Perfect porridge - how to make a healthy and balanced bowl of breakfast porridge
Porridge can be much more than just a cosy breakfast.
Oats contain both soluble and insoluble fibre, with beta-glucan being the most notable type of soluble fibre. Beta-glucan helps lower cholesterol, regulate blood sugar, support gut health, and keep you feeling full, while the insoluble fibre aids digestion and promotes regular bowel movements. What I love about porridge is how easy it is to customise it to be a nutrient-dense breakfast. Your bowl is a blank canvas that needs to be tailored to support your nutrition needs, for example, for gut health or blood sugar balance.
It’s important to pass on the pre-flavoured packets of porridge, as they often contain lots of sugar and little fibre. I don’t know about you, but I find that if I don’t build a balanced bowl of porridge (a bowl with healthy fats, complex carbohydrates, protein and fibre) then I will be hungry again an hour later. Protein is an important macronutrient to focus on in your porridge bowl.
Here are some of my tips to help make your cosy porridge more nutritious and balanced:
1. Choosing the right oats
Not all oats are created equal, especially when it comes to blood sugar balance. Steel-cut oats, the least processed form and the larger oat, are digested more slowly than instant or rolled oats, resulting in a steadier release of glucose into the bloodstream and helping to prevent spikes in blood sugar levels. In contrast, more processed oats like quick or instant varieties have a higher glycaemic index and can affect blood sugar balance. Choosing organic oats can also be beneficial, as they are grown without synthetic pesticides or fertilisers.
Tip: Steel-cut oats take longer to cook; soaking overnight reduces the cooking time in the morning.
2. A Balanced porridge bowl
To keep porridge healthy and satisfying, aim for a mix of:
Complex carbs ( these are the oats)
Protein
Healthy fats
Fibre
Micronutrients (from fruit, seeds, nuts, spices etc.)
An example porridge formula:
1/2 cup oats +
1 cup liquid (water to cook and milk to top) +
2 tbsp protein source +
1 tbsp healthy fat +
Fibre-rich fruit +
Toppings for taste & texture
3. Nutrient-dense topping ideas
Here are a few topping ideas to get you started:
Chia seeds/flaxseeds Omega-3s, fibre, protein, gut health, anti-inflammatory
Nut butter (almond, peanut) Healthy fats, protein, magnesium, supports fullness and energy
Berries (fresh or frozen) Antioxidants, vitamin C, fibre, supports immune health, lower sugar
Apples/Pears
Banana
Greek yoghurt High protein, probiotics
Spices (cinnamon, nutmeg, turmeric) Anti-inflammatory, can help support blood sugar (cinnamon) adds flavour with health benefits
Dark chocolate/cacao nibs Magnesium, antioxidants, mood-supporting, satisfying treat
Tahini Full of plant-based calcium
4. Two of my favourite combinations of porridge bowls for autumn
Golden porridge (Anti-inflammatory)
Steel-cut oats cooked with water
Top with almond milk
1 tsp turmeric + cinnamon
Scoop of collagen
Topped with chopped dates, tahini, honey, walnuts, hemp seeds and ground flax
Berry protein bowl
Rolled oats cooked in almond milk
A piece of 80% dark chocolate melted in the porridge
Top with Greek yoghurt
Topped with berry compote, ground flaxseeds, chia seeds and almond butter