Are you looking for a healthy and filling breakfast? Then a porridge might be just right for you. This warm power breakfast is full of healthy nutrients. In this article, we will explain what makes porridge the ideal, healthy breakfast.
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What you should know about porridge
The typical porridge is based on the basic ingredient of oat flakes. These are processed together with water or milk to form a creamy porridge. The ratio is usually 3:1. A portion of porridge would therefore consist of 60 grams of oat flakes and about 150 millilitres of water or milk. But which is healthier, porridge with milk or water? Porridge with milk is creamier, porridge with water has fewer calories.
Porridge can also be referred to as oatmeal or oat porridge. So-called overnight oats are oats that have been soaked overnight. Oat porridge has been popular in Great Britain for a long time. Porridge is full of valuable ingredients. It also keeps you full for a long time and prevents cravings.
What exactly is porridge?
Porridge actually comes from Scotland. It was primarily eaten by working-class families for breakfast. Today it is a British national dish. In Germany, porridge is also called Haferbrei or Haferschleim.
In the USA, it is also known as oatmeal. Porridge has long since ceased to be just a home remedy for stomach complaints and is now a real breakfast trend. It can be prepared in a variety of ways to suit your individual tastes.
Why is porridge so healthy?
Protein package
Porridge is a real filling meal. The basis is oats, which are full of protein, vitamins, minerals and fibre. Fibre is good for your digestion and helps keep your blood sugar levels constant. If you eat porridge for breakfast, you are guaranteed to stay full until your lunch break.
Pure magnesium
Porridge is also an important source of magnesium. A 40-gram portion of oats already covers a quarter of your daily requirement of B1 and half of your magnesium requirement. Magnesium and B vitamins are important for your nerves and muscles.
Iron-rich
Porridge is also rich in iron and provides a lot of vitamin B6. While iron is essential for our oxygen transport, B vitamins are indispensable for our nervous and blood systems. Oats contain 5.4 milligrams of iron per 100 grams, which is more than a piece of roast beef.
Easy on the stomach and lowers cholesterol
Porridge is also very good for your tummy. The meal is easy on the stomach and ideal for irritable bowel syndrome sufferers. At a time when stress is continuously increasing, it is exactly the right food.
In addition, several studies have shown that oats, due to their numerous ingredients, sustainably lower cholesterol levels. Porridge has a positive influence on our blood sugar levels. This positive effect is due to the beta-glucan.
Nutritional information, calories and ingredients of porridge
The nutritional value of porridge depends heavily on the method of preparation. This is also due to the micronutrients. If you prepare your porridge with water, it will have by far the fewest calories. However, the porridge will then also contain less protein and fibre.
Due to the numerous minerals and vitamins, you should not do without toppings. But be sure to use them sparingly, otherwise the healthy breakfast can quickly become a calorie bomb. We'll give you some calorie examples:
- Basic porridge: 50 grams of oats, 200 ml of water and 1 tablespoon of honey provide 220 calories with 7 grams of protein, 38 grams of carbohydrates and 3 grams of fat.
- Basic porridge: 50 grams of oats, 200 ml of whole milk, 1 tablespoon of honey provides 350 calories with 14 grams of protein, 48 grams of carbohydrates and 10 grams of fat
- Basic porridge with banana and almond butter: 470 calories, 65 grams of carbohydrates and 14 grams of fat
Do you know your daily calorie requirement? Calculate your daily calorie requirement now for free with the Verival calorie calculator.
Organic porridge from Verival – discover it now
Can eating too much porridge make you fat?
You decide how healthy your breakfast will be
Porridge is actually very healthy and not a calorie bomb. However, you should make sure that you prepare the porridge with the right toppings and use them sparingly. You should not overdo it with high-fat toppings such as almond butter or nuts.
Honey or sugar should also only be used in moderation. Otherwise, your porridge can quickly contain too many calories.
Porridge can help you lose weight
Porridge can help you lose weight. Porridge keeps you full for a long time compared to a sandwich or yoghurt. This means you will be well satiated until lunch. This means that by the end of the day, you will likely consume significantly fewer calories than you would with a high-sugar breakfast.
When else can I eat porridge
Porridge doesn't have to be eaten only for breakfast. It is also ideal as a lunch or snack.
Porridge is a great source of energy, especially before exercise, and provides you with sufficient protein. You can even vary your oats according to the season. Add a delicious banana and nuts in winter and fresh berries in summer.
Discover the variety of porridge
Porridge is highly dependent on the right toppings. There are no limits to your imagination. Whether it's fresh fruit, nut butter, chia seeds, nuts, seeds, honey or grated coconut, the possibilities are endless. Spices such as cinnamon, cardamom and cocoa can also give your porridge a unique flavour.
