Porridge is traditionally a porridge oats dish that is simply made by cooking oats with water or milk. Different spices, fruits and sweeteners, such as honey, can then be added according to taste. Porridge can be made using different grains including buckwheat, quinoa, brown rice, spelt or amaranth. Porridge made with oats is sometimes called oatmeal.
Don’t forget the nutritional profile of your porridge will vary depending on what you add as toppings or flavourings. Oats contain a type of soluble fibre called beta-glucan, which studies suggest can help lower your cholesterol level if you have 3g or more of it each day. A 40g serving of oats supplies 2g beta-glucan. The fibre, beta glucan, is also beneficial in helping us manage our blood sugar levels with studies suggesting it helps to lower levels of blood glucose after a meal and improves our sensitivity to the blood sugar managing hormone, insulin.
Prebiotic fibres are important for promoting a beneficial gut environment, maintaining proper gut function and for minimising inflammation. Whole oats are a good source of protective compounds called polyphenols, these have protective antioxidant properties. One variety of which, avenanthramides, may help lower blood pressure by promoting the production of nitric oxide which relaxes blood vessels and improves blood flow. 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. Oats are safe for most people, although if you are not used to fibre in your diet you should introduce them gradually to avoid bloating and discomfort. Oats contain a protein called avenin, which although similar in structure to gluten appears to be well tolerated by most, although not all people. If you have a condition which extends the length of time it takes to digest your food and you are not accustom to eating oats you should exercise caution because oats may not be an appropriate dietary inclusion for you.
