Is Porridge Actually Good for You? The Truth About Oats and How to Make Them Work Harder
Porridge has been demonised by wellness influencers as everything from bad for your blood sugars to ‘toxic’. This blog unpacks the real truth behind the small but mighty oat.
Why you might believe porridge is ‘bad for you’
If you’ve ever been told to avoid porridge because it's "high in carbs" or "just sugar in disguise," you’re not alone. In the world of diet culture, even the most nourishing foods somehow end up demonised. But here’s the truth: porridge is not only not bad for you — it can be an incredibly smart and satisfying choice, especially in midlife.
Let’s break down why oats deserve a place on your breakfast table — and how to boost their health benefits with just a few simple additions.
Health benefits of porridge
Oats are a whole grain, rich in soluble fibre, particularly beta-glucans. These fibres form a gel-like substance in the gut, which has been shown to:
Lower LDL cholesterol (the so-called “bad” cholesterol)
Help stabilise blood glucose levels
Support healthy gut bacteria (aka your microbiome)
Promote longer-lasting fullness — helping you feel satisfied well into the morning
🧠 One review found that eating 3g of beta-glucans per day (the amount in about a bowl of oats) can significantly reduce LDL cholesterol levels, reducing risk factors for heart disease.¹
And no — they don’t "spike your blood sugar like a donut." In fact, oats have a low to moderate glycaemic index, especially when combined with other high-fibre, protein- or fat-rich ingredients.
🥣 How to build a better bowl
Plain oats are just the base — how you prepare them can either elevate their nutritional value or leave them lacking. Here are some evidence-backed additions that make porridge a more complete, satisfying meal:
🌰 1. Add healthy fats
Nut butter, nuts, or seeds (like chia, flax, or hemp) slow down digestion, provide unsaturated fats, and keep you fuller longer.
Ground linseed (flaxseed) is particularly great for women in midlife — it contains lignans, which have a mild phytoestrogen effect and may support hormonal health.²
🍓 2. Add fruit
Berries, banana, grated apple or pear add fibre, vitamin C, and polyphenols — powerful plant compounds that reduce inflammation and oxidative stress.³
Tried dried or frozen fruit if you are in a hurry and need options that are ready to be thrown in asap.
🧂 3. Spice it up
Cinnamon doesn’t just taste great — it may also help support blood sugar regulation, particularly in people with insulin resistance or metabolic syndrome.⁴
Ginger, cardamom, or mixed spice can also provide extra antioxidants.
🥄 4. Add protein
Add some Greek yoghurt or protein powder for an extra boost of protein.
Ready to reclaim your relationship with food?
If you’ve been avoiding porridge — or any food — because of outdated diet rules, it might be time to rethink what “healthy eating” actually means.
You don’t have to choose between nutrition and enjoyment. You can eat in a way that supports your health, energy, hormones, and satisfaction — without counting, restricting, or second-guessing every bite.
If you're ready to:
Let go of food guilt and confusing diet rules
Learn how to nourish your body with evidence-based strategies
Rebuild trust in your body and enjoy all foods again
…I’d love to support you.
This is the kind of work I do every day with women in midlife — helping them eat in a way that’s informed by science and grounded in self-care. You deserve to enjoy your food and feel good doing it.
👉 Book a free 15-minute Discovery Call with me today
Let’s make nutrition simpler, kinder, and way more satisfying — one bowl of porridge at a time
References:
Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108
Touillaud, M. S., et al. (2007). Dietary lignan intake and postmenopausal breast cancer risk. Journal of the National Cancer Institute, 99(6), 475–486. https://doi.org/10.1093/jnci/djk094
Tsao, R. (2010). Chemistry and biochemistry of dietary polyphenols. Nutrients, 2(12), 1231–1246. https://doi.org/10.3390/nu2121231
Allen, R. W., et al. (2013). Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Annals of Family Medicine, 11(5), 452–459. https://doi.org/10.1370/afm.1517
Please note: This blog is intended for educational purposes and should not replace personalised medical advice. Consult a qualified healthcare provider for individual concerns.
