Nutrition experts have long described it as the breakfast of champions, for its generous helping of gut-friendly fiber that keeps you full until lunchtime.
But the health benefits of porridge have now come under scrutiny, thanks to new government guidelines classifying some types of morning porridge favorites as “less healthy”, alongside junk food.
Under new plans to ban adverts for caloric and sugary foods before 9pm, ministers will not allow adverts promoting some types of Quaker Oats.
Nutrition experts have told MailOnline that the truth is not that simple and that most oatmeal options are a good breakfast option with many nutritional benefits.
Primarily, the benefits lie in oats’ naturally high fiber content—people who eat high-fiber diets are likely to be lean, as the nutrient helps people feel fuller for longer.
This, of course, means that they are less likely to snack or overeat during meals because they are so hungry.
The problems with readymade porridge brands lie in the amount of added sugar in the flavored versions, which is why some do not comply with the government’s strict new rules.
And understandably, it has left many people confused about whether porridge is healthy or not.
A bowl of porridge was long thought to be the breakfast of champions, but new Government guidelines have put this into doubt.
In a bid to simplify the options, MailOnline has looked at a wide range of popular products, from those available at high street chains to supermarket favourites.
To rate them, we compared them to Flahavan’s ultra-virtuous organic jumbo oats, which are essentially sugar-free and contain 3.3g of satiating fiber (approximately 8g per 100g, making it a high-fiber option).
McDonald’s porridge
Per 220 g serving:
cals 154
Sugar 6.4g
Fiber 2g
A serving of McDonald’s porridge is a hearty 220g, but at 154 calories, it’s within the NHS’s recommended limit of 400 calories for breakfast.
The sugars here occur naturally in milk and, in small amounts in oats, do not contribute to the NHS recommended limit of 30g of ‘added’ sugars.
With strawberry jam, there is an additional 10g (or two and a half teaspoons) of sugar, and this IS the “added” kind.
This still equates to less than 8g per 100g, which would be considered a medium sugar food, according to Food Standards Agency guidelines.
Porridges in a bag or in a pot usually contain ground or ground oats, as it makes them quicker to prepare; you can just add milk and stir, rather than having to cook them on the stove.
Grinding breaks down some of the fiber content, but at 2g 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 300g jar
cals 216
Sugar 6.9g
Fiber 4.2g
Pret’s Porridge Pot contains just three ingredients: whole milk, water and oats. This means that all the sugar is contained 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 pot is a much larger serving than previous instant packets, meaning that, like for like, the fiber content is virtually the same.
Pret gives you the option to add ‘garnishes’ such as blueberries, raisins and fruit compote.
However, this would add a considerable amount of “free sugar”, which is the type that is bad for oral health and can cause feelings of hunger. Instead, choose pumpkin seeds, which will add filling fiber, without added sugar.
Health rating: 4
Starbucks Classic Oatmeal
Per 300g jar:
cals 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 milk, which are not counted towards your limit of daily ‘free’ sugars, which are the ones that rot your teeth.
The amount of fiber is less than its competitors, although only slightly, possibly due to a slightly higher ratio of liquid to oats.
This pot is the only one analyzed that contains cream to improve the texture, which explains the higher caloric intake. It also contains more saturated fat than any of the others.
That said, the Pret version contains 1g more fat.
Health rating: 3.5
Tesco Instant Irish Oatmeal Porridge with Apple and Cinnamon
For a 190g sachet (prepared with water):
cals 103
Sugar 2.9g
Fiber 2.9g
The main ingredient here is rolled oats – 88 percent. However, the fiber content, at approximately 1.5 g per 100 g, is lower than Flahavan’s gold standard of 8 g per 100 g.
It is low in calories: the theoretical information is provided without adding milk. A 180ml serving of milk would add approximately 80 to 110 calories, depending on fat content, along with other options here.
It also contains added sugar, which will account for virtually all of the 2.9g of sugar (just over half a teaspoon) listed in the nutritional information, which is not mass but will lose it by half a point, since we’re being strict.
Health rating: 3.5
Quaker Oat So Simple Golden Syrup Porridge Sachets
Per 36g container with 180ml of semi-skimmed milk
cals 220
Sugar 15g
Fiber 2.6g
It has 15 g of sugar in total from the milk and the addition of syrup; However, it is equivalent to approximately 7g, or just under two teaspoons of sugar per 100g, making it a medium-sugar breakfast.
But with 2.6g of fiber, the same as a slice of whole wheat bread, it’s a hearty breakfast option.
And just 220 calories, which is about half the NHS recommended limit for breakfast, so you could add some fruit for a more substantial meal.
Health rating: 3
Quaker Oat So Simple Original Porridge Envelopes
Per 27g container, with 180ml of semi-skimmed milk:
cals 180
Sugar 8.4g
Fiber 2.4g
Basically all the sugar in a serving of this porridge comes from milk, which is not counted towards the NHS 30g daily sugar limit, due to the additional health benefits of milk.
As with Quaker Oat So Simple Golden Syrup Porridge, there is a substantial 2.4g of fibre, keeping you fuller for longer and less likely to snack between meals.
At only 180 calories, an extra banana and some berries would help make it a more filling meal and add vitamins and minerals.
Again, these are ground oats, which makes them “instant” to prepare, but reduces the fiber content, so they lose a health point to the “gold standard” Flahavans jumbo oats.
Health rating: 4
Ready Brek Original Porridge
Per 30g serving with milk:
cals 183
Sugar 7.5g
Fiber 2.4g
Ready Brek contains 60 percent oats and 38 percent oat flour, giving it a characteristic smooth texture.
But this is also why, gram for gram, it has less fiber than other instant porridge options listed here, which likely have a higher whole oat content.
However, like other sugar-free porridge options, it contains almost no sugar: here all the sugar comes from milk, which, as a dairy product, provides bone-building calcium.
Adding a fruit with fiber, such as banana, would improve the health score.
Health rating: 3.5