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.)
Along with these positive benefits, research shows this popular breakfast can even support weight-loss and weight-management efforts. According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight.
Oats are a natural superfood because they are 100% whole grain with minimal processing, and contain vitamins, minerals and fibre. Oats are unique in that they are one of the richest sources of beta-glucan, a soluble fibre that can help lower cholesterol reabsorption^.
If you Need a Mineral Boost, Porridge is a Great Option
Whole grains in general are an excellent source of vitamins and minerals, but porridge is especially great and is rich in zinc, copper, manganese, and iron. A whole grain breakfast option like porridge is also thought to help combat free-radicals!
But if you want to get technical, Oat Groats remain the healthiest because they're the purest form of the whole oat you can eat. They're the least processed and contain the most nutrition.
BHF dietitian Victoria Taylor says:
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.
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.
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.
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
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.
Not only is oatmeal (porridge) a delicious breakfast food, it's also very filling ( 13 ). Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness ( 19 ).
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.
"Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep."
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.
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.
Porridge made from rolled oats, steel cut oats etc. is much better for you. Oats are a whole grain and have many proven health benefits. Be careful to avoid 'instant oats', and products with added ingredients such as sugars etc.
Oatmeal's effects on your weight largely depend on how it's prepared. While oatmeal with a lot of high calorie add-ons like peanut butter or chocolate chips may promote weight gain, oatmeal made with water, fruit, and minimal sugar is an excellent meal for those trying to lose weight.
Herbs and spices like ginger, chamomile, mint, and licorice have natural stomach-soothing properties, while fruits like papaya and green bananas can improve digestion.
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.
Porridge is known to be full to the brim with minerals such as zinc, iron, magnesium and B vitamins. Numerous studies have shown that the popular whole-grain food helps promote weight loss, lower blood sugar levels and cholesterol, and can reduce the risk of heart disease.