Is Porridge Good for You?

Definition and ingredients

• Porridge is typically made by cooking oats with water, milk or a dairy-alternative until they reach a creamy consistency. It can be sweetened with fruits, honey, or spices, or enjoyed savoury with vegetables and seasonings.

Types of oats

• Rolled oats. Also known as old-fashioned oats, these are steamed and flattened, making them quick to cook and versatile.
• Steel-cut oats. These are whole oat groats that have been chopped into pieces. They have a chewier texture and take longer to cook.
• Instant oats. Pre-cooked and dried, these oats cook the fastest but may have added sugars and preservatives.

Macronutrients

• Carbohydrates. Oats are a rich source of complex carbohydrates, providing sustained energy release. A typical serving of porridge contains about 24 grams of carbs.
• Protein. Oats provide a moderate amount of protein, approximately 2 grams per serving, which can be boosted by adding a spoon of Greek yoghurt or a scoop of protein powder.
• Fats. Oats contain minimal fat. Adding nuts or seeds can increase the healthy fat content.

Micronutrients

• Fibre. Oats are an excellent source of dietary fibre, particularly beta-glucan, which supports heart health and digestive function. A serving of porridge provides about 2 grams of fibre.
• Vitamins. Oats are rich in B vitamins, including thiamine (B1) and folate (B9), which are essential for energy metabolism and brain function.
• Minerals. Oats provide significant amounts of important minerals such as iron, magnesium, zinc, and manganese.

Heart health

• Cholesterol reduction. The soluble fibre (beta-glucan) in oats helps reduce LDL (bad) cholesterol levels, which may lower the risk of heart disease.
• Blood pressure regulation. The antioxidants in oats can help reduce oxidative stress and inflammation, supporting healthy blood pressure levels.

Digestive health

• Improved digestion. The fibre in porridge promotes healthy digestion by adding bulk to stools and preventing constipation.
• Gut health. Fibre acts as a prebiotic, feeding beneficial gut bacteria and supporting overall gut health.

Blood sugar control

• Stabilised blood sugar. The low glycemic index of oats means they are digested slowly, leading to gradual increases in blood sugar and helping prevent spikes and crashes.
• Insulin sensitivity. Regular consumption of oats with added protein and small amounts of healthy fats can improve insulin sensitivity, beneficial for managing type 2 diabetes.

Weight management

• Feeling of fullness. The high fibre content of porridge helps you feel full for longer, reducing the likelihood of overeating and aiding in weight management.
• Low calorie. Porridge is a nutrient-dense but low-calorie food, making it an excellent choice for people looking to maintain or lose weight.

Energy and performance

• Sustained energy. The complex carbohydrates in porridge provide a slow and steady release of energy, making it an ideal breakfast for sustained performance throughout the morning.
• Exercise recovery. Adding protein to your porridge can help with muscle recovery and repair after workouts.

GLP-1 receptor agonists slow digestion and enhance feelings of fullness. Many users find that dry or dense foods become less appealing, while softer, milder meals feel more comfortable. Porridge is warm, hydrating, and easy to customise — helping you eat well even when appetite is reduced.

It can help by:

• Providing gentle, sustained energy release
• Supporting digestion with soluble fibre (beta-glucan)
• Helping manage nausea when eaten slowly and warm
• Serving as a good base for protein and micronutrients

Choose the right base

Use rolled or fine oats for a smooth texture. Instant oats can be useful if you prefer smaller portions or quicker preparation.

Add protein

To balance blood sugar and maintain strength, mix in one of the following:

• Milk or fortified plant milk
• Greek yoghurt
• Protein powder (see Protein Powders on GLP-1s)
• A spoon of nut butter or chia seeds

Keep it simple

Avoid overly rich toppings. Opt for soft fruit, cinnamon, or a drizzle of honey instead of heavy syrups or chocolate spreads.

Adjust texture for comfort

If nausea or reflux occurs, make your porridge thinner with extra milk or water. A smoother texture is easier on digestion.

Watch portion size

Smaller servings are often sufficient. Start with half a cup of oats and adjust to appetite.

Sweet porridge variations

• Fruits. Add fresh or dried fruits like berries, bananas, or apples for natural sweetness and additional nutrients.
• Sweeteners. Use natural sweeteners like honey, maple syrup, or agave nectar in moderation to enhance flavour without excessive sugar.
• Spices. Cinnamon, nutmeg, or vanilla extract can add depth to your porridge.

Savoury porridge variations

• Vegetables. Incorporate vegetables like spinach, mushrooms, or tomatoes for a nutrient-packed meal.
• Protein. Add a poached egg or tofu for extra protein.
• Seasonings. Use herbs and spices like thyme, garlic, or turmeric to create a savoury porridge bowl.

Boosting nutritional value

• Nuts and seeds. Add almonds, walnuts, chia seeds, hemp seeds, or flaxseeds for added fibre, and healthy fats.
• Protein powder. Mix in a scoop of protein powder to increase the protein content, especially beneficial for those with higher protein needs.

1. Portion control. While porridge is healthy, it’s important to monitor portion sizes to avoid consuming excess calories. A standard serving size is about 1/2 cup of dry oats.
2. Added sugars. Be cautious of pre-packaged or instant oat products that often contain added sugars and artificial flavours. Opt for plain oats and sweeten them naturally.
3. Gluten sensitivity. Although oats are naturally gluten-free, they can be cross-contaminated with gluten during processing. Look for certified gluten-free oats if you have coeliac disease or gluten sensitivity.
4. Phytates. Oats contain phytic acid, which can inhibit the absorption of certain minerals. Soaking oats overnight or choosing sprouted oats can help reduce phytate levels and enhance nutrient absorption.

Porridge is a versatile and nutritious breakfast option that can support heart health, digestive function, blood sugar control, and weight management.

By choosing the right ingredients and preparation methods, you can tailor porridge to suit your taste preferences and dietary needs, including as part of your diet alongside GLP-1 use.

Whether you enjoy it sweet or savoury, porridge can be a delicious and healthy addition to your diet. Monitor portion sizes, opt for natural sweeteners, and be mindful of any allergies or sensitivities to make the most of this wholesome meal.

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.