You might have read that the SNP categorised porridge oats as “junk food” under new government advertising rules.
To nobody’s surprise, Brits didn’t seem to agree with that categorisation ― according to a YouGov poll, only 2% reckon the classification is appropriate.
But even though we all seem to think porridge isn’t junk, does that mean it’s actually good for us?
After all, only 16% agree that fruit juice ― which often has the same sugar content as fizzy drinks, albeit with more nutrients ― fits that description.
So... what’s the verdict?
Speaking to the American Heart Organisation (AHA), Candida Rebello, director of the nutrition and chronic disease research program at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge, said porridge has “many, many good qualities.”
Dr Frankie Phillips, a dietitian at The British Dietetic Association, seems to agree, telling HuffPost UK: “There isn’t a single dietitian who would consider oats to be anything but a valuable food for all ages.”
Oats are high in fibre, which Dr Phillips says “we eat far too little” of in the UK (20g on average rather than the recommended daily 30g).
They’re also a cheap source of vitamin B1, phytonutrients, and manganese.
Studies have linked the consumption of oats to lower harmful cholesterol and better weight management.
Additionally, the type of fibre oats have (beta-glucan) is a soluble fibre that helps you to stay fuller for longer and feeds your good gut bacteria.
“The fibre component alone is a nutritional wonder as it is a type of fibre called Beta-glucan, which studies have shown to be effective in helping to lower blood cholesterol levels and may also help to reduce rises in blood glucose levels after a meal,” Dr Phillips shared.
Beta-glucan is “quite unequivocally” good for our heart and gut health, Rebello says.
What about processed oats?
“Even when they’ve been refined as porridge oats they remain a highly nutritious, low-cost and versatile food containing fibre, B vitamins, a range of minerals and antioxidants,” Dr Phillips told HuffPost UK.
Instant oats may have a slightly higher glycemic index than their less-refined alternatives, Rebello says, meaning they’ll cause your blood sugar to spike a little more.
But it’s very hard to avoid any processing with oats ― even jumbo oats that take longer to cook have been steamed and rolled flat.
Oats aren’t like wheat, though. Their inedible hulls are always removed, but the fibrous bran makes up part of the body of the food rather than encasing it.
“In other whole grains, like in wheat, you can remove that bran layer,” Rebello shared.
“But in oats, this groat is very soft, so that bran layer cannot really be removed.”
That means all oats are wholegrain.
“Clearly, adding a heap of syrup or sugar to a bowl of porridge isn’t a great way of achieving balance, but a topping of chopped nuts, berries or dried fruit can pack in even more nutrients to an already top-notch breakfast choice,” Dr Phillips shared.
“If you’re limited to instant pots of porridge though, I’d suggest going for the plain type and adding your own toppings rather than pre-mixed pots which have added sugars,” he added.
But as for the oats themselves? Those are pretty great, experts seem to agree.