What are the benefits of oatmeal porridge? Discover the properties it brings you at breakfast and how to make traditional oatmeal porridge.
Although in our country it is a dish known by the simple name of oatmeal porridge, it is also common to know it and find it as porridge (also popularly known as oat porridge). It is a recipe from England, where it is very common to consume it for breakfast due to its nutritional richness and its very interesting energy contribution.
It basically consists of a kind of porridge or oatmeal, cooked with water or milk. Thanks to its great versatility, it is possible to later incorporate fruits (such as banana, apple, coconut, pear, strawberries, and red fruits) or dried fruits (hazelnuts, walnuts, raisins, almonds).
It is also possible to find vegan or vegetarian varieties, in which milk is replaced by drinks of plant origin, such as rice milk, soy milk or almond milk. As a sweetener, we can choose sugar, brown whole cane sugar or honey, or even consume it unsweetened and only take advantage of the sweetening qualities of the fruit or dried fruits incorporated into the original recipe as additional ingredients.
What is porridge or oatmeal porridge?
As we told you before, the one known as porridge is a kind of porridge made with cooked oats, which is cooked in water or milk. We can find different varieties, in which oats are replaced by wheat, corn flour or puffed rice, and also by vegetarian or vegan versions in which milk of animal origin or water is changed for vegetable drinks (for example, for soy milk or rice milk).
But, as you might imagine, the classic version is traditionally made with oat flakes, although depending on our personal taste we can choose between thin or thick oat flakes, the final touch of which will obviously be different.
What are the benefits of porridge?
Porridge is a recipe high in essential nutrients, in addition to providing other extremely interesting health benefits. Therefore it is appropriate to consume it every morning.
Great nutritional wealth
It is a recipe very rich in nutrients, among which we can mention:
- Complex carbohydrates: provides satiety, providing a much longer satiating effect. For this reason, it is useful to consume it at breakfast, since it gives us the energy that our body needs throughout the morning.
- Fiber: porridge is very rich in soluble fiber, which provides satiety, helps reduce cholesterol and regulates intestinal transit, preventing constipation.
- Omega-6 fatty acids: it is an unsaturated fatty acid that helps lower the levels of fats in the blood.
- Vitamins: it highlights especially vitamins of group B (B1 and B2), as well as vitamin E.
- Minerals: it mainly contributes magnesium, zinc, potassium, calcium and iron.
Porridge is rich in soluble fiber and beta-glucan, a beneficial compound for our cardiovascular system. Both nutrients are effective in reducing high cholesterol levels, and triglycerides, since in the case of beta-glucan it is capable of absorbing cholesterol and bile acids from the intestine.
In addition, due to its richness in omega-6 unsaturated fatty acids, it is an ideal recipe to lower LDL cholesterol while increasing HDL cholesterol.
Useful against constipation
In case of constipation, regular consumption of porridge is ideal to relieve it, precisely thanks to its high content of soluble fiber.
This type of fiber is ideal in cases of constipation, since it helps to facilitate and regulate intestinal transit, improving it in a completely natural way. Furthermore, it appears to possess potential prebiotic properties (3).
Helps control blood sugar levels
When porridge is consumed alone, with milk or water and no sweetener is added, it is an ideal recipe for people with diabetes (4), since oatmeal, due to its complex carbohydrate content, helps to control blood sugar levels as they pass slowly, not abruptly.
Useful to control appetite
A trial carried out in 2015 (5) found that breakfast cereals with oatmeal provided greater satiety and better appetite control, especially in those participants who were overweight.
Ideal for the little ones in the house
Opting for a breakfast or snack based on oat flakes becomes an ideal option for children, since its consumption is associated with a better quality of the diet, a better intake of nutrients and a lower risk of central adiposity and obesity in children from 2 to 18 years old.
How to make oatmeal porridge: the traditional recipe of a lifetime?
Even if we add more or less ingredients, as for example it could be the case of the recipe that we propose later (a nutritious and wonderful fruit porridge), actually preparing porridge is very simple; especially if we follow the steps of the original recipe. This is how it is traditionally made in England.
- 5 tablespoons oat flakes
- 1 bowl of milk
- To sweeten: sugar, whole cane sugar or panela (optional)
Steps to make the oatmeal porridge:
As you will see, the steps to follow are extremely simple. You just have to put the bowl of milk in a saucepan and bring to a boil. Just when it starts to boil add the rolled oats, and bring to the boil but lowering the heat a little.
It is very important that you continue to stir continuously, in this way you will avoid annoying and uncomfortable lumps from forming, and that the oat flakes stick to the saucepan.
Continue cooking the rolled oats for 5 to 8 minutes, until a smooth, creamy paste forms. Ready! You just have to turn off the heat and let it cool down a bit.
If you want to see it, we leave you below with an instructive video that will help you a lot:
How to take oatmeal porridge?
Since it is an extremely complete dish from a nutritional point of view, which also provides a lot of satiety, you can consume it only at breakfast, accompanied by a cup of your favorite tea or a cup of coffee.