Regardless of the type, shape or size, all porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 2g of beta-glucan.)
One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado.
Studies have also championed porridge in maintaining general good health – it can lower blood pressure, control blood glucose levels, and lower LDL cholesterol levels.
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
Milk is rich in fats, calcium, and Vitamin D that complements the nutrients in oats. Thus oats cooked in milk have benefits over oats cooked in water. Milk has fats, calcium, and Vitamin D that is normally absent in processed oats.
Yogurt is known for its high protein, calcium and probiotic contents, so it's likely better than oatmeal at encouraging weight loss through a high-protein diet, staving off osteoporosis, improving bone density and treating or preventing digestive issues.
Eggs = More Protein
According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.
Superfood oats – the secret ingredient in porridge
Oats also contain important nutrients such as the vitamins B1 and B6, as well as zinc, iron and magnesium. Oats are therefore a real superfood when it comes to nutrients.
Porridge also has the advantage of containing soluble fibre, which supports good gut and heart health. Now, if we compare this to two slices of wholegrain toast, we're also looking at around 30g of carbohydrates. This is elevated if you choose a bagel, which provides around 50g.
Because of the complex carbohydrates contained in porridge, the body needs a longer time to digest them completely. The stomach is busy and initially does not require a renewed intake of food. Thus, the long lasting feeling of satiety of porridge is the most important component that can support you in losing weight.
Whichever porridge you choose, make it with low-fat milk or water to keep the calories down and minimise saturated fat, especially if you are trying to lower your cholesterol levels. Don't add salt, as an excess intake can raise your blood pressure over time, and avoid adding sugar, syrup or honey.
Made from ground oats, having this simple and nutritious meal in the morning can keep you fuller for a longer time and also support your weight loss. It increases your satiety and boosts your metabolism that is a must when the mission is to shed kilos.
Oats contain a unique type of fibre that nourishes and restores healthy gut bacteria. This makes oats a great food to eat every day and they are especially suited to breakfast – porridges, muesli or a smoothie with oats.
No More Worrying about Calories
A cup of oats delivered 4 grams of protein and 4 grams of fiber to help lower body weight, improve cholesterol levels and reduce the risk of type 2 diabetes. It also provided health-building minerals such as phosphorus and magnesium.
Steel-Cut Oats May Have a Lower Glycemic Index
Steel cuts oats are slightly higher in fiber than rolled and quick oats. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control.
Shahryari also mentions that adding in protein with your overnight oats can help with slower filling digestion, which can help you effectively attain a flat belly.
Porridge is made from oats, which are around 66% carbohydrate by weight. A 40g serving of Scottish Porridge Oats typically contains around 24g net carbohydrates, 23.8g of which is starch. Whether you choose to enjoy a bowl of porridge or not comes down to your own unique dietary needs, preferences and goals.
Though they're high in cholesterol, they also have many health-promoting qualities. For healthy adults, eating 1–2 eggs a day appears safe, as long as they're consumed as part of an overall nutritious diet.
There are no negative physical health effects associated with consuming oatmeal for long periods of time. In fact, eating nothing but oatmeal for a period of time is probably one of the better things you can do for your body.
Porridge makes an excellent start to the day because oats are a source of complex carbohydrate, this means they provide slow-releasing energy to get you through the morning.