How Healthy Is Porridge for Breakfast?

Are you looking for a healthy and filling breakfast? Then a porridge might be just the thing for you. The hot power breakfast is full of healthy nutrients. In this post, we'll explain what makes oatmeal the ideal healthy breakfast.

What you should know about oatmeal

The typical porridge is based on the basic ingredient oatmeal . The flakes are processed together with water or milk to form a creamy paste. The ratio is usually 3:1. A serving of porridge would therefore consist of 60 grams of oatmeal and about 150 milliliters of water or milk. Which is healthier, porridge with milk or water ? Porridge with milk becomes creamier, porridge with water is lower in calories.

Porridge can also be referred to as oatmeal or oatmeal porridge. The so-called overnight oats are oatmeal that have been soaked overnight. Oatmeal has long been known and popular in the UK. Porridge is full of valuable ingredients. In addition, the oatmeal keeps you full for a long time and prevents cravings.

What exactly is porridge?

Porridge actually originates from Scotland. First and foremost, porridge was eaten by working-class families for breakfast . Today it is a British national dish. In Germany, porridge is also referred to as porridge or oatmeal.

In the USA, it is also called oatmeal. For a long time, oatmeal has ceased to be just a home remedy for stomach ailments, but rather a real trendy breakfast. The oatmeal can be prepared in a variety of ways and individually.

Why is porridge so healthy?

Protein Package

Porridge is a true satiator. The base is oats, which are full of protein, vitamins, minerals, and fiber. Fiber is good for digestion and ensures a constant blood sugar level. Eating porridge for breakfast is guaranteed to keep you full until your lunch break.

Pure magnesium

In addition, oatmeal is an important source of magnesium. With a portion of 40 grams of oatmeal, a quarter of your daily requirement of B1 is covered, and half of your magnesium requirement. Magnesium and B vitamins are important for your nerves and muscles.

Iron-rich

Porridge is also rich in iron and provides a lot of vitamin B6. While iron is essential for our oxygen transport, B vitamins are indispensable for our nervous and blood systems. Oatmeal contains 5.4 milligrams of iron per 100 grams, more than a piece of roast beef.

Gentle on the stomach and lowers cholesterol

Porridge is also very good for your belly. The meal is gentle on the stomach and ideal for irritable bowel patients. At a time when stress is constantly increasing, it is just the right food.

In addition, several studies have shown that oats sustainably reduce cholesterol levels due to numerous ingredients. Oatmeal positively influences our blood sugar levels. This positive effect is due to beta-glucan.

Nutritional values, calories, and ingredients of porridge

The nutritional values of porridge strongly depend on the method of preparation. This is also due to the micronutrients. If you prepare your porridge with water, it has by far the fewest calories. However, the oatmeal also contains less protein and fiber.

Due to the numerous minerals and vitamins, you should not go without toppings. But be sure to use them sparingly; otherwise, a healthy breakfast can quickly become a calorie bomb. We'll give you some examples of calories:

Do you know your daily calorie requirement? Calculate your daily calorie requirements for free with the Verival calorie calculator.

Can I get thick from too much porridge?

You determine how healthy your breakfast will be

Porridge is actually very healthy and not a calorie bomb. However, you should ensure to prepare the oatmeal with the right toppings and use them sparingly. Especially with high-fat toppings, such as almond butter or nuts, you should not overdo it.

Also, honey or sugar should only be used in moderation. Otherwise, your oatmeal can quickly accumulate too many calories.

Porridge can help you lose weight

Porridge can support you in losing weight. Porridge keeps you full for a very long time compared to buttered bread or yogurt. This will keep you well satiated until lunch. This means that by the end of the day, you're likely to consume significantly fewer calories than you would with a high-sugar breakfast.

When can I still eat porridge?

Under no circumstances must porridge only be consumed as breakfast . The oat miracle is also ideal as a lunch or snack.

Especially before exercise, porridge is a great source of energy and provides you with enough protein. In addition, you can even make the oatmeal seasonal. A tasty banana with nuts in winter and fresh berries in summer.

Discover the Porridge variety

Porridge heavily depends on the right toppings. There are no limits to your imagination. Whether fresh fruit, nutmeg, chia seeds , nuts, seeds, honey, or shredded coconut, the possibilities are endless. Spices such as cinnamon, cardamom, and cocoa can also make your porridge look unique.

Sugar-free porridge with 5-grain flakes

Servings: 2 people

Ingredients

• 100 g oat or spelt flakes or wholemeal flakes
• 2 tablespoons light or dark raisins
• 4 dates
• 30 g walnuts
• 1 tbsp sunflower seeds
• 1 tbsp sesame seeds
• 0.5 L yoghurt
• 1 pinch of cinnamon

Preparation

• Roast walnuts, sunflower seeds, and sesame seeds in a coated pan so that the aroma can really unfold.
• Fry the 5-grain flakes with the roasted kernels in a pan over low heat or low flame for a few minutes. Then extinguish with approx. 1/8 litre of water and allow to cool.
• Refine with cinnamon, then mix with approx. 0.5 litres of yoghurt (I prefer a mixture of natural yoghurt with 3.5% fat and vanilla yoghurt) and put in the fridge.
• The next morning, add fresh fruit and mix with extra yoghurt to the desired consistency.