Boosts energy - porridge oats are high in complex carbohydrates and soluble fibre, which means they release energy slowly. A bowl of porridge should provide all the energy you need until lunchtime.
Helps concentration - the slow releasing complex carbohydrates in oats sustain energy levels, allowing full concentration to be maintained. Complex carbohydrates also stabilise and raise blood sugar levels.
Can help maintain weight loss - porridge oats are 100 per cent natural, with no added sugar, salt or additives, and are naturally low in calories. An average bowl of porridge made with water contains 171 calories.
Reduces diabetes risk slowly - digested foods such as porridge might cut the risk of developing non-insulin dependent diabetes by absorbing sugar from the gut and cutting the need for large quantities of insulin to be released.
Fights heart disease - many studies have shown that eating fibre-rich food such as porridge reduces the risk of heart disease.
Lowers cholesterol - porridge is rich in soluble fibre, which has been shown to lower blood cholesterol. High cholesterol occurs when fat builds up and constricts the arteries, reducing blood flow to the heart. Eating oats can improve blood flow and bind to cholesterol in the gut, aiding its removal from the body.
Fights cancer - oats are rich in the antioxidant vitamin E, which protects the body from the damaging free radicals that can cause cancer. A diet high in soluble fibre foods such as porridge oats might also help reduce the chances of developing bowel, colon and breast cancer.
Cuts childhood obesity - studies on children have also suggested the traditional Scots breakfast dish can also help children to keep obesity at bay. Youngsters who eat oats regularly are 50 per cent less likely to be overweight, one study of 10,000 children found.
Beats depression -porridge is high in Vitamin B6, which promotes the brain chemical serotonin. High levels of serotonin are associated with feelings of well-being and also aid relaxation and restful sleep. During the dark winter months levels of serotonin can fall, which can lead to the depressive condition Seasonal Affective Disorder.
Reduces blood pressure - a daily serving of oats can improve blood pressure control and reduce the need for anti-hypertensive medication, according to U.S. researchers.
Compared with other whole grains, oats have one of the highest concentrations of protein (boosting the immune system), calcium (strong bones), iron, magnesium, zinc, copper, manganese, thiamin, folate, and vitamin E on a per gram basis. They also score the highest on the satiety index!
How to make perfect porridge (serves 1)
- 50 g oats (or ¾ of a cup)porridge oats
- 250mls (or 1 cup) milk (try unsweetened almond/soya milk) or water, or a mixture of the two
- Pinch of salt (optional)
Method
Put the oats in a saucepan, pour in the milk or water. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn’t stick to the bottom of the pan. Or you can try this in a microwave - mix in a large microwave proof bowl, then microwave on High for 5 minutes, stirring halfway through. Leave to stand for 2 minutes before eating. This can be served with milk/cream or a little honey or maple syrup, though I don’t add any sugar. Toppings are very personal, my favourite is definitely cinnamon, flaxseed and berries!
Sprinkle with grated nutmeg/cinnamon or a mixed spice combination of cinnamon, coriander seed, nutmeg, caraway, ginger and cloves.
Mix in a handful of dried apricots and plenty of ground ginger.
Stir in stewed apple/plum/rhubarb.
Add nuts/seeds/mixed berries /chopped satsuma peel/coconut.
Melt in peanut butter, then add flaxseeds and sliced banana.
Stir in sunflower seeds, walnuts and grated apple/pear.
Add chopped medjool dates and roasted hazelnuts.
Of course your morning oats don’t have to be the hot variety, you’ll find fantastic recipes for choocy porridge, morning berry banana oat smoothie and berry and coconut oil porridge in the breakfast section of our blog recipes. These are super quick to make by blending the ingredients together until smooth, then sealing in an airtight container and refrigerating overnight - allowing the oats to become digestible (great for healthy bacteria in the gut!). We’ve had some great reviews about these, so give them a try!
Happy cooking
Alison x
* 50g pot of Quaker Oat So Simple contains 11.2 g sugar and 0.11g salt
Mix in a handful of dried apricots and plenty of ground ginger.
Stir in stewed apple/plum/rhubarb.
Add nuts/seeds/mixed berries /chopped satsuma peel/coconut.
Melt in peanut butter, then add flaxseeds and sliced banana.
Stir in sunflower seeds, walnuts and grated apple/pear.
Add chopped medjool dates and roasted hazelnuts.
Of course your morning oats don’t have to be the hot variety, you’ll find fantastic recipes for choocy porridge, morning berry banana oat smoothie and berry and coconut oil porridge in the breakfast section of our blog recipes. These are super quick to make by blending the ingredients together until smooth, then sealing in an airtight container and refrigerating overnight - allowing the oats to become digestible (great for healthy bacteria in the gut!). We’ve had some great reviews about these, so give them a try!
Happy cooking
Alison x
* 50g pot of Quaker Oat So Simple contains 11.2 g sugar and 0.11g salt
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