porridge, Oats or porridge are becoming increasingly popular on the breakfast table. Especially with a vegetarian or vegan diet, Oat flakes are valued. This versatile grain can be quickly prepared with milk, plant milk or water. Paired with fruity-fresh toppings such as apple pieces create a quick and easy meal. Porridge is considered filling, good for digestion and rich in protein . But does porridge live up to its reputation? In this guide we explain to you how healthy porridge actually is and how a healthy instant porridge looks like.
In In this article you will learn:
- What is so special about porridge ,
- which nutrients are contained in porridge ,
- what studies say about porridge ,
- how to make porridge in the healthiest way ,
- what a healthy instant porridge looks like,
- and which healthy toppings go well with porridge.
What is so special about porridge?
Porridge contains especially valuable fiber such as beta-glucans , which has a positive effect on your health. The porridge prepared oat flakes are so-called complex carbohydrates or Sugar. Unlike simple carbohydrates like those found in sweets Complex carbohydrates are digested more slowly. This prevents Prevents cravings and keeps you full for a longer period of time.
How healthy is porridge? A look at nutrients and fiber
oatmeal as the main ingredient for porridge are rich in valuable nutrients and fiber. The following natural nutrients are contained in oat flakes :
- Fiber : Oatmeal is particularly rich in soluble fiber. This is particularly easy to digest and thus contributes to regulating blood sugar levels and lowering cholesterol.
- Complex carbohydrates : Complex carbohydrates provide a long-lasting source of energy because the body needs more time to fully digest them. This prevents cravings caused by the rapid digestion of ingested sugars.
- Proteins : Oatmeal also contains proteins, which are important for building muscle and maintaining body functions.
- Fat : Oatmeal contains healthy unsaturated fats, especially omega-6 fatty acids. Omega-6 fatty acids support heart and brain function.
- Vitamins : Oatmeal provides several vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3). These vitamins play a crucial role in energy production, as well as skin, eye, and nerve health.
- Minerals : Oatmeal contains minerals such as magnesium, iron, and zinc. These minerals are important for muscle function, blood formation, and the immune system.
- Antioxidants : Oats contain antioxidants such as avenanthramides, which can help reduce inflammation in the body. Antioxidants also reduce the risk of heart disease.
You You can increase the nutritional content of your porridge by adding Toppings such as fresh fruit, nuts or seeds further enhance the flavor.
How good is porridge really? Two studies reveal
Porridge from oat flakes is considered by numerous studies to be healthy Oatmeal is recognized as a food option. Oatmeal has numerous positive attributes to our health. For example, a 2015 study by Valeur et al. [1 ] The influence of porridge on intestinal health was investigated. This study showed positive effects after just seven days of porridge consumption. For example, the concentration of the enzyme urease increased in the This enzyme converts urea into toxic ammonia into the body. The decrease in urease indicates that indicates that porridge can lower the ammonia level in the body. Some participants also experienced a reduction in Intestinal inflammations are detected. This is an indication that that porridge may be helpful in inflammatory bowel diseases could be helpful.
One another study from 2016 by Rebello et al. [2] found further positive effects of oat flakes as porridge In this study, the feeling of satiety was Porridge prepared with hot water proved as very filling. Beta-glucan, a type of fiber, seems to play a key role in this. In particular, due to This fiber signals satiety to the intestine, which slows down digestion and releases energy in the longer term. During the study, participants therefore consumed less energy at lunch if they had eaten porridge for breakfast in the morning. This is a signal that porridge cravings prevents.
What is the healthiest way to prepare porridge?
A Porridge made from oat flakes and hot water tastes more bland, even though it is a healthy and low-calorie basis. Toppings such as nuts, seeds or fresh fruit provide relief and round off the taste. A dash of honey brings the porridge a delicious sweetness. However, make sure that the porridge Do not over-sweeten with toppings. Porridge is always healthy if it contains mainly nutrient-rich ingredients The following tips will help you prepare a healthy porridge to prepare:
- Use whole grain oatmeal for more nutrients and fiber.
- Avoid added sugar from syrup or refined sugar.
- Control portion size to keep calories low.
Next to
homemade porridge, there is also instant porridge on the market,
which is prepared with hot water in a short time. Pay attention here
However, pay attention to the list of ingredients and especially to the fact that no sugar
and no
additives are added.
What does healthy porridge look like?
Je more natural ingredients such as whole grains or fresh fruit are used The more calories are consumed, the healthier the porridge is. The mixture should rich in nutrients, proteins, fiber and healthy Omega-3 fats. This way, the meal keeps you full and promotes your performance after breakfast. An example of a healthy and homemade porridge is a porridge with apple pieces :
- Choose nutrient- and fiber-rich whole grain oatmeal as a base.
- Place the oats in a saucepan and add water, milk, or milk alternatives until the oats are just covered.
- Heat the pot over medium heat, stirring occasionally, until the porridge reaches the desired consistency (usually 5-7 minutes).
- While the porridge is heating, cut a fresh apple into small pieces.
- Add the apple pieces to the finished porridge and season your porridge as you like, for example with cinnamon or vanilla.
- Additionally, you can add toppings such as nuts or raisins to the porridge to refine the taste.
This
Homemade porridge contains a balanced mix of
important nutrients, proteins, carbohydrates and healthy
Fats. The porridge is in
It takes about 10 minutes to prepare and will keep you full for several hours .
Is there also healthy instant porridge?
If If you want things to go faster and easier, a healthy Instant porridge like Insta Food an excellent alternative. Insta Food is in prepared in three minutes , which makes it an ideal morning meal. Especially It is practical that Insta Food in the cup is prepared without any additional utensils . It comes in a cup that already contains a small Includes a wooden stirrer. All you need is hot Water or heated milk to use Insta Food as healthy porridge to prepare.
Preparing healthy porridge: 3 ideas for healthy toppings
porridge, homemade or instant, can be made by adding healthy Toppings are not only more delicious, but also healthier. Here are Three ideas for healthy toppings to spice up your porridge :
Berries and nuts
- Fresh or frozen berries such as blueberries, raspberries or strawberries are rich in antioxidants and vitamins.
- Add a handful of chopped nuts, such as almonds, walnuts, or hazelnuts, for healthy fats and protein.
- A touch of honey or maple syrup can enhance the sweetness and flavor.
banana and almond butter
- Cut a ripe banana into thin slices and place them on your porridge.
- Add a spoonful of almond butter or peanut butter for creamy texture and extra protein.
- A hint of cinnamon or vanilla can round off the flavors.
coconut
and tropical fruits
- Sprinkle grated coconut over your porridge to add an exotic flavor and healthy fats.
- Pineapple or mango offer a sweet and refreshing note.
- A splash of lime juice or mint leaves can enhance the tropical flavor.
Conclusion: Porridge is a healthy meal
porridge, also known as oats or porridge, has proven to be a healthy and nutritious option for breakfast . The meal made from oatmeal promotes Health is sustainable and is especially, but not only, Popular with vegetarians and vegans.
The high content of fiber, especially beta-glucans, contributes contributes to good digestion. Porridge also provides a long-lasting feeling of satiety and stabilizes the blood sugar levels. Oat flakes also contain important Nutrients such as proteins, unsaturated fatty acids, vitamins and Contain minerals that help maintain body functions and contribute to promoting health.
Next to Like homemade porridge, instant porridge can also be healthy. One example is Insta Food, which can be created in just three minutes This way you will quickly be full for breakfast and You stay full, without any feeling of heaviness in your stomach. If you now If you have a taste for it, the Insta Food tasting set an ideal introduction. The set contains two flavors, which are free of additives. This way you can bring a healthy change on your breakfast table. Simple, Delicious and healthy: That’s what Insta Food stands for!
Sources
[1]: Valeur, J., Puaschitz, N., Midtvedt, T., & Berstad, A. (2016). Oatmeal porridge: Impact on microflora-associated characteristics in healthy subjects. British Journal of Nutrition, 115 (1), 62-67. doi:10.1017/S0007114515004213
[2]: Rebello CJ, Johnson WD, Martin CK, Han H, Chu YF, Bordenave N, van Klinken BJ, O'Shea M, Greenway FL. Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial. J Am Coll Nutr. 2016;35(1):41-9. doi: 10.1080/07315724.2015.1032442. Epub 2015 Aug 14. PMID: 26273900; PMCID: PMC4674378.
