It has long been described by nutritionists as the breakfast of champions, due to its generous helping of gut-friendly fiber that will keep you full until lunch.
But the health benefits of porridge have now come under scrutiny, thanks to new government guidelines classifying some morning favorites as ‘less healthy’, alongside junk food.
Under new plans to ban adverts for high-calorie, high-sugar foods before 9pm, ministers will not allow adverts promoting certain types of Quaker Oats.
Nutrition experts have told MailOnline that the truth is not that simple – and most porridge options are a good breakfast option with many nutritional benefits.
The benefits lie primarily in the natural fiber content of oats; people who consume high-fiber diets are likely to stay slim, as the nutrient helps people feel full longer.
This obviously means that they are less likely to snack or overeat at mealtimes because they are extremely hungry.
The problems with ready-made porridge brands lie in the amount of added sugar found in flavored versions – which is why some are breaking the government’s strict new rules.
And it has, understandably, confused many people about whether or not porridge is healthy.
A bowl of porridge was long thought to be a breakfast for champions, but new government guidelines have cast this into doubt.
In an effort to make choices easier, MailOnline has analyzed a wide range of popular products – from those available at major retailers to supermarket favourites.
To review them, we compared them to the ultra-virtuous Flahavan’s Organic Jumbo Oats, which is essentially sugar-free and contains 3.3g of satiating fiber (about 8g per 100g, making it a high-fiber option).
McDonald’s porridge
Per portion of 220 grams:
Cal 154
Sugar 6.4g
Fiber 2g
A portion of McDonald’s porridge costs a whopping 220 grams, but at 154 calories this is well within the NHS recommended limit of 400 calories for breakfast.
The sugars occur naturally in milk and due to the small amount in oats they do not contribute to the NHS recommended limit of 30 grams for ‘added’ sugars.
Strawberry jam has an extra 10 grams (or two and a half teaspoons) of sugar, and this IS the ‘added’ kind.
This still works out to less than 8g per 100g, which would be considered a medium sugar food according to Food Standard Agency guidelines.
Porridges from the bag or jar usually contain ground or milled oats, as this makes them quicker to prepare. You can just add milk and stir, instead of having to boil it on the stove.
Milling breaks down some of the fiber content, but at 2 grams per serving it’s still about the same as a slice of whole wheat bread, so it will be filling.
Health rating: 4 (plain, or 3 with jam)
Pret a Manger porridge
Per 300 gram jar
Cal 216
Sugar 6.9g
Fiber 4.2g
Pret’s porridge pot contains only three ingredients: whole milk, water and oats. This means that the sugar is completely in the milk and nothing is added.
This version seems different from the rest because of its impressive fiber content – about twice as much as the others and about the same as two bananas.
However, this jar contains a much larger serving than the instant pouches above, meaning the fiber content is virtually the same.
For example, you can add ‘toppers’, such as cranberries, raisins and fruit compote.
However, this would add a significant amount of ‘free sugar’, the type that is bad for oral health and can cause hunger pangs. Choose pumpkin seeds instead, which will add filling fiber without the extra sugar.
Health rating: 4
Classic oatmeal from Starbucks
Per 300 g jar:
Cal 233
Sugar 8.7g
Fiber 2.1g
This is a relatively simple porridge formulation, containing semi-skimmed milk and water, oats, a small amount of cream and a pinch of salt.
All the sugars in this jar come from the milk, which doesn’t count toward your limit of “free” daily sugars, the kind that rot teeth.
The amount of fiber is lower than that of the competitors – albeit only slightly – possibly due to a slightly higher ratio of liquid to oats.
This jar is the only one that contains cream to improve texture, which explains the higher calorie count. It also contains more saturated fat than any other.
That said, the Pret version contains 1 gram more fat.
Health rating: 3.5
Tesco Apple & Cinnamon Instant Porridge Irish Oats
Per 190 g bag (prepared with water):
Cal 103
Sugar 2.9g
Fiber 2.9g
The main ingredient here is oat flakes – 88 percent. However, the fiber content is lower at approximately 1.5 g per 100 g than Flahavan’s gold standard of 8 g per 100 g.
It is low in calories; the theoretical information is given without adding milk. A 6-ounce serving of milk would add about 80 to 110 calories, depending on fat content, among other options here.
It also contains added sugar, which accounts for virtually all of the 2.9 grams of sugar (just over half a teaspoon) listed in the nutrition information. This is not a mass, but will lose half a point, because we are strict.
Health rating: 3.5
Quaker Oat So Simple Golden Syrup Porridge Pouches
Per pack of 36 grams with 180 ml semi-skimmed milk
Cal 220
Sugar 15g
Fiber 2.6g
This contains a total of 15 grams of sugar from milk and the addition of syrup, but this works out to around 7 grams, or just under two teaspoons of sugar per 100 grams, making it a medium sugar breakfast.
But with 2.6 grams of fiber – the same as a slice of whole wheat bread – this is a filling breakfast option.
And only 220 calories, which is around half the NHS recommended limit for breakfast, so you might like to add some fruit for a heartier meal.
Health rating: 3
Quaker Oat So Simple original porridge pouches
Per pack of 27 g, with 180 ml semi-skimmed milk:
Cal 180
Sugar 8.4g
Fiber 2.4g
In fact, all the sugar in a portion of this porridge comes from milk – which is not counted towards the NHS’s daily 30g sugar limit, due to milk’s added health benefits.
Just like Quaker Oat So Simple Golden Syrup Porridge, there is no less than 2.4 g of fiber, which means you feel full for longer – and are less likely to snack between meals.
At just 180 calories and extra banana and some berries would make it a more substantial meal, adding vitamins and minerals.
Again, these are ground oats, which makes them ‘instant’ to prepare, but the fiber content is reduced – losing a health point over the ‘gold standard’ Flahavans jumbo oats.
Health rating: 4
Ready Brek Original Pap
Per 30 g portion with milk:
Cal 183
Sugar 7.5g
Fiber 2.4g
Ready Brek consists of 60 percent oats and 38 percent oat flour, giving it a characteristic smooth texture.
But this is also why, gram for gram, it contains less fiber than other instant porridge options listed here, which are likely to have a higher whole grain oat content.
But like other unsweetened porridge options, it is almost sugar-free; the sugar here all comes from milk, which as a dairy product provides bone-building calcium.
Adding a fiber fruit like a banana would increase the health rating.
Health rating: 3.5