Is porridge good for you?

There are many varieties of porridge oats, including rolled, quick and instant.

Regardless of the type, shape or size, all porridge oats are wholegrains and contain a soluble fibre called beta-glucan, which can help lower your cholesterol levels if you have 3g or more of it daily, as part of a healthy diet.

Oats are also considered a high-fibre food, and according to research, eating plenty of fibre is linked with a wide range of health benefits, including a lower risk of type 2 diabetes and cardiovascular disease.

A 40g serving of oats provides around 3g of fibre, or 7.5g per 100g, which meets the requirements for a 'high fibre' food (at least 6g per 100g).

People who survive heart attacks have a greater chance living longer if they increase how much fibre they have.

Instant porridge is fine if you stay away from flavoured or sweetened versions

When it comes to preparation, there’s nothing wrong with microwaving, especially if you are in a rush in the morning.

Instant porridge is fine if you stay away from flavoured or sweetened versions. Even healthy-sounding flavours such as apple and blueberry generally contain added sugars.

The added sugars and calories in these types of porridge mean they are not healthy options for weight loss or for people with diabetes.

Whichever porridge you choose, make it with low-fat milk or water to keep the calories down and minimise saturated fat, especially if you are trying to lower your cholesterol levels or weight loss is one of your health goals.

Do not add salt, as having too much can raise your blood pressure over time, and avoid adding sugar, syrups such as golden syrup, or honey, especially if you have diabetes.

A tablespoon of syrup, for example, adds 60kcal and 16g of sugar – nearly a third of the daily maximum sugar intake for a woman.

Maple syrup and honey may sound natural, but are not any healthier and the sugar content is very similar.

For extra flavour, add fruit such as bananas, berries, raisins, apples or dates. These help towards your 5-a-day. A pinch of cinnamon adds a sweet flavour without any sugar and nuts can add texture and protein.

Want to get fit and healthy?

Sign up to our fortnightly Heart Matters newsletter to receive healthy recipes, new activity ideas, and expert tips for managing your health. Joining is free and takes 2 minutes.

I’d like to sign-up

Meet the expert

Tracy Parker is a registered dietitian and sports dietitian with over 20 years’ experience. Her work in the NHS focused on heart health nutrition. At the British Heart Foundation, she advises on nutrition, diet and heart health.