Porridge is under fire in new anti-obesity legislation. When did the simple breakfast become ‘junk food’?
Porridge has long been seen as the perfect way to start your day: most commonly made with oats and milk or water, the breakfast staple is known as hearty, cheap and nutritious. But there is a rumble in the air that porridge is not all it’s cracked up to be. Much like its crunchy baked cousin granola, there are whispers that porridge is only pretending to be good for you.
At least, that’s what the headlines are saying. New anti-obesity legislation reportedly lists porridge among the products to be banned from junk food ads. The legislation looks at products that are high in fat, salt and sugar (HFSS) and many types of porridge have come under fire.
A single sachet of Quakers Big Bowl Golden Syrup contains 8.8g added sugar, just under 30 per cent of your daily recommended sugar intake. Those that are HFSS are also, often Ultra Processed. A Quaker Caramel Fudge Porridge Pot not only contains instant oats (which are considered ultra processed) but anti-caking agent, an additive commonly found in UPFs.
And it isn’t just pre-made sachets. Even the most simple bowl of porridge made simply of steel cut oats and milk falls short of being an entirely healthy meal – oats, like any grain, are naturally lower in protein. This means that while the oats can fuel you at first, without additional protein you are likely to have a sudden drop-off in energy. This is compounded if you make it with water, as you will lack the healthy fats found in milk or plant-based alternatives.
So does that mean porridge is off the menu? Well yes and no.
Because despite what the Government legislation implies, porridge can be very healthy: oats are a great source of soluble fibre, particularly beta-glucan, which has been found to help lower cholesterol. But whether your porridge is a healthy breakfast depends on the choices you make.
As registered dietitian, Bahee Van de Bor, explains, not all oats are the same. “Rolled or old-fashioned oats are higher in fibre, providing approximately 9g of fibre per 100g, compared to instant oats, which typically offer around 6g per 100g,” she says.
As a result they take longer to cook and also to digest, adds Priya Tew, registered dietitian. “Rolled oats and steel-cut oats are better for blood sugar control than instant oats/quick oats, which have a higher glycemic index. “
This doesn’t mean that instant oats are off the menu, Van de Bor adds, but instant oats are often only one of the ingredients in the ready porridge sachets or pots. “While instant oats are still a good source of fibre,” she says, “the added sugars often found in ready-to-go oat pots, like golden syrup, can detract from their overall nutritional value.”
How to improve your porridge
So what can you do to keep your porridge up to scratch? Tew recommends always making it with milk, as well as topping it with nuts, fruits and seeds to keep that energy going for longer.
“To make porridge a balanced breakfast add milk to it rather than water. This adds calcium and protein. For more protein and fibre you can add some linseed or chia seeds which are brilliant for your gut health and digestive system.
“Top with fruit for sweetness and to help with your fruit and veg intake and a drizzle of honey if you like it sweeter. You can also add nut butter for a heart-healthy fat and to help keep you more satisfied too. Adding toppings in this way will increase the protein and fibre of the meal helping keep you fuller.”
However, if you can’t make the time for homemade, the occasional ready-to-go pot is still better than nothing, explains Nicola Ludlam-Raine, registered dietitian and author of How Not To Eat Ultra-Processed.
“Even with a teaspoon of added sugar in ready porridge (which is what the flavoured ones contain as the rest is sugar from the skimmed milk powder), theyʼre much higher in fibre and protein and lower in sugar than most other UPFs such as biscuits, sweets and fizzy drinks.
“I would much rather have someone have a porridge pot on the go (unflavoured or not as people likely add honey or sugar to the former to make it sweeter) than no breakfast or a fast food drive-through, which will be much higher in calories and saturated fat.”
