Is Porridge Good For Weight Loss?

Porridge, being a staple food for breakfast globally for thousands of years, has always remained a topic of hot discussion. The more it gets common, the more uninspired it becomes. Maybe it's because of the lack of awareness of the myths associated with it, like porridge making you fat. Forget everything, as myths are just myths. Let us motivate you with this hearty, warm, and nutritious breakfast option, which is full of benefits for you. This meal supports defence against chronic diseases, maintains gut health, and, with smart choices, contributes to a wholesome weight loss plan. So, let's find the answer to the question in detail: Is porridge good for weight loss?

What is Porridge?

Porridge is a warm, often creamy, popular breakfast dish made by boiling grains (such as oats, rice, wheat, barley, or corn) in water or milk until they reach a soft, thick consistency. People customise it with toppings like fruits, nuts, honey, or spices for added flavour and nutrition.

Specifically, people think that oatmeal is only porridge, but that's not true; it is one type of porridge available. The three most popular but common types are

●     Oatmeal: It's thick in consistency, made with either quick oats or old-fashioned ones in water with salt for 5 and 20 minutes. People sweeten it and eat it with or without toppings like chocolate chips, brown sugar, raisins, or some ice cream.

●     Grits: made from ground, dried maize, mostly from white or hominy corn, served with herbs, cheese, and other seasonings for different flavours.

●     Congee: Congee, a popular dish in China, is cooked in a broth of ginger and chicken bones. After it thickens into porridge, flavour it to your liking with soy sauce, white pepper, and salt. For extra taste, some enjoy adding fried garlic, green onions, and lime juice on top.

However, oatmeal porridge can also be considered of various types depending on texture or how much time it takes to cook.

●     The old-fashioned or rolled oats are popular. They are lightly roasted and flattened whole oats and need just 10 minutes to cook.

●     The steel-cut oats are whole oats sliced with a steel blade. They're less processed, so they need about 30 minutes to cook.

●     Instant oats are typically packaged in sachets or pots for quick cooking with boiled water. These oats are rolled thinner to speed up cooking and create a smoother porridge texture.

Porridge oats, as full of fibre, are a healthy breakfast, but less processed oats are a healthier option. Thus, it's better to avoid eating too many quick oats as they are high in sugar.

Health Benefits Of Eating Porridge Everyday

Let's discuss some of the benefits of eating oatmeal everyday.

Lowers Cholesterol

Oats have lower cholesterol levels and lower heart disease issues. Oats have a fibre named beta-glucan, which is a soluble fibre that not only slows down digestion but also moves it smoothly through the gut. It further binds with cholesterol and removes it from the gut, prevents absorption of it into the bloodstream, and keeps cholesterol levels low.

Regulates Blood Sugar Levels

Consuming a diet rich in red meat, refined grains, and sugary drinks can raise glucose levels and increase the risk of type-2 diabetes. However, if you maintain a healthy diet and do regular exercise, you can lower this risk. Eating whole-grain porridge is beneficial as it contains high fibre and starch, which lowers blood sugar levels.

Digestion

Bloating and constipation can be unpleasant, but eating porridge oats regularly may help prevent them. Oats, being high in fibre, contribute to the bulking effect, which improves stool consistency and frequency of bowel movements.

Rich In Antioxidants

Oats are a surprising source of antioxidants, including vitamin E and flavonoids. They also contain their own unique group of antioxidants called avenanthramides. They help neutralise harmful free radicals in the body, which can have various health benefits, from fighting signs of ageing to preventing chronic diseases. They also reduce blood pressure and prevent inflammation and itching. Moreover, oats are also rich in carbs, protein, fat, vitamins, and minerals.

Porridge Calories

There are 124 calories in 3/4-cup of classic oatmeal porridge cooked in water (porridge calories with water). If you make it with nonfat milk, the calories will be 215. Instant porridge is higher in calories, as the sachet comes with cinnamon or apple; the calories are 157 with water and 248 with nonfat milk. There are 168 calories in an average porridge serving made using cow's milk (porridge calories with milk).

Although knowing about individual calorie intake Is essential for a person's weight loss plan, the above information tells us that the calories of cooked food change with its ingredients. Hence, it's important that everyone should know how to calculate their calories. A calorie guide helps us with various tools and knowledge in finding and calculating our calorie intake.

But to lose weight, the nutritional value of foods consumed is also important. Pick foods low in calories but rich in nutrients, like oats, which boast high protein content, healthy unsaturated fats, and a variety of essential vitamins and minerals like vitamin B, iron, potassium, zinc, magnesium, and calcium.

What Happens If You Eat Oatmeal Every Day?

The NHS recommends including starchy foods, like oats, as a third of your daily diet. So you can eat oats every day. Starchy foods are not typically high in fat, but the ingredients added to them. Try to use low-fat ingredients in your porridge, like skim milk and fruits.

If you feel bloating and discomfort after eating porridge, it means you aren't used to fibre. In that case, start slowly to let your gut get used to it. Stick to a standard serving size of 30-60 grams of dry oats for weight loss based on research findings.

How To Make Low Calorie Porridge?

As we already discussed, the calories increase with added flavourings like water, chocolate, milk, or sweeteners. Here is a short guide that protects you from making and eating unhealthy porridge bowls.

●     Full cream milk and sugar make a delicious porridge but also make it higher in calories. You can take it as a sweet treat but not often; instead, choose low-fat milk, plant-based milk like soy, almond, or oat milk, or lower calorie intake.

●     Fresh or frozen fruit are both low-calorie and make porridge more delicious. For a quick option, try adding sliced banana or grated apple. Cooking fruit directly in porridge, like frozen berries and ripe pears, is also great, especially in season. Fruits make excellent toppings because they're packed with fibre, which slows down the absorption of natural sugars, preventing spikes in blood sugar levels.

●     For less sweet flavour, you can mix your porridge with nuts and spices. Chopped almonds, hazelnuts, and macadamias add texture, while nutmeg, cinnamon, and ginger balance sweetness without extra calories.

●     Honey and maple syrup are healthy and good alternatives to pure sugar as both are low in calories and perfect for sweet tooth. Maple syrup has less glucose than sugar, which helps avoid sharp blood sugar spikes, and it also provides nutrients like calcium, magnesium, and potassium. Honey boasts antibacterial and antioxidant properties, making it soothing for sore throats. Plus, it adds a touch of calcium, vitamin C, and zinc to your morning bowl of porridge.

●     You can take it for breakfast, as a snack in brunch or lunch, or even as an after-dinner dessert. How about taking a carrot cake porridge bowl that has grated carrot, ginger, cinnamon, and vanilla? This is less in calories as it doesn't have sugar, butter, or frosting.

Does Porridge Burn Belly Fat?

Some research suggests that the soluble fibre found in oats may aid in reducing belly fat. For instance, one study found that for every 10-gram increase in soluble fibre, there was a 3% decrease in visceral fat. However, diet alone isn't the complete solution; exercise is also important, and it plays a significant role in reducing belly fat. Rather than concentrating solely on losing weight in specific areas, adopting a holistic approach like Daniel Long Fitness to weight management is advisable.

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