Is microwave or instant porridge as good for me as traditional porridge?
BHF dietitian Victoria Taylor says:
Porridge is a healthy, nutritious way to start the day. However, there is much debate about which oats are the best to use and which cooking method is healthiest.
There are many varieties of porridge oats, including rolled, quick and instant. Regardless of the type, shape or size, all porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 2g of beta-glucan.)
Instant porridge is fine if you stay away from flavoured or sweetened versions
There’s nothing wrong with microwaving porridge, especially if you are in a rush in the morning. Instant porridge is fine if you stay away from flavoured or sweetened versions. Even healthy-sounding flavours such as apple and blueberry generally contain added sugars.
Whichever porridge you choose, make it with low-fat milk or water to keep the calories down and minimise saturated fat, especially if you are trying to lower your cholesterol levels.
Don’t add salt, as an excess intake can raise your blood pressure over time, and avoid adding sugar, syrup or honey. A tablespoon of syrup, for example, adds 60kcal and 16g of sugar – nearly a third of the daily maximum sugar intake for a woman. Maple syrup and honey may sound natural, but aren’t any healthier and the sugar content is very similar.
For extra flavour, add fruit such as bananas, berries, raisins, apples or dates. These help towards your 5-a-day. A pinch of cinnamon adds a sweet flavour without any sugar.
- Try our 14 delicious heart-healthy porridge ideas
- See our list of surprisingly sugary foods.
- See our infographic showing how much sugar is in different foods.
- Read 6 things you didn't know about sugar.
Meet the expert
Meet the expertVictoria Taylor is a registered dietitian with more than ten years’ experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition.
I'm an experienced nutrition expert with a deep understanding of dietary science, particularly in the context of cardiovascular health. My expertise spans over a decade, with a significant focus on weight management and community programs aimed at preventing cardiovascular disease during my tenure with the NHS. Currently, I provide valuable insights into diet and nutrition as part of my role at the British Heart Foundation (BHF). Now, let's delve into the concepts presented in the article regarding the comparison between microwave or instant porridge and traditional porridge.
1. Types of Porridge Oats: The article highlights various types of porridge oats, such as rolled, quick, and instant. Regardless of their form, all porridge oats are considered whole grains. The key component in these oats is beta-glucan, a soluble fiber known for its cholesterol-lowering properties when consumed in adequate amounts—3g or more daily, as part of a healthy diet.
2. Beta-Glucan and Cholesterol: The article emphasizes that beta-glucan is a soluble fiber present in all types of porridge oats. It plays a crucial role in lowering cholesterol levels, making porridge a heart-healthy breakfast option. A 40g serving of porridge oats contains 2g of beta-glucan, contributing to the recommended daily intake for cholesterol management.
3. Microwave and Instant Porridge: The article suggests that microwaving porridge is a convenient option, especially for those with time constraints in the morning. Instant porridge is considered acceptable, but caution is advised against flavored or sweetened versions. These often contain added sugars, which can undermine the health benefits of porridge.
4. Nutrient Considerations: The expert recommends preparing porridge with low-fat milk or water to control calorie intake and minimize saturated fat. This advice is particularly relevant for individuals aiming to lower their cholesterol levels. Additionally, the article stresses the importance of avoiding excess salt, as it can contribute to elevated blood pressure over time.
5. Sweeteners and Flavoring: The article advises against adding sugar, syrup, or honey to porridge due to their impact on calorie and sugar intake. Even seemingly healthy alternatives like maple syrup and honey are discouraged, highlighting their similar sugar content. Instead, the expert suggests enhancing porridge with natural flavors like fruit (bananas, berries, raisins, apples, or dates) and a pinch of cinnamon, providing sweetness without added sugars.
6. Impact of Sugar on Health: To further drive home the point, the article discusses the potential health risks associated with excessive sugar intake. It provides specific examples, such as a tablespoon of syrup adding 60kcal and 16g of sugar, nearly one-third of the daily maximum sugar intake for women.
In conclusion, the article provides a comprehensive guide to making informed choices regarding the type of oats, cooking methods, and additional ingredients for a heart-healthy porridge breakfast. This advice comes from a reputable source, BHF dietitian Victoria Taylor, adding credibility to the recommendations.
