Is porridge good for you?

Alex Yee’s a disciple. So is Eliud Kipchoge. What are we talking about? Porridge, of course, the breakfast of champions.

Porridge, or oatmeal, is a go-to breakfast of elite and recreational athletes alike, its oaty goodness seemingly delivering a gradual and sustained release of energy while being gentle on your stomach. But is porridge really all it’s cracked up to be? Let’s find out…

What is porridge?

Well, that’s the genius of porridge in that in its simplest form it’s a combination of oats and water or milk that are gently cooked together.

There’s little that can go wrong there, and so it’s proved by the nutritional profile that, though these figures might vary according to the brand you use and how the oats have been processed, results in the following for a basic 40g serving of porridge with water: 148 calories from 22.4g carbohydrates (of which 0.4g sugars), 4.3g of fibre, 4.8g protein and 3.4g of fat.
 
That clean delivery of carbohydrates is perfect for the endurance athlete, fuelling working muscles during your upcoming morning workout. You’ll also feel fuller for longer as a pretty healthy amount of fibre and protein slows the speed of digestion, so it’s not only great to fuel efforts but also if you’re seeking to reduce food cravings throughout the morning.

Does porridge improve gut health?

Porridge is also shown to improve your gut health. Again, that’s down to its fibrous content. The bacteria in our gut are living organisms, meaning they need substances to survive, their preferred choice being fibre. When bacteria digest fibre, they produce short-chain fatty acids that feed the gut bacteria and, ultimately, prevent inflammation and boost immunity.
 
In fact, it could be argued that porridge is a superfood as porridge, and other wholegrains, were featured in a long-term study that showed they reduced the chances of cardiovascular disease and type-II diabetes.

Regular consumption of porridge has also been shown to minimise belly fat, lower blood pressure and manage cholesterol levels.

Which oats are best?

Well, there are many varieties of porridge oats, including rolled, quick and instant. Whole oats are the most complete form and take longer to cook. You’ll find that these are available as ‘jumbo’ oats, which are slightly thicker.

Rolled oats are wholegrains that have been lightly roasted, steamed and rolled flat. This breaks down the outer husk so they’re quicker to cook.

Instant oats are rolled so they’re thinner, cook faster and make a smoother porridge.
 
All of these varieties are wholegrains, but the degree of processing influences the speed they cook. Regardless of the type, shape or size, all porridge oats contain a soluble fibre called beta-glucan, which is responsible for many of the health benefits cited. A 40g serving of porridge oats contains 2g of beta-glucan and ideally you consume 3g a day.

Are instant porridge oats good for you?

On the face of it, instant porridge is a wholesome delight. You awake on a cold autumn morn for an early ride. To warm your body, soul and mind, and to pack your glycogen stores for the effort ahead, you boil the kettle, pour it on your instant porridge, stir, wait a few minutes and tuck in. Energy, warmth and taste in an instant.
 
However, while the oats side of those instant porridge pots are fundamentally fine, it’s whatever else they’re packed with in search of more taste that can turn the health into the unhealthy, especially the added sugar and salt.
 
As an example, one sachet of golden syrup flavour Quaker Oat So Simple porridge contains 15g (over four teaspoons!) of sugar. British adults are advised to eat no more than 30g of sugar a day, so you’d be eating more than half the recommended daily amount before heading outside.

There are others that don’t shed themselves in sugary good light including Kellogg’s Coco Pops porridge (20g sugar per 100g) and Ready Brek chocolate porridge (17g sugar per 100g).
 
All in all, instant porridge is fine if you stay away from flavoured or sweetened versions. There’s also nothing wrong with microwaving porridge, especially if you’re in a rush in the morning.

What should you eat with porridge?

Another porridge no-no again revolves around what you add to the wholesome porridge. Blueberries, strawberries, seeds and crushed nuts are all great add-ons for not only taste but also extra nutritional value, like antioxidants and good fats. However, loading your porridge with 12 tablespoons of white sugar will rather rapidly undo your good work.
 
Finally, the ultimate add-on decision is what to cook it with. Water’s the calorie-free option albeit many prefer the taste of porridge with milk. That’s fine but if you’re watching calories, choose the low-fat option.

• Vegan nut butter porridge recipe

• P-Beetroot porridge recipe

• Pear and pecan porridge recipe