You may have heard the news that porridge oats have been classified as “junk food” by the SNP under new government advertising rules. Unsurprisingly, the majority of Brits do not agree with this categorization, as shown by a recent YouGov poll where only 2% of participants believed that porridge should be considered as such. But does this mean that porridge is actually good for us?
To answer this question, we turned to experts in the field of nutrition. Candida Rebello, director of the nutrition and chronic disease research program at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge, spoke to the American Heart Organisation (AHA) and stated that porridge has “many, many good qualities.” Similarly, Dr Frankie Phillips, a dietitian at The British Dietetic Association, agrees that oats are a valuable food for all ages.
One of the main reasons why oats are considered a nutritious food is their high fibre content. According to Dr Phillips, the average UK citizen only consumes 20g of fibre per day, which is lower than the recommended daily intake of 30g. Oats are a great source of fibre, as well as other important nutrients such as vitamin B1, phytonutrients, and manganese. Not to mention, they are a budget-friendly option for those looking to maintain a healthy diet.
Studies have also linked the consumption of oats to lower levels of harmful cholesterol and better weight management. This is due to the type of fibre found in oats, called beta-glucan, which is a soluble fibre that helps you stay fuller for longer and nourishes your good gut bacteria. According to Dr Phillips, the fibre content alone makes oats a nutritional wonder and has been proven to effectively lower blood cholesterol levels and control blood glucose levels after a meal.
But what about processed oats? According to Dr Phillips, even when oats are refined into porridge, they remain a highly nutritious, affordable, and versatile food that contains fibre, B vitamins, minerals, and antioxidants. It is true that instant oats may have a slightly higher glycemic index, which means they can cause a spike in your blood sugar levels. However, it is almost impossible to completely avoid processing with oats, as even jumbo oats have been steamed and rolled flat.
But unlike wheat, oats have inedible hulls that are always removed, and their bran layer makes up part of the body of the food rather than covering it. As Rebello explains, “In other whole grains, like wheat, you can remove that bran layer, but in oats, this groat is very soft, so that bran layer cannot really be removed.” This means that all oats are considered wholegrain, making them a nutritious choice for any meal.
Of course, what you add to your porridge also matters. Toppings like syrup or sugar may not add any nutritional value and can actually counteract the health benefits of oats. Instead, consider topping your porridge with chopped nuts, berries, or dried fruit, which are full of nutrients and can make your meal even more nutritious.
Dr Phillips also recommends choosing plain oats rather than pre-mixed options that have added sugars. And if you don’t have time to cook traditional oats on the stove, instant pots are a convenient alternative. However, it’s best to go for the plain type and add your own toppings to avoid added sugars.
In conclusion, when it comes to oats, the experts seem to agree that they are an excellent addition to a healthy diet. Their high fibre content, along with other important nutrients, make them a valuable food for all ages. So, the next time you enjoy a bowl of porridge, rest assured that you are making a nutritious choice that is good for your heart and gut health.
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Incorporating oats into your diet can be an easy and delicious way to increase your fibre intake and improve your overall health. So go ahead and enjoy a bowl of porridge or any other form of oats guilt-free, knowing that you are making a nutritious choice for yourself and your loved ones.
