At first glance, porridge might not seem like the most exciting breakfast in the world. It’s so good for your health; loaded with healthy fibre and micronutrients, porridge benefits you and provides energy to fuel your active lifestyle.
Recent studies have found that by eating a small bowl of porridge every day could lead to a reduction of the risk of death by cardiovascular disease of 9%.
After reading that number, I ran to the nearest supermarket to pick up some oats to make porridge the next morning and you should too! I have said it before, it may not place at the top of your list for the favourite breakfast options but it is such a nutritious one that I highly recommend adding it to your meal plan.
Here are 5 reasons why porridge should make it into your breakfast bowl this week:
1. Easy to digest
Due to its high fibre content, it's easy to digest and keeps your blood sugar levels within normal limits. If you have celiac disease or gluten intolerance, oats are perfect for your daily porridge.
2. Lower cholesterol and risk of developing type 2 diabetes
Oats improve blood lipids and glycemic control in diabetics.
The benefits can be attributed to beta-glucan, a type of soluble fibre that reduces postprandial blood glucose and enhances the body's ability to use insulin. Furthermore, these grains have been shown to lower cholesterol levels and promote weight loss.
A study published in The Journal of Nutrition in 2018, indicates that whole grains may reduce the risk of diabetes by as much as 11%in men and 7% in women.
3. Can help reducing inflammation
Here’s just one more health benefit to add to the list.
The polyphenols in oats can positively alter the gut microbiota, increasing the number of good bacteria that regulate inflammatory processes.
Fruits and vegetables may trigger the process due to their high content of soluble fibre, vitamin C, folate and flavonoids.
Add fresh fruits to porridge to get the best of both worlds. This is a simple, effective way to boost your intake of soluble and insoluble fibre, fill up on vitamin C and power up your diet with antioxidants. Sprinkle a few slices of apples, pears or citrus fruits over oatmeal, add mashed bananas to the mix or top everything with berries.
4. Lower the risk of developing chronic diseases
With heart disease on the rise, it’s important to take a look at your food choices and see how you can implement some preventative measures.
Two or three servings of oats per day can significantly lower the risk of developing diabetes, cancer and cardiovascular problems. The phenolic acids in unrefined cereals exhibit antioxidant, antimicrobial and anti-inflammatory properties. When consumed regularly, these nutrients help balance the gut flora, protect your tissues from oxidative stress and improve digestive function. Researchers also note that ferulic acid, caffeic acid and other phenolic acids have the ability to destroy pathogens, improve insulin response and aid in weight management.
5. Helps regulate the appetite
If you have experienced feeling ravenous by 10am, you are eating the wrong foods. Porridge represents an excellent source of complex carbohydrates, which are slower to release their energy. Hence, you will feel full for longer periods of time.
If you’re looking for a way to give your health a little boost, consider adding porridge into your morning routine. Not only is porridge a convenient, and quick breakfast option but as you can see you will be armoring your body with tons of health benefits.
Start your day right and enjoy a bowl of warm porridge, and top it with some superfoods, nuts, and seeds to make it even healthier.