Five simple ways to make your porridge even more nutritious

It’s simple, tasty and makes for the perfect warming breakfast on a winter’s morning—and porridge also comes with unbeatable health benefits.

One bowl provides more fibre than a slice of wholemeal bread, is low in fat, virtually sugar-free and provides a wealth of minerals such as manganese, copper and iron, as well as the B vitamins.

Oats are also packed with a type of fibre known as beta-glucan, which can lower cholesterol levels by forming a sort of gel in the gut that stops it from entering the bloodstream.

As a result, experts say, a bowl of porridge a day can be almost as good for your heart as statins.

But could you be missing the chance to make your bowl of porridge even more nutritious than it already is?

There are simple ways to enhance your breakfast, says top nutritionist Amie Parry-Jones

‘Oats are a brilliant source of fibre themselves – known for their relationship with heart health – and porridge makes for a brilliant breakfast,’ she told the Daily Mail.

‘But it can be very high in carbohydrates and not much else. By adding things like protein, fruit and healthy fats to your bowl, you can round it out nutritionally—without much work.’ 

So read on for our expert-led guide to turbo-charging your daily bowl of oats – with benefits for your heart, gut, brain and more…

Add a spoonful of peanut butter for healthy fats

Oats, whilst great for the heart, are primarily made up of carbohydrates.

As a result, says registered nutritionist at Surrey Nutrition Amie Parry-Jones, porridge can cause your blood sugar to spike when eaten first thing – and potentially, cause an energy crash later in the morning.

‘Plain porridge can put you into a bit of an energy rollercoaster through the day, unless you’re balancing the oats out,’ said Ms Parry-Jones.

To do this, she says, opt for steel cut oats, as these are the least refined or processed and will release energy more slowly.

Second best are jumbo rolled oats or Irish oats. Though it’s worth saying, she adds, that these can take longer to cook.

‘You want to avoid instant oats – as these will convert much quicker to sugar,’ said Ms Parry-Jones. 

To further mitigate any spike in energy, she explains, add a handful of nuts, or a spoonful of nut butter, to your bowl for healthy fats that will keep you fuller for longer.

Fat helps stave off hunger pangs by slowing down digestion, inhibiting the stomach’s emptying rate and increasing the production of hormones that reduce appetite, research has shown.

Regularly eating nuts in particular has been linked to a lower risk of heart attack and stroke, as well as being shown to help with weight loss.

‘Nuts are great sources of good fats and have lots of fibre,’ she said.

‘I tell clients to mix up the type of nuts they’re using – whether that’s almonds, peanuts, cashews, brazil nuts or more.

‘It’s good to keep them all on rotation, as they all contain different nutrients. And they also add a nice and crunchy texture to the porridge.’

Nut butters can also be a nice addition – just make sure they don’t contain added salt or sugar, adds Ms Parry-Jones.

Top with frozen berries for a brain boost

Berries are another great addition to your daily bowl of porridge, says consultant dietician and chair of the British Dietetic Association for London, Sophie Medlin.

The fruits are packed with fibre as well as antioxidants and vitamins, which have been shown to improve cognitive function and protect against inflammation and cell damage.

Studies have demonstrated that a diet rich in berries can boost brain health by enhancing memory and protecting against age-related decline.

In fact, just a half cup serving of blueberries can have cognitive benefits, one Harvard trial revealed.

In the winter, says Ms Medlin, frozen berries can be a great value addition to porridge.

‘They add tons of extra nutrients into your bowl,’ she explained. ‘And will defrost quickly when added.’

Stewed fruit is an equally good option and might be more appealing in the wintertime.

‘Breakfast is one of those times of day when people can get fruit in a way that they don’t anytime else in the day,’ added Ms Medlin.

‘Just one portion of fruit in porridge is a great way of getting all those extra nutrients.’

Stir in some chia seeds to help your gut

Seeds, as well as nuts, can be a great way to get some extra fibre, say experts.

Chia seeds in particular are packed with it – just two to three tablespoons contain almost 10 grams of fibre.

Adequate fibre intake is associated with a decreased risk of coronary heart disease, type 2 diabetes, cancer, inflammation and digestive disorders, research has shown.

The type of fibre contained in chia seed also helps with digestive health – feeding good bacteria in the gut – as well as blood sugar regulation and satiety in particular.

Fibre in chia seeds can also help regulate bowel movements, says dietician Sophie Medlin.

‘If you’re constipated or have firmer stools, you probably want to be adding soaked chia seeds to your porridge, which have already expanded and become almost a gel-like consistency,’ she said.

‘You can also add them into overnight oats and let them expand with the porridge itself.

‘If you have looser stools, however, add the dried seeds straight on top of your porridge.’

Use yoghurt for added protein

Protein can also help keep you full for longer, says Ms Medlin—and fuel your body for the rest of the day.

‘Adding a bit of Greek yoghurt to your porridge is a helpful way to get a bit of extra protein in,’ she said.

‘Some people even like stirring in some cottage cheese, which has even more protein than yoghurt.

‘Either form will help you release energy slower and make you less likely to reach for a snack before lunch.’

Protein-rich breakfasts help with weight loss, studies have shown, because people tend to eat less throughout the day.

Other research has shown that increasing dietary protein more generally can lead people to consume fewer calories overall.

Yoghurt will also provide a good dose of calcium, a nutrient essential for bone health, as well as vitamin B12, phosphorus, potassium and magnesium, which help with nerve function, bone strength and blood pressure regulation.

Grate apple – or mash banana – for added sweetness

One of the major faux pas when making —and eating—porridge, says nutritionist Amie Parry-Jones, is dousing it in sugar.

Maple syrup and honey, she adds, aren’t much better. While okay in small quantities, too much will take away from the benefits of the meal.

Instead, add a bit of sweetness with mashed banana or grated apple, says dietician Sophie Medlin.

‘Adding fruit that you enjoy will give the porridge sweetness without detracting from its healthiness,’ she explained.

‘Mashing some banana in, or adding some grated apple can be a great way to do this, whilst getting the additional benefits of extra fruit.’

Another way to add to the taste can be adding spices, says Ms Parry-Jones.

‘I often tell patients to add a half teaspoon of cinnamon on top of their porridge,’ she said.

‘Some research suggests that it can reduce your levels of blood sugar. Plus it tastes nice as well.’