Porridge is considered extremely healthy and is therefore fully in line with the trend among nutrition-conscious people. However, oatmeal is not always as healthy as it is often claimed, as many mixtures contain a lot of sugar.
In this post, we will closely examine how you can avoid sugar traps in porridge and how to achieve the ideal porridge preparation for your naturally sweet oatmeal.
Avoid these sugar traps in porridge
When standing in front of the cereal shelf in the supermarket, the wide selection can be overwhelming. Most manufacturers promise healthy oatmeal mixes and entice customers with juicy-looking berries on the packaging, which are intended to represent natural sweetness.
In reality, however, many porridges are packed with sugar, as it is relatively inexpensive and easy to process. Additionally, this pleases the taste buds of consumers, making them reach for the same product again and again.
It is worth taking a closer look at the back of the pack. If sugar is listed among the first ingredients, that is a bad sign. However, high-sugar breakfast cereals are not always easy to spot. Product claims such as "sugar-free," "low in sugar," or "without added sugar" can also be confusing.
Sugar traps in oatmeal – glucose, fructose, and more
Ingredients like glucose, glucose syrup, or even fructose may be less noticeable on the ingredient list. Nevertheless, all three substances cause your blood sugar level to spike sharply, leading to an increased sensation of hunger shortly after.
This happens because the blood sugar rises excessively due to these sugary ingredients, but then drops sharply, often resulting in cravings.
Sugar substitutes – sweetness without calories
However, just like glucose and fructose in ready-to-eat mixtures, artificial sugar alternatives are also often added. Yet not all of these should be grouped together; not every sugar substitute is automatically unhealthy.
It is always important to pay attention to their effects on the body. Sweeteners such as xylitol, for instance, do not raise blood sugar levels – but they can have a laxative effect in larger quantities. This is not only unpleasant but also places unnecessary strain on your gastrointestinal tract.
If you’re trying to keep your blood sugar levels stable, for example, to prevent obesity or diabetes, sweeteners can be quite helpful. However, there are also more natural methods that come without unpleasant side effects.
Three tips for a healthy and naturally sweet porridge
To achieve a healthy and naturally sweet porridge preparation, consider the following tips. They provide a healthy breakfast that is not only sweet but also nutritious.
Tip 1 – Porridge with fresh fruit
Adding fresh fruit to the porridge not only provides pleasant sweetness but also delivers numerous essential micronutrients to your body. Depending on the type of fruit, you can find everything from vitamins and minerals to digestive fibers , in them.
Berries, for example, offer plenty of antioxidants, while a banana provides a decent dose of magnesium. The significant advantage is the vast variety of fruits available, and each variety has its unique benefits.
Tip 2 – Frozen fruit as a topping in oatmeal
Frozen fruit can be an excellent alternative to fresh fruit, especially if you value regional products. Frozen fruit can carry you through the winter months.
Instead of opting for exotic fruits, which involve long transport and a considerable ecological footprint, you can rely on frozen fruits that are often sourced from a nearby country, making them more sustainable.
Frozen berries are particularly suitable. If thawed carefully, they can add extra bite to your porridge. Additionally, as a berry mirror, these vitamin-rich varieties can provide an extraordinary burst of flavor in your cozy warm breakfast .
Tip 3 – Dates for an Oriental twist in porridge
For those who enjoy a particularly sweet taste, dates are highly recommended. They might not be regional, but purchasing them in larger quantities means one pack can last a long time.
You can easily cut the mineral-rich dates into small pieces and mix them into the oatmeal, giving your porridge a unique Oriental flavor. You can further complement your oatmeal with matching spices such as turmeric or cinnamon.
How to make your sugar-free porridge
To prepare your healthy porridge, you will naturally need the right basic recipe alongside delicious toppings. For the perfect base, you only need three ingredients: oatmeal, water, and a pinch of salt.
Simply bring the high-fiber oatmeal to a boil with water and a little salt, and your healthy porridge will be ready.
Porridge basic recipe – sugar-free and vegan
Ingredients
- 180 ml milk or plant drink
- 3-4 tbsp oatmeal
- 1 pinch of salt
Preparation
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Bring the milk (or plant-based drink) to a boil in a saucepan.
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Add oatmeal and reduce the heat to low.
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Simmer the porridge for about 5 minutes, stirring constantly with a spoon to prevent burning and to achieve a creamy texture.
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Remove the pot from the heat and let the porridge steep until it reaches the right consistency.
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Finally, add a pinch of salt to enhance the flavor of the oatmeal, whether you choose sweet or savory toppings.
Of course, you can also use milk or a vegan milk alternative instead of water. You can also replace the oatmeal if necessary – for instance, with particularly nutrient-rich oat bran or quinoa if you're interested in experimenting.
If you want to save time or make it effortlessly, you can simply buy porridge . Our Verival Porridges are all 100 percent organic, with no artificial sugar; instead, the natural sweetness comes from freeze-dried berries or delicious dates.
The optimal toppings for your sugar-free oatmeal
While we have already touched on a selection of healthy toppings, there is more than just fruit. Nuts, nutmeg, or seeds are particularly suitable for making your porridge even healthier and tastier.
For example, one tablespoon of organic crunchy almond cream adds an extra portion of high-quality proteins and healthy fatty acids. Even a mixture of whole nuts can provide additional texture and flavor to the oatmeal.
For those who prefer a subtler taste, seeds such as flaxseeds or chia seeds can also contribute essential nutrients. They may not stand out as much in terms of flavor but still provide a wealth of plant-based proteins, fiber, and minerals.
Experiment with various combinations to find the perfect mix for your sugar-free porridge that you enjoy the most. Enjoy!
