Benefits of eating oat porridge and how to do it at home

Although in our country it is a dish known by the simple name of porridge, it is also common to know it and find it as porridge(also popularly known as oat porridge). It is a recipe arrived from England, where it is very common to consume it at breakfast for its nutritional wealth 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 incorporate fruits (such as banana, apple, coconut, pear, strawberries, red fruits) or nuts (hazelnuts, walnuts, raisins, almonds).

It is also possible to find vegan or vegetarian varieties, in which the milk is replaced by beverages of vegetable origin, such as rice milk, soy milk or almond milk. As a sweetener we can choose sugar, whole cane brown sugar or honey, or even consume it without sweetening 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 porridge?

As we told you before, the one known as porridge it is a kind of porridge made with cooked oats, which is cooked in water or milk. We can find different varieties, in which the oats are replaced by wheat, corn flour or swollen rice, and also by vegetarian or vegan versions in which the milk of animal origin or water is exchanged for vegetable drinks (for example by soy milk or rice milk).

But, as you can imagine, the classic version is traditionally made with oatmeal, although depending on our personal taste we can choose between fine or thick oat flakes, whose final touch will obviously be different.

What are the benefits of porridge?

The porridge is a recipe with high content of essential nutrients, in addition to providing other benefits extremely interesting for health. Therefore it is appropriate to consume it every morning.

1. Great nutritional wealth

It is a recipe rich in nutrients, among which we can mention:

Complex carbohydrates: provides satiety, providing a much longer satiating effect. It is therefore useful to consume it at breakfast, as it gives us the energy 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: is an unsaturated fatty acid that helps to lower the levels of fats in the blood.
Vitamins: especially highlights vitamins of group B (B1 and B2), as well as vitamin E.
Minerals: it mainly contributes magnesium, zinc, potassium, calcium and iron.

2. Reduce cholesterol

The porridge is rich in soluble fiber and in betaglucan, a beneficial compound for our cardiovascular system. Both nutrients are effective at the time of reduce levels of high cholesterol (1), and triglycerides, since in the case of betaglucan is able to absorb cholesterol and bile acids from the intestine.

In addition, for its richness in omega-6 unsaturated fatty acids is an ideal recipe for lower LDL cholesterol (2) at the same time increases HDL cholesterol.

3. Useful against constipation

In case of constipation regular consumption of porridge is ideal to alleviate it, thanks precisely to its high soluble fiber content.

This type of fiber is ideal in cases of constipation, since helps to facilitate and regulate intestinal transit, improving it completely naturally. In addition, it seems to possess potential prebiotic properties (3).

4. Help control blood sugar levels

When the porridge is consumed only, with milk or water and no sweetener is added, It is an ideal recipe for people with diabetes (4), since oatmeal, because of its content in complex carbohydrates, helps control blood sugar levels as they pass to it slowly, not abruptly.

5. Useful to control the 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.

6. Ideal for the smallest of the house

Choosing a breakfast or snack based on oat flakes becomes an ideal option for children, since their 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 (6).

How to make oat porridge: the traditional recipe of all life

Although 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 prepare porridge is very simple; especially if we follow the steps of the original recipe. This is, as it is traditionally made in England.

Ingredients needed:

5 tablespoons oat flakes
1 bowl of milk
To sweeten: sugar, whole cane sugar or panela (optional)

Steps to make the oat porridge:

As you will see, the steps to follow are extremely simple. Just put the bowl of milk in a saucepan and bring to a boil. Just when it starts to boil add the oatmeal flakes, and leave it to boil but lowering the heat a little.

It is very important that you continue stirring continuously, in this way you will avoid the formation of annoying and uncomfortable lumps, and that the oat flakes stick to the saucepan.

Continue to cook the oat flakes for 5 or 8 minutes, until a creamy and smooth paste forms. Ready! You just have to put out the fire and let cool a little.

If you want to see we leave you with a video tutorial that will help you a lot:

How to take the oat porridge?

Since it is a very complete dish from a nutritional point of view, which also provides enough satiety, you can consume it only at breakfast, accompanied by a cup of your favorite tea or a cup of coffee.

Bibliography:

Thongoun P, Pavadhgul P, Bumrungpert A, Satitvipawee P, Harjani Y, Kurilich A. Effect of oat on lipid profiles in hypercholesterolemic adults. J Med Assoc Thai. 2013 Dec; 96 Suppl 5: S25-32.
Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999 Jan; 69 (1): 30-42.
Valeur J, Puaschitz NG, Midtvedt T, Berstad A. Oatmeal porridge: impact on microflora-associated characteristics in healthy subjects. Br J Nutr. 2016 Jan 14; 115 (1): 62-7. doi: 10.1017 / S0007114515004213.
Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients 2015 Dec 10; 7 (12): 10369-87. doi: 10.3390 / nu7125536. Review
Geliebter A, Grillot CL, Aviram-Friedman R, Haq S, Yahav E, Hashim SA. Effects of oatmeal and corn flakes cereal breakfasts on satiety, gastric emptying, glucose, and appetite-related hormones. Ann Nutr Metab. 2015; 66 (2-3): 93-103. doi: 10.1159 / 000365933.
O'Neil CE, Nicklas TA, Fulgoni VL, DiRienzo MA. Cooked oatmeal is associated with better dietary quality, better nutrient intakes, and reduced risk for central adiposity and obesity in children 2-18 years: NHANES 2001-2010. Food Nutr Res. 2015 May 27; 59: 26673. doi: 10.3402 / fnr.v59.26673.