15 Nov Is Porridge Good for Weight Loss?
A warming bowl of porridge is a popular breakfast across the world, but is porridge good for you? And if you’re working on losing weight, is porridge good for weight loss? Let’s delve into the nutritional benefits of porridge, its role in weight management and how to make your bowl of oats healthier.
IS PORRIDGE GOOD FOR YOU?
Porridge can offer several health benefits. Oats, the main ingredient in porridge, are rich in essential nutrients such as manganese, phosphorus, and iron. They also contain antioxidants and plant compounds that have been associated with various health benefits, including reduced risk of heart disease and improved digestive health. The fibre in porridge aids in digestion and the particular soluble fibre found in oats, known as beta-glucans, has been linked to improved heart health. Beta-glucans may also support weight management by promoting feelings of fullness.
As a team of nutritionists who specialise in weight loss, we advise most of our clients to choose a breakfast that combines protein, healthy fats and fibre. This combination will promote fat burning, while keeping you satisfied until lunchtime. However, oats are primarily carbohydrates and while they do provide fibre, they’re lacking protein and healthy fats. That said, they are a better choice than sugar-heavy alternatives like ultra-processed cereals and toast with jam.
IS PORRIDGE GOOD FOR WEIGHT LOSS?
Whether or not porridge is a good weight loss breakfast for you depends on a number of factors.
Firstly, some people tolerate carbohydrates better than others. For those who are particularly sensitive to carbohydrates, a carb-rich breakfast like porridge may not be the best option. However, if you tolerate carbohydrates well and you don’t find that having a breakfast of porridge leaves you feeling sleepy mid-morning, we’ll talk you through how to optimise your bowl of porridge for weight loss later on in this article.
Depending on how you’re making it and the toppings you’re adding, porridge could be a valuable addition to your diet. Its high fibre content can help regulate blood sugar levels and prevent sudden spikes in insulin, which may contribute to reduced cravings and overall calorie intake. This is highly dependant on what you’re adding to your porridge, however.
By promoting satiety and preventing overeating, porridge can support weight loss efforts when consumed as part of a calorie-controlled diet.
Finding a balanced, healthy nutritionally balanced diet is the best way to succeed when it comes to weight loss. Working with a qualified nutritionist to find a diet that works for you and your tastes is the best way to achieve long-term success. Book your complimentary call with us today to find out how we can help you.
Keep reading to find out the best weight loss porridge recipes and ingredients.
HOW TO MAKE PORRIDGE HEALTHIER
Oats contain a small amount of protein, but not much. Enhancing your porridge with a protein powder can make it into a more nutritionally balanced meal. Ensuring an adequate protein intake is crucial if you’re trying to lose weight and want to feel satisfied after meals. Therefore it’s a smart choice to incorporate protein powder into your porridge. Opt for a naturally flavoured protein powder which can add sweetness without the need for high sugar honey or syrups. Here are five of our favourite protein powders.
ADD HEALTHY FAT
When losing weight, many people make the mistake of trying to cut fats from their diet due to their high calorie content. However, we now know that a moderate amount of healthy fats is an important part of the weight loss puzzle. Ensure that you’re including a moderate serving of healthy fats into each meal to provide slow-release energy. Add a tablespoon of coconut oil, unroasted nuts or sugar free nut butter all work well added to your porridge. Or top your bowl with a tablespoon of flax, chia or hemp seeds for added nutrients, taste and texture.
MILK OR WATER IN PORRIDGE?
A commonly asked question when it comes to making porridge healthy is whether to make it using water or milk. If you’re working on losing weight, filtered water is the best choice. If you prefer something a little creamier, try using organic almond milk. Avoid plant milks with long lists of ingredients you don’t recognise. Some brands can be highly processed. To make sure you’re picking a quality brand, check out our guide to the best dairy free milks.
ADD EXTRA NUTRIENTS
Up the nutritional value of your porridge by adding ‘superfood’ ingredients. Try adding cacao powder or cacao nibs, abundant in polyphenols that can help to reduce inflammation. Good quality greens powders and Haskapa berry powder are both potent sources of antioxidants. Fruit is a popular addition to porridge but if you’re trying to lose weight, steer clear of higher sugar fruits like dried fruit and choose a lower sugar fruit, such as a handful of berries. You can use fresh berries, or make a compote by heating frozen berries in a pan with a little water and a natural sweetener like xylitol.
How about eggs for breakfast instead? Read ‘3 New Ways to Eat Eggs’.
Book yourself in for a complimentary 25 mintue call or contact us and a member of our team will be in touch soon. We can talk through your challenges and explore whether one of our Intelligent Weight Loss programmes is right for you.
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