing 4g of the 30g we’re supposed to eat per day), the resulting rise in blood sugar is slow and steady. “This makes it beneficial for people with diabetes or those who are at risk,” explains Daniels.
3. Porridge boosts gut health – and helps with weight management
“The fibre in porridge can act as a prebiotic [encouraging the growth of beneficial bacteria in the gut], which means it can promote healthy gut bacteria,” Daniels says.
The fibre in porridge also aids digestion and bowel function and helps you feel fuller for longer after eating it – meaning it can be helpful for weight management, she notes.
4. It’s a nutritional powerhouse
Porridge is full of B vitamins (boosts brain and heart health), magnesium (supports bones), zinc (bolsters the immune system) and iron (keeps energy levels up), Daniels says.
If made with cow’s milk, porridge will also provide calcium (needed for healthy muscles and bones) but plant-based milks may introduce added sugars to the meal, she warns.
“Oats also contain varying antioxidants, making them helpful for disease protection,” she adds. Antioxidants neutralise harmful compounds called free radicals that damage our cells and contribute to illness and ageing.
As a general rule, look for oats that are unprocessed and watch your portion size and choice of toppings. Here are three ways porridge slips on to the naughty list.
1. Too much sugar or additives
“Certain cereal brands may market porridge and oats as being healthy, however, they can be mixed with high levels of sugar and other additives,” Daniels says. For example, Quaker Oat So Simple peanut butter porridge sachets has 17g of sugar per serving and contains the emulsifier soy lecithin, which has been linked with excessive gut inflammation.
2. It can be easy to overeat
The recommended portion size for porridge is around 40g, which, don’t look now, is only around three tablespoons. Many of us tuck into much more than this on a daily basis. Some “big bowl” options are 10g larger and can contain an extra 85 calories and 6g of sugar.
“If eaten in excessive portions, oats could still have an impact on raising blood sugar levels more readily because the glycemic load becomes higher,” Daniels says. A lesser evil, perhaps.
3. It may not be suitable for the gluten-intolerant
While oats don’t naturally contain gluten, they may be contaminated if they are grown with other crops that contain gluten, such as barley and wheat.
“Oats are often produced in the same factory setting as gluten-containing cereals, so there is a chance of cross-contamination, which people with celiac disease need to consider,” says Emma Bardwell, a nutritionist. There are gluten-free oats available, which have been grown and stored in wheat-free fields and mills.
“As long as it is consumed within a healthy balanced diet, you can eat porridge daily,” Daniels says. Portion size should typically be about 35 to 50g of oats, she adds.
As well as traditional porridge, Bardwell suggests soaking oats in water or milk to make overnight oats (which then don’t require cooking in the morning), baking them into flapjacks, blending them into smoothies or mixing into pancake batter. “The options really are endless,” she says. “Even if you rely on eating them solely as porridge, you can change toppings daily to keep things interesting.”
Steel cut or jumbo oats
“The less processed the oats the better, as they will have higher levels of fibre and antioxidants which are concentrated in the outer kernel,” Daniels explains. “Steel-cut oats or jumbo oats are the least processed and have the highest fibre content,” she says.
Per 40g serving, both steel-cut oats (such as Flahavan’s) and jumbo oats (such as Duchy jumbo oats at Waitrose), contain 147 calories, 3.4g of fat, 3.6g of fibre and 4.8g of protein.
Making it with 300ml semi-skimmed cow’s milk instead of water adds 150 calories, 5.4g of fat,14.4g of sugar and 10.8g of protein. The high fibre and protein content means these oats will leave you fullest, Bardwell says.
Porridge topped with fruit, seeds and spices
To make your porridge healthier, add fresh or frozen fruit such as berries, banana, kiwifruit or peaches, Daniels suggests. They will offer a further hit of vitamins and antioxidants.
Mixing in healthy fats and protein – such as chia seeds and Greek yogurt – then topping with mixed seeds and peanut butter, will make porridge even more filling, Bardwell suggests. Spices such as cinnamon and turmeric will offer further health benefits.
Instant and microwave porridge
“I get that instant microwavable oats are quick if you’re in a hurry, but they often come with added sugars,” Bardwell explains. For example, M&S instant maple syrup porridge contains 15.3g of sugar. It also has 253 calories, 1.68g of fat, 4.76g fibre and 6.37g protein.
“Because they’re more processed, they can be thinner, smaller and quicker to digest,” she says. “Many people find that when eaten this way, they feel hungry an hour or so later.”
Porridge with sugary toppings
Drowning porridge in syrup, honey or sugar can make the meal much less healthy by increasing the sugar and calorie content.
Even those perceived as healthy – such as maple and agave syrup – still count as free sugars and are something we should be cutting back on, Daniels says.
Per tablespoon, golden syrup contains 47 calories and 12g of sugar, while maple syrup has 39 calories and 9.2g of sugar and honey has 50 calories and 12.4g of sugar. Skip to the section below for healthy porridge topping suggestions and the ones to avoid.
“Categorically, yes,” says Bardwell. “Just be mindful to make your porridge balanced by adding in good sources of protein and healthy fats when you can.” As well as being healthy, porridge is also cheap, filling and accessible, she notes.
“Porridge is very healthy and nutrient-dense,” says Daniels. “It needn’t be plain or boring and can be made to taste delicious – providing a filling breakfast that will set you up well for the day. It can and should become a very healthy inclusion to your diet.”
Maple syrup (per 15g)
Calories: 41kcal
Fat: 0g
Saturated fat: 0g
Sugar: 9.2g
Salt: 0g
Maple syrup is made from the sap of maple trees. While it is around 60% sugar, a tablespoon contains around a third of our daily manganese requirement (needed for healthy bones and tissues).
It also contains low levels of zinc, iron, calcium and potassium. The presence of these minerals is why it’s seen as a healthier alternative to sugar – though there are much healthier ways of getting these minerals in our diet.
Honey (per 15g)
Calories: 49kcal
Fat: 0.5g
Saturated fat: 0g
Sugar: 12.1g
Salt: 0g
Honey is higher in sugar than jam (12.1g per 15g serving). But it may offer some extra health benefits, as it is a rich source of compounds called flavonoids, which are thought to have antibacterial, anti-inflammatory and antiallergenic properties.
However, with honey, and other sweet spreads, be mindful about how much you’re having, because of their sugar content.
Golden syrup (per 15g)
Calories: 48kcal
Fat: 0g
Saturated fat: 0g
Sugar: 11.9g
Salt: 0.1g
Golden syrup is essentially white sugar in liquid form. While honey and maple syrup deliver some health benefits alongside a kick of sweetness, golden syrup doesn’t enhance our diet. However, in moderate portion sizes, it can be enjoyed alongside a healthy diet.
Agave (per 15g)
Calories: 48kcal
Fat: 0g
Saturated fat: 0g
Sugar: 9.9g
Salt: 0g
Agave is a form of sugar that is made from the sap of the agave plant. It contains less glucose (a type of sugar) than white sugar, which means it will cause a smaller spike in blood sugar levels. However, it contains a lot more fructose (another type of sugar) than white sugar, which can put our liver under pressure.
Jam (per 20g)
Calories: 48kcal
Fat: 0g
Saturated fat: 0g
Sugar: 11.8g
Salt: 0g
Jam is high in sugar, containing around 12g per 20g serving. However, choosing a low-sugar jam isn’t necessarily a good alternative, as these replace sugar with sweeteners, which can have a laxative effect if eaten in large quantities.
As jam contains no protein, it won’t help keep you full. But selecting higher-quality jam (made from 100% fruit with no added sugar) can offer extra nutrients.
Sugar (per teaspoon)
Calories: 16kcal
Fat: 0g
Saturated fat: 0g
Sugar: 4g
Salt: 0g
While it makes food taste delicious, sugar doesn’t benefit our health and is one of the main contributors to weight gain and tooth decay. One teaspoon contains 16 calories and 4g of sugar, while offering no extra benefits such as fibre or protein.
Frozen berries (per 140g)
Calories: 52kcal
Fat: 0g
Saturated fat: 0g
Sugar: 7.8g
Salt: 0g
While it’s often assumed that fresh is best, on the whole, frozen berries are just as nutritious, as they’re frozen within a few hours of picking, which helps lock in nutrients. Studies also suggest that freezing foods lowers their sugar levels.
Berries are rich in minerals and vitamins, such as potassium, magnesium, vitamin C and fibre, as well as flavonoids, which are compounds that boost brain and heart health.
Chia seeds (per 15g)
Calories: 64kcal
Fat: 4.2g
Saturated fat: 0.5g
Sugar: 0g
Salt: 0g
These tiny black or white seeds are full of omega-3 fatty acids – great for heart and brain health – and can be stirred into porridge as it cooks, or sprinkled on top.
Chia seeds are also rich in calcium and magnesium, which support our bones and contain nearly 5g of fibre per 15g (a sizable contribution towards the 30g we need per day). However, don’t eat too many in one sitting, as their high fibre content may cause abdominal discomfort.
Mixed seeds (per 25g)
Calories: 175kcal
Fat: 15.7g
Saturated fat: 1.8g
Sugar: 0g
Salt: 0g
Packets of mixed seeds typically contain sunflower, pumpkin and sesame seeds. As with nuts, they are high in calories (175 per 25g serving), however, they are a nutritional powerhouse, offering a strong hit of protein (6.1g) and fibre (2.1g) and healthy fats.
Peanut butter (per tablespoon)
Calories: 97kcal
Fat: 7.5g
Saturated fat: 1g
Sugar: 0.8g
Salt: 0g
Peanut butter is a great porridge topper as it combines a decent hit of protein and fibre. Make sure you select one that is made from 100% peanuts, to avoid added sugar.
Whether you choose smooth or crunchy doesn’t matter – the nutritional content and ingredients are exactly the same.
Greek yogurt (per 150g)
Calories: 140kcal
Fat: 7.5g
Saturated fat: 5.4g
Sugar: 4.5g
Salt: 0.15g
Topping porridge with Greek yogurt offers an extra dose of protein (13.5g per 150 serving), which can help with feeling full for longer. It is also rich in calcium (important for our bones, muscles and nerves) and is a fermented food, meaning it boosts gut health.
However, remember to pick options that list only milk and live cultures on their ingredient list and have no added sugar. Options that are flavoured or have added cream are high in sugar and saturated fat.
Cinnamon (per 5g)
Calories: 12kcal
Fat: 0g
Saturated fat: 0g
Sugar: 0g
Salt: 0g
Spices are a healthy way to add flavour to porridge, while also boosting its nutritional value. Studies suggest cinnamon is anti-inflammatory and anti-viral and may also enhance brain health and heart health by reducing blood pressure and cholesterol. A sprinkle will also offer nearly 3g of fibre.
Turmeric (per 5g)
Calories: 15kcal
Fat: 0.2g
Saturated fat: 0.1g
Sugar: 0.2g
Salt: 0g
While you may only associate turmeric with curries, it can also be mixed into or sprinkled on top of porridge to boost the health benefits of the meal. This is because of curcumin, one of the components found in turmeric, which has been linked to reduced inflammation, improved memory and even anti-cancer properties.
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