Porridge: everything you need to know (2023)

Whether in the café around the corner, on your Instagram account or in your colleagues’ thermos mugs: porridge has become an integral part of a healthy breakfast routine.

  1. What actually is porridge?
  2. How does the porridge taste?
  3. porridge benefits
  4. How is porridge made?
  5. Which oatmeal is suitable for porridge?
  6. How many calories does porridge have?
  7. Is porridge healthy?

When you think of oatmeal, do you think of watery oatmeal? Map. With a little imagination and refined with delicious toppings, you can conjure up a quick, nutritious and delicious breakfast in no time at all.

What actually is porridge?

Porridge is a dish made from cereal flakes cooked in liquid ingredients such as a vegetable drink, water or milk. Once the desired consistency has been reached, the breakfast porridge is sweetened with agave syrup or other syrup and refined with fruit, spices, nuts or seeds.

The breakfast dish does not always have to be sweet. Oatmeal is also a healthy version with veggies and herbs, and is an easy last-minute recipe idea any time of the day.

What is porridge made of?

Porridge: everything you need to know (1)

Oat flakes are used for the preparation in the classic way, but breakfast porridge can also be prepared with spelled flakes or other cereal flakes. If you eat gluten-free, pseudo-cereals such as millet, quinoa or amaranth are a good and equally nutritious basis for your porridge.

You can use a herbal drink of your choice as the liquid. Alternatively, water or a mixture is also possible. The higher the proportion of oat, almond or soy drink, the creamier your breakfast will be.

When choosing the fillings, you can let your imagination run wild. Alternatively, you can use classic supplements and combine your breakfast with crunchy muesli, sweet fruit or nutrient-rich superfoods.

You can find ingredients for baby food in every supermarket. Be sure to buy organic food. When choosing your plant drink, pay attention to added sugar, as you can confidently do without it.

Mingau x Overnight Oats

porridge andOvernight-Oats-Rezepteare very similar at first glance, at least as far as the ingredients are concerned. However, the two breakfast dishes differ in the preparation and the temperature at which the breakfast is enjoyed. While oats are boiled in a pot and eaten as a hot porridge, oats are soaked for a few hours (usually overnight), refrigerated, and then eaten cold or at room temperature.

What is oats?

Oatmeal, like porridge, refers to a porridge made from oatmeal or oatmeal prepared with milk or water. While in Germany the English designationBriefCover crops, oats in the USAAvenaI call.

Where does porridge come from?

Porridge originated in Scotland. The cold, humid climate typical of the Highlands provides ideal conditions for oats, the main ingredient in porridge. Farmers and shepherds knew about the benefits of today's superfood right from the start: oat flakes cooked in milk or water keep you full for a long time and provide energy for strenuous days in the fields.

But warm breakfast cereals are not only popular in Scotland. You can find porridge variants in many cultures around the world:

(Video) What Will Happen If You Start Eating Oats Every Day

How does the porridge taste?

The taste of oatmeal is very versatile and depends heavily on the ingredients you use to prepare it. If you cook porridge with water, it tastes milder than if you use oat milk. Without spices or spices, the porridge tastes pretty bland overall.

Porridge: everything you need to know (2)

The taste nuances for a perfect breakfast experience are in your hands. We have some suggestions for you:

  • Should it be chocolate today? So you can with cocoa powder, arefined sugar-free chocolate creamor help with a piece of chocolate.

  • You want sweet and fruity? Fresh or frozen berries are always a good option to enhance your porridge.

  • Need a sweet distraction from the cold winter days? Porridge with raisins, cinnamon and baked apples or pears ensures cozy warmth in the breakfast bowl.

  • Craving sweet almonds or exotic coconut? Nuts and nut butters not only provide flavor, but also plenty of creaminess and healthy fats for your breakfast.

  • Looking for an extraordinary combination of sweet fruits and aromatic spices today? Then mix in turmeric, a pinch of ginger and, if you're particularly brave, a pinch of pepper.Apple Cinnamon Mash.

porridge benefits

Porridge is not only delicious, but also a hearty and healthy option for breakfast. Oats contain many vitamins, minerals and fiber that keep blood sugar levels stable, keep you full for longer and prevent food cravings. In addition to the positive effects on the body, porridge has other advantages to offer:

  1. Simple preparation - short cooking time and only one pan - sounds like the ideal breakfast!

    (Video) Everything you Need to Know About Overnight Oats

  2. Few ingredients: for the classic version you only need oatmeal, milk or water and a pinch of salt.

  3. Availability: You can find the few products you need for your porridge in many corners of the world. Those who rely on oatmeal as the ideal breakfast will find what they are looking for when travelling.

  4. Also to take away: prepare your oatmeal and your treat the night beforeVegan breakfast to goit is ready to be delivered in the fridge.

  5. Varied: You can prepare porridge in many different ways. Opt for other types of muesli instead of oatmeal, use seasonal fruit and aromatic spices, or cook it your way with the many porridge recipes you can find online.

  6. Versatile: Porridge doesn't always have to be scooped out of a bowl. You can also use the flake mix to create other breakfast treats. how about this recipeFluffy Oat Pancakes?

  7. Cheap: It's true that ingredients for porridge with vanilla, goji berries, or hulled hemp seeds can ruin student budgets. However, if you stick to the basic ingredients and use seasonal fruit and some cinnamon, porridge makes a delicious and inexpensive breakfast.

How is porridge made?

Oatmeal is ready in no time. Our simple basic recipe forms the basis for many variations. Spices and sauces in particular make the various porridge recipes so varied. Depending on how hungry you are, you can adjust the amount of oatmeal. But also adjust the water or vegetable drink so that your breakfast is tasty and not runny or too solid.

Basic recipe for porridge

You need these ingredients for one serving:

  • 50 grams of oats

  • 250 ml liquid (water, plant drink or a mixture of these)

  • puff of salt


Bring the oatmeal and liquid to a boil in a small saucepan and cook, stirring, for a few minutes. Season to taste with a pinch of salt.


Porridge: everything you need to know (3)

(Video) Huge Mistakes Everyone Makes With Oatmeal

Does this porridge recipe sound boring? It is. Because only with fresh or dried fruit, nuts and nut butter, seeds and grains or crunchy muesli are oatmeal a delicious breakfast powerhouse. If you are not ready for exciting creations in the early morning, then our classics will help you further.shell toppingsConsequences. If you have a little more time and a muse, ours is7 porridge toppings that taste like a sweet dessertSpring.

How much milk do I need for my porridge?

Use our basic recipe as a guide for amounts. Depending on the desired consistency, you can vary the amount of liquid. If you like your porridge extra creamy, simmer a little longer in more milk. If you need a snack to start the day, you can use less runny and crunchy oatmeal.

How long to cook porridge?

The ideal cooking time depends on the desired consistency and the grain used. Usually, you only need to cook the porridge for about five minutes. On the other hand, if you use quinoa, amaranth or buckwheat, the cooking time is about 25 minutes.

addendum: Originally, the porridge is mixed with a so-calledhundredready. This wooden toothpick will not scratch non-stick pans or pots. The flat shape of the surface also means that the oatmeal is less sticky and sticky compared to a regular kitchen spoon.

Why salt in the porridge recipe?

As with pasta for sweet desserts, porridge should not be without a pinch of salt. This intensifies the taste experience and brings out individual nuances more effectively.

Which oatmeal is suitable for porridge?

Have you ever been impressed when you looked at the shelf with muesli and cereals in the supermarket? No wonder that we now find many other cereal flakes in addition to the classic oat flakes in all their forms. Depending on the desired consistency and cooking time, you can use different types of oats for your porridge. These are obtained from oat grain and then processed.

Is porridge healthy?

Porridge: everything you need to know (4)

Porridge is not only delicious and keeps you full for a long time, but has much more to offer. The fiber in oats serves as food for the health-promoting bacteria in the large intestine and is important for good digestion. A high fiber content in food also keeps you full for longer and has a balancing effect on blood sugar levels. The so-called beta-glucan in particular ensures a healthy intestinal flora and prevents food cravings.

Oats are also the ideal base for yourVegan protein breakfast🇧🇷 In addition to protein and the B vitamin thiamine, your body also receives minerals such as phosphorus, magnesium and zinc as well as trace elements such as iron, copper and selenium. However, whether the porridge is healthy or a sugar trap depends on the products you put or sprinkle on the breakfast porridge.

(Video) Clean Eating Oatmeal 101 - Everything You Need To Know About Oats

Tip: ready-made porridge from the supermarket or canteen is usually prepared with sweetened fruit puree, muesli chips or chocolate mass. If you're looking to eat healthily or even lose weight, look for a clean ingredient list or ask for a modified option with fresh fruit and whole nuts.

What are the benefits of sprouted porridge?

The germination of oats or other types of grain ensures that nutrients can be better absorbed by the body. For one, it breaks down phytic acid, which inhibits nutrient absorption. On the other hand, nutrients are better preserved due to the low degree of processing. Nice side effect: porridge is easier to digest.Sprouted porridge in raw food qualityIt can be a game changer if you often feel bloated after your oatmeal breakfast.

Is the porridge gluten free?

Porridge: everything you need to know (5)

Oats and flakes made from them do not contain gluten per se. However, oats can come into contact with cereals containing gluten both during cultivation and during processing. If you want or need to be on the safe side, use oatmeal labeled gluten-free or gluten-free pseudocereals such as millet, buckwheat, quinoa or amaranth.

How many calories does porridge have?

Porridge made from oat flakes has become an indispensable part of a conscious diet. Breakfast porridge is also recommended for weight loss. Porridge keeps you full for a long time and, depending on how it is prepared, is relatively low in calories.

Depending on the ingredients and preparation, a portion of porridge has between 300 and 500 calories. We want to show an example and use our basic recipe with 250ml oat milk for the calculation. The porridge is refined with an apple. As a topping we use a tablespoon of pumpkin seeds and a teaspoon of almond butter.

50 grams of oatsKalifornien. 175 kcal
250 ml HafermilchKalifornien. 100 kcal
1 medium appleKalifornien. 90 kcal
coverKalifornien. 140 kcal

As you can see, the small toppings make up a relatively large chunk of calories, but they also add important nutrients and flavor to your breakfast. Don't go without it, just enjoy it in moderation.


federal food key(accessed on 04/20/2022)

More fiber please! (2012): GED News, in:https://www.dge.de/presse/pm/mehr-ballasttoffe-bitte/(accessed on 04/20/2022)

Avena, Harvard T.C. Chan, she:https://www.hsph.harvard.edu/nutritionsource/food-features/oats/(accessed on 04/20/2022)

Beta-glucans - nutritional therapeutic aspects (2022): Society for nutritional therapy and prevention: In:https://fet-ev.eu/beta-glucano/(accessed on 04/20/2022)


Why is porridge so good for you? ›

Regardless of the type, shape or size, all porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 2g of beta-glucan.)

Is porridge warm or cold? ›

It is usually served hot in a bowl, depending on its consistency. Oat porridge, or oatmeal, is one of the most common types of porridge.

Is porridge good for your heart? ›

Eating three portions of wholegrain foods such as porridge every day protects your heart by slashing blood pressure levels,” reported the Daily Express. It said this could be as effective as taking medication.

What kind of food is porridge? ›

Porridge is a hot cereal made by boiling grains or legumes in milk, broth, or water. This gives porridge a thick, viscous consistency, similar to gruel. Certain porridges, like oatmeal, are made from milk and rolled oats.

What porridge is healthiest? ›

But if you want to get technical, Oat Groats remain the healthiest because they're the purest form of the whole oat you can eat. They're the least processed and contain the most nutrition.

Who should not eat porridge? ›

Many people with celiac disease are told to avoid eating oats because they might be contaminated with wheat, rye, or barley, which contain gluten. But in people who haven't had any symptoms for at least 6 months, eating moderate amounts of pure, non-contaminated oats seems to be safe.

Is porridge good for diabetes? ›

Porridge oats or the instant variety are both fine - just avoid those with added free sugars like honey and golden syrup. Wheat biscuits, shredded wheat or muesli (with no added sugar) are also great alternatives.

Is porridge healthy at night? ›

Because of its precious ingredients, the consumption of oats is very healthy, in the morning and in the evening. The high proportion of complex carbohydrates saturates for longer than average, stabilizes your blood sugar levels and reduces cravings for ravenous attacks in the evening.

What is another word for porridge? ›

synonyms for porridge
  • gruel.
  • oatmeal.
  • polenta.
  • burgoo.
  • frumenty.
  • grits.
  • grout.
  • loblolly.

Which type of porridge is best? ›

For this reason, steel cut oats may be the best choice for those looking for better control of their blood sugar. Steel cuts oats are slightly higher in fiber than rolled and quick oats. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control.

Which grain is best for porridge? ›

Best Grains for Porridge

You can use any whole grain for making porridge. Most people are familiar with the classics like oats and brown rice but freekeh, farro and buckwheat groats are also wonderful options.

Why is porridge called porridge? ›

The origin of the word “porridge” can be traced back on the one hand to the expression 'pottage', a variation of the French word 'potage' – a name for soup – and on the other hand to the word 'pot', the saucepan.

Is porridge a milk or water? ›

Porridge is a dish made from grain flakes cooked in liquid ingredients such as a plant-based drink, water or milk.

Can dogs eat porridge? ›

Yes, dogs can eat porridge oats as long as they're plain. Don't give your pup any of those instant or flavoured porridges because they simply aren't as healthy for your hound.

Is porridge a junk food? ›

Porridge with fruit and nuts is one of the healthiest foods we can eat.

What is an example of porridge? ›

Perhaps the most well-known type of porridge is oatmeal. It is made from different types of oats, including rolled, steel-cut, or instant. Examples of corn-based porridges are grits, which originated in the American South, and polenta, an Italian dish that is similar to grits but less creamy.

Can you eat porridge cold? ›

A popular breakfast favorite, oat flakes can be enjoyed cooked or raw. This means that you can either boil them, as when preparing oatmeal or porridge, or enjoy them cold, such as by adding raw oats to shakes.

Is porridge better than rice? ›

For example, a bowl of rice porridge has a higher GI than plain rice as the longer cooking time breaks down the cellular structure, making it easier to digest and raises blood sugar levels.

Is porridge better than eggs? ›

Eggs = More Protein

According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.

Is porridge good for your liver? ›

Oats may have protective effects for the liver as they contain a specific type of fibre called beta-glucan. One study showed that beta-glucan reduced liver damage and oxidative stress in individuals with obstructive jaundice.

What happens if you eat porridge everyday? ›

Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

Is porridge OK to eat everyday? ›

Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.

Is porridge good on an empty stomach? ›

2. Oatmeal, Buckwheat and Cornmeal Porridge. Eating oatmeal first thing in the morning or on an empty stomach has several advantages. First it provides a coating on the lining of the stomach which prevents irritation from your bodies naturally occuring hydrochloric acid (HCL).

Is honey OK for diabetics? ›

Generally, there's no advantage to substituting honey for sugar in a diabetes eating plan. Both honey and sugar will affect your blood sugar level. Honey is sweeter than granulated sugar, so you might use a smaller amount of honey for sugar in some recipes.

Does porridge make your blood sugar high? ›

For many people with diabetes, consuming oatmeal doesn't have a lot of cons. Eating oatmeal can spike blood sugar levels if you choose instant oatmeal, laden with added sugar, or consume too much at one time. Oatmeal can have negative effects for those who also have gastroparesis, which is delayed gastric emptying.

Does porridge make you sleepy? ›

"Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep."

What food is good before bed? ›

5 best foods to eat before bed
  • Cherries. Cherries, especially the tart Montmorency variety, are a natural source of melatonin. ...
  • Bananas. Bananas are rich in magnesium and have been found to significantly increase melatonin. ...
  • Walnuts. ...
  • Turkey. ...
  • Milk.

Is porridge a cereal? ›

Porridge is a hot cereal that can be made from a variety of grains, vegetables, or even some legumes. (Remember the nursery rhyme "Peas porridge hot?") Porridge is most commonly boiled in water or milk until it has a mushy consistency.

What is porridge called in Africa? ›

Ugali or sima (for others, see § Names) is a type of stiff maize flour porridge made in Africa. Sima is sometimes made from other flours, such as millet or sorghum flour, and is sometimes mixed with cassava flour. It is cooked in boiling water or milk until it reaches a stiff or firm dough-like consistency.

What country is famous for porridge? ›

Today, porridge prepared with water and a pinch of salt is as much a symbol of Scotland as whisky, bagpipes and haggis. But the history of this simple yet versatile grain doesn't end at the Scottish border.

What country eats the most porridge? ›

Did you know? According to the UN Food & Agriculture Organization, Denmark tops the world charts for the highest oat consumption – 9kg per person a year – followed by Belarus, the UK, Finland and Norway.

What milk is best for porridge? ›

Porridge. Hemp milk has its fans (“Oats with hemp milk, cinnamon and apple is really comforting, like apple pie,” says Kimberly Lin, the pastry chef at Lilly's Cafe in London), but oat milk is the porridge go-to.

What is the difference between oats and porridge? ›

The main difference between oatmeal and porridge is the grain used to make it. The bran is removed from ground oats to make oatmeal. Porridge is named according to the ingredients used in the preparation. For instance, porridge made from corn is called cornmeal.

Is oatmeal and porridge same? ›

Oatmeal and porridge are basically the same thing – it's what you get when you add milk or water to oats and cook them. At Uncle Tobys we think of oatmeal as being chunkier and coarser as opposed to our Quick Oats and Sachets, which produce a creamier bowl of oats.

What happens if you take porridge everyday? ›

Your Risk of Heart Disease Will Decrease

Because of the fiber content, oatmeal can help lower your "bad" LDL cholesterol, stabilize blood sugar levels and even lower high blood pressure—all of which play a significant role in minimizing risk of developing cardiovascular disease.

What happens when you take porridge every day? ›

They are particularly high in a specific type of fiber called oat beta glucan ( 6 , 7 ). Oats are also a relatively good source of protein and contain more protein than most grains ( 8 ). Research suggests that eating oats may reduce your risk of heart disease by lowering your cholesterol levels ( 9 , 10 , 11 ).

Is porridge good for losing weight? ›

Rather, it's about using porridge as a low-calorie yet nutrient-rich start to the day. One serving of oatmeal per day, combined with a low-calorie, nutrient-dense diet below your calorie needs, can help you lose weight. This may sound too simple, but this diet is actually easy to implement and promising.

Why is porridge so good for weight loss? ›

Because of the complex carbohydrates contained in porridge, the body needs a longer time to digest them completely. The stomach is busy and initially does not require a renewed intake of food. Thus, the long lasting feeling of satiety of porridge is the most important component that can support you in losing weight.

What is the best time to take porridge? ›

If you're looking for a way to give your health a little boost, consider adding porridge into your morning routine. Not only is porridge a convenient, and quick breakfast option but as you can see you will be armoring your body with tons of health benefits.

Is it good to eat porridge at night? ›

Because of its precious ingredients, the consumption of oats is very healthy, in the morning and in the evening. The high proportion of complex carbohydrates saturates for longer than average, stabilizes your blood sugar levels and reduces cravings for ravenous attacks in the evening.

How much porridge should you eat? ›

One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado.

Is porridge better for breakfast or lunch? ›

If you're someone who doesn't like breakfast very much, porridge probably offers you the best middle ground between breakfast and lunch. If it's just the time component that's lacking, porridge can also be perfectly meal-prepped to be eaten for lunch the next day.

Can you eat too much porridge? ›

It can lead to malnutrition and muscle mass shedding.

"Although oatmeal helps promote weight loss by suppressing your appetite, too much of it can lead to malnutrition and muscle mass shedding," says Dr. Eng Cern.

Which is healthier porridge or rice? ›

The more water you add to the dish, the lower the carbohydrates, allowing you to derive 30 calories for every 100 grams of rice porridge compared to the 100 calories you would get in plain rice.

Are eggs better than porridge for breakfast? ›

Eggs = More Protein

According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.

Can oats reduce belly fat? ›

Oats are super rich in fibre content, which helps you remain full and prevent overeating and binge-eating. Proteins keep blood sugar levels stable and prevent insulin spikes that may lead to fat storage. Oats are super low in calories, making them great for aiding weight loss.

How do you sweeten porridge without sugar? ›

Honey is certainly a healthy alternative for your porridge without conventional sugar. Provided it is organic honey, which preserves minerals and vitamins. Maple syrup is a similar alternative. Agave syrup is also relatively low in calories and particularly sweet.


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