Nine ways to make porridge healthier

Porridge is set to be included in a temporary ban on junk food advertising as part of a new law to tackle childhood obesity. New guidance published by the government revealed that the breakfast foods, along with flatbreads, croissants and a range of yoghurts, would be deemed too unhealthy to be advertised on television when the law comes into force from next October.

The restrictions also apply to breakfast cereals such as muesli, granola and “porridge, including instant porridge and other oat-based hot cereals”. However, porridge only falls under the ban if it contains a lot of sugar.

The aim of the measure is to reduce children’s exposure to foods high in salt, sugar and fat, reduce obesity rates and save the NHS billions of pounds.

The news will no doubt come as a surprise to some, as porridge is recommended as a ‘healthy breakfast option’ by the NHS and some charities and there are actually some potential plus points from a health perspective.

“Traditional porridge made from milk or water can be a nutritious breakfast and is a great source of complex carbohydrates, fiber and B vitamins that nourish your gut and support sustained energy levels,” explains nutritionist Jenna Hope.

However, the pre-portioned, flavored porridge cups and pouches often contain high levels of sugar and artificial flavorings, which can lead to a rapid rise in blood sugar levels.

“This is because, although oats are a source of fiber, they are primarily a carbohydrate,” explains Bex Prade, clinical nutritionist and functional medicine practitioner. “When consumed alone, they can cause a ‘sugar crash,’ leading to energy slumps, food cravings, and blood sugar imbalances later in the day.”

Oats are also low in protein, and without a protein source, Prade says your meal will lack the macronutrient balance needed for satiety, stable energy and muscle maintenance. Additionally, while oats contain some natural fats, they alone do not provide the essential fatty acids needed to support brain function, hormonal health, and long-lasting energy.

Luckily, there are a few easy ways to spice up your porridge and make the classic breakfast healthier and a little more enjoyable.

Ways to make your porridge healthier

Add a source of nuts or seeds

Nuts, seeds, and nut butters can be a great way to increase the amount of healthy fats, fiber, and protein in your diet. “Just a teaspoon of no-sugar-added nut butter or a pinch of seeds can really make a difference,” advises Hope.

Adding seeds like chia, ground flax and/or hemp can increase fiber, omega-3 fatty acids and essential minerals. “These nutrient-dense additions make the porridge more filling and nutritious,” adds Prade.

Sprinkle cocoa nibs on top

Cacao nibs are the perfect way to satisfy your chocolate cravings while preventing high sugar consumption. “They’re also rich in iron, magnesium and copper to support energy,” adds Hope.

Choose jumbo oatmeal

If possible, Hope suggests opting for whole jumbo oats instead of porridge, as they break down more slowly in the bloodstream and keep you fuller for longer.

Stir in an egg

This may sound like a strange recommendation, but Hope says that stirring an egg into your porridge while it’s cooking can increase the protein content and keep you fuller for longer. “Plus, eggs are rich in choline, an important nutrient needed to support cognitive function,” she adds.

Use cow’s milk or soy milk

If possible, try to ensure that you choose a high-protein milk with no added sugar for your porridge. “Soy milk is most nutritionally similar to cow’s milk, so it can be a great dairy-free alternative,” adds Hope. “Plus, water can be a great way to make a nutritious bowl of oatmeal if you’re trying to control your weight.”

Hope recommends avoiding the trend of using flavored milk or protein shakes to make your oatmeal, as these are often high in sugar and artificial flavors.

Grate in a vegetable

Carrots and zucchini are perfect for grating into porridge as they are not too strong in flavor. This is a great way to incorporate more vegetables and botanicals into your diet. “If you’re having a hard time getting your little ones to eat vegetables, adding them to porridge can be a good trick,” adds Hope.

Add protein powder

Adding a high-quality protein powder to your porridge will balance out the macronutrient profile. “This not only stabilizes blood sugar, but also supports muscle repair, metabolism and sustainable energy supply,” explains Prade. “Look for a clean, minimally processed option like a whey isolate, collagen peptides, or a clean plant-based protein.”

Incorporate healthy fats

Prade recommends stirring in a spoonful of real Greek yogurt, coconut oil, or tahini to boost the amount of healthy fats. “Alternatively, you can add chopped nuts such as walnuts, almonds or macadamia nuts to support hormonal health, brain function and anti-inflammatory processes,” she adds.

Sweeten naturally and sparingly

If you prefer a sweeter porridge, Prade recommends adding a small handful of berries or a drizzle of raw, local honey. “This keeps the glycemic impact low while providing additional nutrients and antioxidants,” she adds.

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