Porridge and its superpowers, it may not always be the healthiest breakfast, received from Saga, 2025 10 21
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Colin Howard
Oct 21, 2025, 9:55:27 AMOct 21
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Greetings,
When at home, I have porridge with a tea spoon full of cinamon most mornings
for breakfast, usually with blue buries, I find it filling and most
enjoyable. Sometimes I have weetabix again with blue buries just for a
change, or maybe simply nutty (Dorset) muesli with natural yoghurt and fruit
juice.
Porridge has a noble reputation as the nation's heartiest breakfast, but are
the budget brands, instant sachets and pots just as healthy?
By Emma Lazenby | Published - 13 Oct 2025
Affordable, filling and versatile; a bowl of porridge ticks so many
breakfast boxes. Especially as our cravings for comfort food kick in with
the colder months.
From lowering cholesterol and controlling blood sugar, to boosting overall
digestive and heart health, porridge packs a healthy punch.
Indeed, our experts rank it No 1 in our breakfast league table, beating bran
flakes, muesli and all other "healthy" cereals.
And did you know that our humble porridge oats also deliver on skin health,
bone density, weight control and cognitive function?
Pick the "right" porridge
But what about those packets of instant porridge, with their tempting - and
healthy sounding - fruit flavour combinations, like "apple and blueberry"
and "raspberry and cranberry"?
Beware, says nutritionist and author Clementine Pellew-Harvey: "Many of them
are loaded with added sugar - sometimes 10-15g per serving - which is nearly
four teaspoons!
"This completely undermines the blood-sugar benefits of oats. You're
essentially eating dessert for breakfast."
So what should we be looking out for on the packaging, if we want to opt for
the healthiest porridge?
"The only listed ingredient should be oats," explains Pellew-Harvey: "If
there's a long list of additives, flavourings and sugars, put it back. Plain
oats contain about 1g of natural sugar per 100g.
"Anything significantly higher means sugar has been added. Aim for less than
5g of sugar per 40g serving."
To avoid overly processed porridge, fibre and protein content are good
indicators of "whole oats". There should be at least 3-4g of fibre per
serving and 4-6g of protein listed in the nutrition table.
Another porridge pitfall to swerve is the range of instant porridge pots on
the supermarket and convenience store shelves. They can be a tempting
option, with their convenience and irresistible flavours, such as "hazelnut
and chocolate" or "sweet cinnamon".
But they're essentially "sugar bombs", warns Pellew-Harvey. Even if they're
branded with supposed health benefits, like "high protein" or "organic",
they're still sugar-laden.
Know your oats
Budget-conscious porridge fans rejoice! Those very affordable
supermarket-own brands are just as good as the premium varieties.
"Plain oats are plain oats," says Pellew-Harvey. "As long as they have just
one ingredient on the label, they're all the same."
"Jumbo", "rolled" and "steel-oats" are the most natural porridge varieties
with the biggest health benefits for our breakfast bowls. "Quick oats" are
processed although they still offer more nutrition than the instant sachets
and pots.
Women's health nutritionist Stephanie Smith says the bigger the oats, the
better: "I'd always opt for jumbo oats where possible. They're the least
processed of all and therefore have slower blood sugar response.
"They're also a great source of fibre. Slightly slower to digest, they
deliver more sustained energy and keep you fuller for longer."
Oats have many health benefits, including helping to maintain healthy
cholesterol levels
Six health benefits of porridge
1. Heart-healthy
How do oats help to improve our cardiovascular wellbeing? Well, that's all
down to a wondrous soluble fibre in porridge called beta-glucan, which
reduces the absorption of cholesterol in the digestive tract.
One study even found that a daily 40g serving of oats can reduce cholesterol
by 5-10%, while a global review revealed that porridge-based beta-glucan can
significantly reduce our heart-disease risk.
2. Blood sugar benefits
Porridge has a low glycemic index that helps maintain stable blood sugar
levels, unlike sweetened breakfast cereals or white toast.
"The fibre in porridge slows down the absorption of glucose, which is
particularly beneficial for preventing or managing type 2 diabetes," says
Pellew-Harvey.
"It also prevents those mid-morning energy crashes that can be more
pronounced as we get older."
3. Porridge for weight-loss
Oats are a nutrient-dense, low-calorie food, making porridge a brilliant
breakfast choice for those of us trying to maintain or lose weight. But that
filling, satisfying feeling after a bowl of porridge can also really help us
to resist reaching for the biscuit tin at 11am.
"The combination of fibre, complex carbs and a decent amount of protein
(about 5g per serving) means porridge genuinely fills you up," says
Pellew-Harvey.
"Research shows people who eat porridge for breakfast consume fewer calories
throughout the day compared to those eating other breakfast cereals."
Just be mindful of your toppings and try to step away from that big spoonful
of sugar or honey.
Check out our power-packed toppings below for ideas.
4. Strengthens bones
Oats contain manganese, magnesium and phosphorus, which are all important
for maintaining bone density, particularly in post-menopausal women with
lower oestrogen levels and a higher risk of osteoporosis.
Preparing your porridge with fortified plant or dairy milk will provide a
calcium boost, as well as the vitamin D that helps us to absorb it.
5. Skin-boosting
Porridge is packed with antioxidants, including manganese, vitamin E and
avenanthramides that can protect the skin from accelerated ageing and cell
damage caused by free radicals. The B vitamins in porridge also provide an
anti-inflammatory function in conditions such as rosacea and eczema.
"Not only can oats offer protection from oxidative stress, they also contain
silica, which supports collagen production which is important when our skin
loses elasticity with age," says Pellew-Harvey.
6. Breakfast brain-power
The avenanthramides in oats are also brilliant for our brains and can give
our all-round cognitive function an often-needed morning boost.
"Avenanthramides are unique antioxidants that improve blood flow to the
brain," explains Pellew-Harvey. "Combined with the steady energy supply,
this supports mental clarity and focus throughout the morning - no brain
fog!"
Smith says there are further benefits for women's cognitive wellbeing
specifically: "Keeping our energy levels stable can prevent energy dips and
mood swings and may even help with headaches and general brain health."
Oats can help strengthen bones and is packed with skin-boosting antioxidants
Turbo-charge your porridge prep
Pellew-Harvey has some inspiration for preparing the healthiest, tastiest
breakfast bowl.
"This is where porridge becomes truly exciting!" she says. "You can
transform a simple bowl into a nutritional powerhouse."
Overnight oats
Soak oats in milk (dairy or plant-based) overnight in the fridge. This makes
them easier to digest and creates a creamy, pudding-like texture.
The soaking process also helps break down phytic acid, which can inhibit
mineral absorption. Perfect for busy mornings!
Cook with milk instead of water
This adds protein, calcium and makes it creamier and more satisfying.
Use dairy milk, or fortified soy, oat, or almond milk.
Add a pinch of salt
This enhances the natural sweetness of the oats without adding sugar.
Stir in some seeds
Add some chia or flax seeds while cooking: These add omega-3 fatty acids,
extra fibre and create an even creamier texture.
Add power-packed toppings
Protein: Greek yogurt, a spoonful of nut butter (almond, peanut, cashew), a
handful of nuts (walnuts, almonds, pecans), or a scoop of protein powder or
egg whites stirred in while cooking.
Healthy fats: Nuts, seeds (pumpkin, sunflower, chia, flax), nut butter, or a
few squares of dark chocolate (70%+ cocoa).
Antioxidants: Berries (blueberries, raspberries, strawberries), pomegranate
seeds, grated dark chocolate, or a sprinkle of cacao nibs.
Extra fibre: Chia seeds, ground flaxseed, sliced banana, grated apple, or
dried fruit (dates, figs, apricots - but watch portions as they're high in
natural sugar).
Flavour without sugar: Cinnamon (also helps regulate blood sugar), vanilla
extract, nutmeg, ginger, cardamom, or a small drizzle of honey or maple
syrup.
Gut health: A dollop of kefir or probiotic yogurt, which adds beneficial
bacteria.
Recipe ideas
Our nutrition experts share their favourite recipes for superpowered
porridge bowls, packed with flavour and nutrition.
Pellew-Harvey's top picks
"Apple pie" porridge: Grated apple cooked into the oats, cinnamon,
chopped walnuts and a tiny drizzle of honey.
"Berry boost": Mixed berries (fresh or frozen), ground flaxseed, almond
butter and a dollop of Greek yogurt.
"Tropical": Sliced banana, coconut flakes, chia seeds and a few chopped
Brazil nuts.
"Chocolate orange": Cacao powder stirred in while cooking, orange zest,
chopped almonds and a few dark chocolate chips.
"Protein powerhouse": Cooked with milk, topped with Greek yogurt,
pumpkin seeds, walnuts and blueberries.
Stephanie Smith's protein-boosting porridge bowls
"Egg porridge": Simply stir a whisked egg through your cooked porridge
and add cinnamon and vanilla essence for a "cake batter" flavour.
"Protein power": Add Greek yogurt, nut butter, seeds and nuts (of your
choice) and sweeten with banana, chopped apple and pear.
"Savoury porridge": Stir in a spoonful of tahini (sesame seed paste) for
a savoury kick.
Emma Lazenby
Written by: Emma Lazenby
Emma Lazenby is entering her third decade in journalism, after starting her
reporting career on the Yorkshire Evening Post as a teenager.
She's loved every minute, with contributions to the Sun, Daily Telegraph and
women's magazines, between stints as a Lifestyle Editor for the Press
Association and TV Producer for GMTV and Steph's Packed Lunch.
Emma has covered mental and physical health, charity campaigns, fashion and
beauty, travel, food and parenting with celebrity and inspirational
real-life interviews featuring heavily.
Colin Howard, Southern England.
When at home, I have porridge with a tea spoon full of cinamon most mornings
for breakfast, usually with blue buries, I find it filling and most
enjoyable. Sometimes I have weetabix again with blue buries just for a
change, or maybe simply nutty (Dorset) muesli with natural yoghurt and fruit
juice.
Porridge has a noble reputation as the nation's heartiest breakfast, but are
the budget brands, instant sachets and pots just as healthy?
By Emma Lazenby | Published - 13 Oct 2025
Affordable, filling and versatile; a bowl of porridge ticks so many
breakfast boxes. Especially as our cravings for comfort food kick in with
the colder months.
From lowering cholesterol and controlling blood sugar, to boosting overall
digestive and heart health, porridge packs a healthy punch.
Indeed, our experts rank it No 1 in our breakfast league table, beating bran
flakes, muesli and all other "healthy" cereals.
And did you know that our humble porridge oats also deliver on skin health,
bone density, weight control and cognitive function?
Pick the "right" porridge
But what about those packets of instant porridge, with their tempting - and
healthy sounding - fruit flavour combinations, like "apple and blueberry"
and "raspberry and cranberry"?
Beware, says nutritionist and author Clementine Pellew-Harvey: "Many of them
are loaded with added sugar - sometimes 10-15g per serving - which is nearly
four teaspoons!
"This completely undermines the blood-sugar benefits of oats. You're
essentially eating dessert for breakfast."
So what should we be looking out for on the packaging, if we want to opt for
the healthiest porridge?
"The only listed ingredient should be oats," explains Pellew-Harvey: "If
there's a long list of additives, flavourings and sugars, put it back. Plain
oats contain about 1g of natural sugar per 100g.
"Anything significantly higher means sugar has been added. Aim for less than
5g of sugar per 40g serving."
To avoid overly processed porridge, fibre and protein content are good
indicators of "whole oats". There should be at least 3-4g of fibre per
serving and 4-6g of protein listed in the nutrition table.
Another porridge pitfall to swerve is the range of instant porridge pots on
the supermarket and convenience store shelves. They can be a tempting
option, with their convenience and irresistible flavours, such as "hazelnut
and chocolate" or "sweet cinnamon".
But they're essentially "sugar bombs", warns Pellew-Harvey. Even if they're
branded with supposed health benefits, like "high protein" or "organic",
they're still sugar-laden.
Know your oats
Budget-conscious porridge fans rejoice! Those very affordable
supermarket-own brands are just as good as the premium varieties.
"Plain oats are plain oats," says Pellew-Harvey. "As long as they have just
one ingredient on the label, they're all the same."
"Jumbo", "rolled" and "steel-oats" are the most natural porridge varieties
with the biggest health benefits for our breakfast bowls. "Quick oats" are
processed although they still offer more nutrition than the instant sachets
and pots.
Women's health nutritionist Stephanie Smith says the bigger the oats, the
better: "I'd always opt for jumbo oats where possible. They're the least
processed of all and therefore have slower blood sugar response.
"They're also a great source of fibre. Slightly slower to digest, they
deliver more sustained energy and keep you fuller for longer."
Oats have many health benefits, including helping to maintain healthy
cholesterol levels
Six health benefits of porridge
1. Heart-healthy
How do oats help to improve our cardiovascular wellbeing? Well, that's all
down to a wondrous soluble fibre in porridge called beta-glucan, which
reduces the absorption of cholesterol in the digestive tract.
One study even found that a daily 40g serving of oats can reduce cholesterol
by 5-10%, while a global review revealed that porridge-based beta-glucan can
significantly reduce our heart-disease risk.
2. Blood sugar benefits
Porridge has a low glycemic index that helps maintain stable blood sugar
levels, unlike sweetened breakfast cereals or white toast.
"The fibre in porridge slows down the absorption of glucose, which is
particularly beneficial for preventing or managing type 2 diabetes," says
Pellew-Harvey.
"It also prevents those mid-morning energy crashes that can be more
pronounced as we get older."
3. Porridge for weight-loss
Oats are a nutrient-dense, low-calorie food, making porridge a brilliant
breakfast choice for those of us trying to maintain or lose weight. But that
filling, satisfying feeling after a bowl of porridge can also really help us
to resist reaching for the biscuit tin at 11am.
"The combination of fibre, complex carbs and a decent amount of protein
(about 5g per serving) means porridge genuinely fills you up," says
Pellew-Harvey.
"Research shows people who eat porridge for breakfast consume fewer calories
throughout the day compared to those eating other breakfast cereals."
Just be mindful of your toppings and try to step away from that big spoonful
of sugar or honey.
Check out our power-packed toppings below for ideas.
4. Strengthens bones
Oats contain manganese, magnesium and phosphorus, which are all important
for maintaining bone density, particularly in post-menopausal women with
lower oestrogen levels and a higher risk of osteoporosis.
Preparing your porridge with fortified plant or dairy milk will provide a
calcium boost, as well as the vitamin D that helps us to absorb it.
5. Skin-boosting
Porridge is packed with antioxidants, including manganese, vitamin E and
avenanthramides that can protect the skin from accelerated ageing and cell
damage caused by free radicals. The B vitamins in porridge also provide an
anti-inflammatory function in conditions such as rosacea and eczema.
"Not only can oats offer protection from oxidative stress, they also contain
silica, which supports collagen production which is important when our skin
loses elasticity with age," says Pellew-Harvey.
6. Breakfast brain-power
The avenanthramides in oats are also brilliant for our brains and can give
our all-round cognitive function an often-needed morning boost.
"Avenanthramides are unique antioxidants that improve blood flow to the
brain," explains Pellew-Harvey. "Combined with the steady energy supply,
this supports mental clarity and focus throughout the morning - no brain
fog!"
Smith says there are further benefits for women's cognitive wellbeing
specifically: "Keeping our energy levels stable can prevent energy dips and
mood swings and may even help with headaches and general brain health."
Oats can help strengthen bones and is packed with skin-boosting antioxidants
Turbo-charge your porridge prep
Pellew-Harvey has some inspiration for preparing the healthiest, tastiest
breakfast bowl.
"This is where porridge becomes truly exciting!" she says. "You can
transform a simple bowl into a nutritional powerhouse."
Overnight oats
Soak oats in milk (dairy or plant-based) overnight in the fridge. This makes
them easier to digest and creates a creamy, pudding-like texture.
The soaking process also helps break down phytic acid, which can inhibit
mineral absorption. Perfect for busy mornings!
Cook with milk instead of water
This adds protein, calcium and makes it creamier and more satisfying.
Use dairy milk, or fortified soy, oat, or almond milk.
Add a pinch of salt
This enhances the natural sweetness of the oats without adding sugar.
Stir in some seeds
Add some chia or flax seeds while cooking: These add omega-3 fatty acids,
extra fibre and create an even creamier texture.
Add power-packed toppings
Protein: Greek yogurt, a spoonful of nut butter (almond, peanut, cashew), a
handful of nuts (walnuts, almonds, pecans), or a scoop of protein powder or
egg whites stirred in while cooking.
Healthy fats: Nuts, seeds (pumpkin, sunflower, chia, flax), nut butter, or a
few squares of dark chocolate (70%+ cocoa).
Antioxidants: Berries (blueberries, raspberries, strawberries), pomegranate
seeds, grated dark chocolate, or a sprinkle of cacao nibs.
Extra fibre: Chia seeds, ground flaxseed, sliced banana, grated apple, or
dried fruit (dates, figs, apricots - but watch portions as they're high in
natural sugar).
Flavour without sugar: Cinnamon (also helps regulate blood sugar), vanilla
extract, nutmeg, ginger, cardamom, or a small drizzle of honey or maple
syrup.
Gut health: A dollop of kefir or probiotic yogurt, which adds beneficial
bacteria.
Recipe ideas
Our nutrition experts share their favourite recipes for superpowered
porridge bowls, packed with flavour and nutrition.
Pellew-Harvey's top picks
"Apple pie" porridge: Grated apple cooked into the oats, cinnamon,
chopped walnuts and a tiny drizzle of honey.
"Berry boost": Mixed berries (fresh or frozen), ground flaxseed, almond
butter and a dollop of Greek yogurt.
"Tropical": Sliced banana, coconut flakes, chia seeds and a few chopped
Brazil nuts.
"Chocolate orange": Cacao powder stirred in while cooking, orange zest,
chopped almonds and a few dark chocolate chips.
"Protein powerhouse": Cooked with milk, topped with Greek yogurt,
pumpkin seeds, walnuts and blueberries.
Stephanie Smith's protein-boosting porridge bowls
"Egg porridge": Simply stir a whisked egg through your cooked porridge
and add cinnamon and vanilla essence for a "cake batter" flavour.
"Protein power": Add Greek yogurt, nut butter, seeds and nuts (of your
choice) and sweeten with banana, chopped apple and pear.
"Savoury porridge": Stir in a spoonful of tahini (sesame seed paste) for
a savoury kick.
Emma Lazenby
Written by: Emma Lazenby
Emma Lazenby is entering her third decade in journalism, after starting her
reporting career on the Yorkshire Evening Post as a teenager.
She's loved every minute, with contributions to the Sun, Daily Telegraph and
women's magazines, between stints as a Lifestyle Editor for the Press
Association and TV Producer for GMTV and Steph's Packed Lunch.
Emma has covered mental and physical health, charity campaigns, fashion and
beauty, travel, food and parenting with celebrity and inspirational
real-life interviews featuring heavily.
Colin Howard, Southern England.
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