Porridge has been classified as 'junk' - is it *actually* bad for you?
If you're up to date on your nutrition news, you might have read that the SNP recently categorised porridge oats as 'junk food' under new government advertising rules.
Yes, you read that right, what most people might think of as a sure-fire healthy way to start the day has just been demonised as 'junk' by in Scotland.
Unsurprisingly, most people in the UK disagree with this classification, with only 2% of those surveyed in a YouGov poll agreeing that oats should be labelled 'junk food.'
Clearly, there are plenty of conflicting opinions out there when it comes to porridge.
If you often find yourself scrolling through recipe after recipe on social media – becoming increasingly overwhelmed and confused – it’s fair to say you’re probably asking yourself, 'does anyone actually know what to eat anymore?!'
With so much conflicting advice out there (mainly peddled by irresponsible influencers and pseudo-nutritionists) sometimes, it really is hard to know what we should be eating and what we shouldn’t. There are so many arbitrary rules and restrictions: ‘Don’t eat red meat’, ‘Don’t drink coffee’ and now; ‘Don’t eat oats’.
Why are influencers saying oats are bad?
Seriously, oats!? Now, I’m not sure when oats suddenly became ‘bad’ (and yes, I do have a bit of an issue with labelling foods ‘good’ or ‘bad’ – food does not have a moral value – but that’s a story for another time...), but after scrolling through my TikTok and Instagram feeds, it seems like everyone is now trying to cut out porridge from their diet. But why?
Perhaps it’s partly due to the impact of biochemist Jessie Inchauspé, AKA the Glucose Goddess, who urges her followers to eat a savoury breakfast, rather than a sweet one? Or maybe, it’s because these TikTokers are piling their morning bowl of porridge with an ice-cream-sized scoop of biscoff spread or drowning it in maple syrup? After all, when it comes to determining exactly how healthy your oats are, sometimes it’s more about what you top your oats with, rather than the oats themselves.
Either way, it’s time to set the record straight.
Is porridge good for you?
The short answer? Yes.
‘Whole grains are good for you and whole oat grains are no exception,’ says Dr Federica Amati, head nutritionist at ZOE, the personalised nutrition company and author of Recipes for a Better Menopause.
Are oats good for you?
Nutritionist, author and Revive Active brand ambassador, Tina Lond-Caulk – aka The Nutrition Guru – agrees: ‘Let’s set the record straight – oats really are fantastic for our health. Oats are rich in soluble fibre, particularly beta-glucans which can help lower bad cholesterol levels and reduce the risk of heart disease. They are packed with essential vitamins, minerals, and antioxidants, including magnesium, phosphorus, manganese, and iron.’
Is microwave or 'instant' porridge as healthy as traditional?
Eating steel-cut oat porridge (also known as oatmeal in the States) is a great way to enjoy a warming, nutritious, fibre-rich breakfast, adds Dr Amati – who suggests adding seeds, nuts, nut butters and fresh chopped fruit to your oats in order to make a nutritious plant-rich meal.
‘Rolled oats are still nutritious but their processing to turn them into easier-to-cook softer flakes means they have less fibre and have a higher glycemic index (they impact your blood sugar levels more),’ she adds.
‘Instant maple syrup-flavoured porridge is closer to a dessert than a nutritious breakfast choice; as with most foods, the quality of the food and who you are as a person helps us answer the question of whether it’s good for us, or not.’
Remember: you are unique. Your genetics, your age, your physical activity and the types of bacteria in your gut all make you, well, you. We’re all different, and the food we eat will all affect us differently.
Is porridge with milk good for you?
It can be! Milk is a great source of protein, calcium and B vitamins. However, if you've got specific nutrition goals, you can use lower-fat milk or even water and some protein powder to make your porridge.
Why is porridge good for you?
It helps you feel fuller for longer
‘The fibre in oats can really help us feel full and satisfied, helping us control our appetite and manage our weight. They have a low glycaemic index which means they do not cause rapid spikes and crashes in blood sugar levels, making them an excellent choice for maintaining steady energy levels,’ says Lond-Caulk.
It supports your gut health
‘The minimally processed oat bran (which boasts more protein and fibre than regular oats — and fewer calories, too) will keep you nourished and happy and give your gut microbiome plenty to keep you healthy, especially if you add a mix of other plants to your porridge,’ says Dr Amati.
‘Oats can help nourish the beneficial bacteria in our gut as the beta-glucans act as a prebiotic,’ adds Lond-Caulk. ‘A happy gut can lead to better digestion, stronger immunity and regular healthy bowel movements.’
It could lower your cholesterol
‘Oats are little heart heroes when it comes to managing bad (LDL) cholesterol levels,’ says Lond-Caulk.
‘When we eat oats, the soluble fibre in them forms – a gel-like substance – which acts like a sponge, trapping LDL cholesterol in it, and preventing it from being absorbed into the bloodstream. The gel traps cholesterol which can then be excreted from the body in our bowel movements, rather than being reabsorbed back into a bloodstream, potentially contributing to plaque build-up in our arteries. Oats can therefore be effective in helping decrease LDL cholesterol, which can lower the risk of heart disease and improve heart health.’
The key takeaway: We can't definitively say whether a food is good or bad because everything is relative. Enjoying a comforting bowl of porridge or overnight oats is a nutritious friendly choice as part of a balanced, healthy diet.
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