Porridge is to be included in a pre-watershed ban of junk food ads under new legislation to tackle childhood obesity. New guidance, published by the Government, revealed the breakfast foods would join crumpets, croissants and a range of yoghurts as being deemed too unhealthy to be advertised on television when the law comes into effect from next October.
The restrictions also apply to breakfast cereals including granola, muesli and “porridge oats, including instant porridge and other hot oat-based cereals.” But porridge will only be covered by the ban if it is high in sugar.
The policy is aimed at reducing children’s exposure to foods high in salt, sugar and fat, cutting obesity rates and saving the NHS billions of pounds.
The news will no doubt come as a surprise to some as porridge oats are endorsed by the NHS and some charities as “healthy breakfast options”, and in fact there are some potential plus points health wise.
“Traditional porridge made using milk or water can be a nutritious breakfast and is a great source of complex carbohydrates, fibre and B-vitamins to help nourish your gut and support sustained energy levels,” explains nutritionist Jenna Hope.
However, the pre-portioned flavoured porridge pots and sachets can often be high in sugar and artificial flavourings, which can cause a rapid spike in blood sugar.
“This is because oats, while a source of fibre, are primarily a carbohydrate,” explains Bex Prade, clinical nutritionist and functional medicine practitioner. “When eaten alone, they can lead to a ‘sugar dump’, causing energy crashes, cravings, and blood sugar imbalances later in the day.”
Oats are also low in protein, and without a protein source, Prade says your meal lacks the macronutrient balance needed for satiety, stable energy, and muscle maintenance. Additionally, while oats have some natural fats, on their own they don’t provide the essential fatty acids needed to support brain function, hormone health, and long-lasting energy.
Thankfully, there are some simple ways to pimp your porridge and make the classic breakfast healthier and a little more enjoyable to eat.
Ways to make your porridge healthier
Add in a source of nuts or seeds
Nuts, seeds and nut butters can be a great way to increase the healthy fats, fibre and protein in your diet. “Just a teaspoon of no added sugar nut butter or a sprinkling of seeds can really pack a punch,” advises Hope.
Adding in seeds like chia, ground flax, and/or hemp can increase fibre, omega-3s, and essential minerals. “These nutrient-dense additions make the porridge more filling and nutrient-rich,” Prade adds.
Sprinkle on cacao nibs
Cacao nibs are the perfect way to satisfy those chocolate cravings whilst preventing a high sugar consumption. “They’re also rich in iron, magnesium and copper to support energy too,” Hope adds.
Choose jumbo oats
Where possible Hope suggests trying to opt for whole jumbo oats rather than porridge oats as these are broken down more slowly into the blood stream and will keep you fuller for longer.
Stir through an egg
This might sound like an odd recommendations but Hope says stirring an egg into your porridge whilst it is cooking can increase the protein and keep you fuller for longer. “Additionally, eggs are rich in choline, a key nutrient required to support cognitive function,” she adds.
Use cows milk or soya milk
Where possible try to ensure you’re opting for a no added sugar, protein rich milk for your porridge. “Soya milk is the most nutritionally similar to cows milk and can therefore be a great dairy free alternative,” Hope adds. “Additionally, if you are trying to manage your weight using water can also be a great way to make a nutritious bowl of porridge too.”
Hope advises trying to avoid the trend of using flavoured milks or protein shakes to make your oats as these are often high in sugars and artificial flavourings.
Grate in a vegetable
Carrots and courgettes are perfect vegetables to grate into porridge as they’re not overpowering in flavour and this is a great way to incorporate more vegetables and plant compounds into your diet. “If you struggle to get your little ones to eat vegetables then adding it to their porridge can be a good trick,” Hope adds.
Add protein powder
Mixing a high-quality protein powder into your porridge balances the macronutrient profile. “This not only stabilises blood sugar but also supports muscle repair, metabolism, and sustained energy,” explains Prade. “Look for a clean, minimally processed option like a whey isolate, collagen peptides, or a clean plant-based protein.”
Incorporate healthy fats
Prade suggests stirring in a spoonful of proper Greek yogurt, coconut oil or tahini for a boost of healthy fats. “Alternatively, top with chopped nuts like walnuts, almonds, or macadamias to support hormone health, brain function, and anti-inflammatory processes,” she adds.
Sweeten naturally and sparingly
If you prefer sweeter porridge, Prade suggests adding a small handful of berries or a drizzle of raw local honey. “This keeps the glycaemic impact low while providing additional nutrients and antioxidants,” she adds.
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