Porridge and oatmeal are arguably some of the tastiest breakfasts available. Oatmeal is comforting and warm on a cold winter morning, setting you up for the rest of the day.
Yet, have you ever thought about what oatmeal does for your body? It turns out your simple, go-to meal is actually packed with nutritional benefits.
In this article, we explain just why oats are so good for your body. We’ll also share our favourite oat recipes and show you how you can use oats to pack more protein into your diet.
Is porridge good for you? Oatmeal benefits
Oats are one of the healthiest grains on earth! Incorporating them into your diet provides you with an abundance of health benefits, from weight loss to a reduced risk of heart disease.
Here are some great reasons to consume more oats:
The nutritional value of oats is impressive
Oats are incredibly well balanced. Oats are a great source of both carbohydrates and fibre, yet they also contain more protein and fat than any other grain.
They are loaded with vitamins, minerals, and antioxidants. In fact, oats contain:
- Manganese
- Phosphorus
- Magnesium
- Copper
- Iron
- Zinc
- Folate
- Vitamin B1
- Vitamin B5
Oats are a great way to add some much-needed nutrition to your diet, helping you to feel better in the long run.
They have antioxidant properties
Oats are high in antioxidants. They contain a unique type of antioxidants called avenanthramides, which are solely found in oats.
Avenanthramides are thought to help lower blood pressure levels. It is believed that avenanthramides increase the production of nitric oxide in the body, which in turn helps to dilate blood vessels and creates better blood flow.
These antioxidants are also known to have anti-inflammatory and anti-itching effects.
Oats are good for weight loss
Oats and porridge make a delicious breakfast meal, especially when topped with healthy fruits. Oats for weight loss are a fantastic method for slimming down, without feeling like you’re on a diet.
A portion of dieting oats is really filling, helping you feel fuller for longer so you’ll be less likely to reach for the snacks. Oats contain beta-glucan, which increases the feeling of fullness by thickening up and taking up more space in your gut.
Beta-glucan also encourages the release of peptide YY. This is a hormone produced by your gut when you eat. This hormone is said to lead to reduced calorie intake, therefore, decreasing your risk of obesity.
Porridge is packed with fibre
Speaking of beta-glucan, oats contain a lot of it. Oats have a huge amount of this soluble fibre, which dissolves in water to form a thick gel-like solution in the gut.
In addition to making you feel full, beta-glucan promotes the increased growth of good bacteria in your digestion system.
It also helps to reduce cholesterol levels, in particular the “bad” cholesterol known as low-density lipoprotein (LDL). Beta-glucan allows is known to reduce blood sugar levels and helps to control insulin response.
Oats feed your skin too
Now, this one is a little out there but bear with us. Instead of eating oatmeal, you can use finely ground up oats as part of your skincare routine. Producers of skincare refer to ground-up oats as “colloidal oatmeal”.
A 2020 study assessed the effects of colloidal oatmeal on chronic hand eczema among patients in Iran. It was found that patients that used a 1% colloidal oatmeal cream were more likely to see longer relief from symptoms than those that didn’t.
Oat-based skin products can help to improve symptoms of problems such as eczema, psoriasis, and atopic dermatitis. The ground-up oats exfoliate the skin, helping to treat dry and itchy patches.
Protein porridge
Oats and porridge contain 13 grams of protein, which is a considerable amount given that a portion of oats is worth approximately 303 calories. However, adding an additional punch of protein to your oats is an easy way to ensure you are getting all the macronutrients you need.
Increasing the protein content of your oats helps to build and restore muscle tissue. Since muscle burns more calories at rest than fat does, ensuring you have healthy muscle tissue is key to having a fast metabolism.
There are many ways to pack your porridge with protein. Making porridge with milk is a simple method to add protein, although, this standard ingredient can feel boring. Switch up your oats by making them savoury, adding eggs or seeds to enhance flavour and protein.
Another super easy method to add protein is simply to incorporate protein powder in porridge. Flavourless protein powders will ensure that you are not compromising the comforting taste of your oats. However, protein powders such as the Optimum Health Ultimate Whey Protein offer exciting flavours like banana split and blueberry cheesecake. Adding tasty whey protein like this to your oats will ensure that you never get bored at breakfast.
Oatmeal recipe
Incorporating these beneficial oats into your everyday diet is so simple. There are many different ways to make oats, from savoury to sweet options, meaning you’ll never get bored.
Here are our favourite overnight and baked oat recipes:
Overnight oats recipe
Making overnight oats is incredibly easy! Using a sealable food storage container, you can quickly and conveniently make and store your oats in one container.
Our favourite recipe is nut butter overnight oats. Simply combine one part oats with one part milk, along with 1/8th part of seeds and a pinch of salt to taste. Then simply add a layer of your favourite nut butter! We recommend using high protein peanut butter and chia seeds. Pop some of your favourite berries on top for the ultimate recreation of a comforting peanut butter and jelly sandwich.
Once you have assembled your high protein overnight oats, put them in the fridge and leave them for at least two hours. Ideally, leave them overnight if you can as this gives the coats plenty of time to absorb the milk and creates the creamy texture you’ll be craving.
Be sure to use traditional, rolled oats. Quick oats will absorb the milk too quickly, making the oats mushy and more porridge-like.
Baked oats recipe
Baked oats are a warm and cosy treat, perfect for starting your day right! Baked oats are also super simple to add protein powder to as part of the recipe, without ruining the texture of the oats.
For the ultimate protein punch in the morning, our banana chocolate baked oats recipe contains plenty of high protein ingredients. To make, simply combine:
- 1/2 cup of rolled oats
- 1 banana
- 2 tablespoons of a nut butter
- 1/2 container of banana Greek yoghurt
- 2 ounces of milk
- 1/2 teaspoon of baking powder
- 1 scoop of chocolate protein powder
- Pinch of salt
Combine the ingredients and blend until smooth. Add the mixture to an oven-safe dish and top with nuts, banana, or even pieces of a protein bar!
Put your easy high protein baked oatmeal into the oven on 350F/176C for around 20-30 minutes, depending on how big your dish is.
Final thoughts
Rolled oats have endless benefits, making them our ultimate breakfast food. Packed with protein, vitamins, and antioxidants, they effortlessly aid your nutrition.
Here at Discount Supplements, we love adding a scoop of protein powder to our oats. When we’re on the move or heading to the gym, we even love snacking on a protein flapjack made from oats. Browse our collection to see how you can boost your oats.