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.
One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado.
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.
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.
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.
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.
A bowl of oatmeal with a side of eggs makes for a wonderful healthy breakfast. It's got the perfect balance of macronutrients, it's energizing and super filling.
And now it seems that porridge is a better breakfast option than cereal. New research suggests that calorie-for-calorie, a serving of porridge is more filling than a bowl of oat-based cereal.
If you're looking for a way to give your health a little boost, consider adding porridge into your morning routine. Not only is porridge a convenient, and quick breakfast option but as you can see you will be armoring your body with tons of health benefits.
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.
Full-fat milk makes a delicious, but queasily rich breakfast, but, even allowing for the time-honoured creamy moat of milk at the end, porridge made with water only has a Puritan thinness of flavour. After a bit of juggling, I settle for a 1:2 ratio of milk to water.
'Instead of having one cup (90g) cooked, they'll double it and start off with one cup dry. ' For rolled oats stick to 45g, which is one serving size, according to labels. That comes out to 150 calories, leaving about another 150 for your toppings for a filling breakfast that doesn't turn into a calorie bomb.
30g uncooked oats or barley will make a fairly small bowl of porridge whilst 70-80g will provide a particularly large serving for one person. Traditional porridge recipes tend to use oatmeal with approximately 200ml of water per 50g oats, and a pinch of salt.
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.
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
As you can see below, they both have similar amounts of protein, carbohydrate and dietary fibre. The only major difference is oats have more fat and slightly more calories. Additional point: - Be cautious of flavoured oats, they have slightly less protein and can have up 24 x the amount of sugar.
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.
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.
Eating only one food probably won't do any harm in the short term. However, there is no known food that supplies all the needs of human adults on a long-term basis.