In the UK, an official nutrition algorithm recently listed certain breakfast foods as less healthy to restrict in advertising. On this list are crumpets, chips and even oatmeal. Which makes you wonder if this morning bowl has become junk food, when only 2% of British people consider oats bad for their health according to a survey conducted by the YouGov institute.
Why oats remain an ally in your breakfast
For nutritionists, healthy porridge does indeed exist. It all depends on how you prepare it. “Whole grains are excellent for the body and whole oat grains are no exception.”recalls Doctor Federica Amati, nutritionist for the ZOE health platform. A summary of scientific work published in the medical journal Foods also associates oats with a reduction in cardiovascular risk and type 2 diabetes.
Whole oatmeal provides beta-glucans, fiber that helps regulate cholesterol. The European body European Food Safety Authority also estimates that 3 grams of oat beta-glucans per day maintains normal cholesterol levels. Nutritionist Hannah Trueman says that oats also provide protein and minerals such as manganese, phosphorus, magnesium and B vitamins, useful for replenishing energy.
This morning bowl turns out to be very filling. “The fiber in oats helps you feel full and better regulate your appetite“, explains nutritionist Tina Lond-Caulk. Porridge has a low glycemic index when it is minimally processed. However, it benefits from being associated with proteins and good fats to avoid the 11 a.m. rush.
Instant porridge and prepared sachets: beware of false friends
Eating porridge made from cut oatmeal or large grains, cooked for a few minutes, is a very good choice. The thinner, precooked versions have a higher glycemic index, but it is mainly the added ingredients that pose a problem. “Oats are not inherently bad. The problem comes from what we add in or what is missing.“, recalls Hannah Trueman, who points out the very sweet commercial sachets.
Plain instant porridge, without added sugar, remains a practical option. The pitfall comes from versions flavored with chocolate, syrups or synthetic flavors, often low in fiber and protein. Hannah Trueman warns that a breakfast that’s too sweet can cause fatigue and brain fog. It’s better to choose bags with a very short list of ingredients, then add your toppings yourself.
How to compose a truly balanced bowl every day
Beyond the choice of oats, the quantity and toppings change everything. “The serving size and toppings make the difference. A bowl of oats served with protein and fresh berries is metabolically nothing like a bowl loaded with syrup, dried fruit, and chocolate“, insists Hannah Trueman.
To create a perfect breakfast, keep a simple guideline: combine your oats with a source of protein, a touch of good fats like oilseeds, and some fresh fruit rather than spread.
What to remember for your health
Porridge remains an excellent ally in the morning, as long as you focus on simplicity. Choose raw flakes, avoid industrial mixes that are too sweet and personalize your bowl with fresh ingredients to stock up on lasting energy.