At the end of 2024, the UK Government announced a list of foods that will be banned from being advertised in their clamp down on junk food adverts in 2025. To some surprise, porridge is included in this list, along with other breakfast carbohydrates like cereal. But isn’t porridge recommended by the NHS as a healthy breakfast? While some instant or flavoured varieties do contain high levels of added sugar or salt, porridge made from whole oats is naturally nutritious and provides slow-releasing energy.
If you’re feeling confused about whether porridge is good for weight loss, and whether you should include it in your weight loss plan, we don’t blame you. Ultimately, it’s good to understand what kind of porridge could be the healthier option, what the best toppings are for a nutritious breakfast, and how it can help you on your weight loss journey as part of a balanced diet.
Why is porridge good for your health?
Let’s break down exactly what makes porridge good for your health:
High in fibre
It’s important to have varied sources of fibre as part of a balanced diet as it’s associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Porridge is a great source of soluble fibre when it comes to breakfast foods. It’s recommended that adults consume 30g of fibre a day, and a 50g bowl of porridge counts for 4g of your daily intake.
Good for heart health (promotes lower cholesterol)
Multiple studies have shown the benefits of eating porridge when it comes to boosting your heart health as it can help to lower your cholesterol. Oats contain a type of fibre called beta-glucan that can lower your blood cholesterol levels.
Additionally, another study looking at whether oats are beneficial for people with type 2 diabetes found that oats can help with blood sugar control and improve cholesterol levels.
Supports a healthy gut
Having a healthy gut microbiome with a balance of good bacteria is key to having good digestion, reducing inflammation, and minimising constipation or diarrhoea. So what we eat can really shift the needle.
As we mentioned, a healthy diet with a good amount of fibre is key, and one review found that oats can benefit our gut bacteria and promote the production of short-chain fatty acids (SCFAs). SCFAs are produced by the good bacteria in our gut and may help when it comes to losing weight. Win win!
Source of vitamins, minerals and antioxidants
Many studies have shown that wholegrain oats are packed with vitamins and minerals including vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, choline, sulphur-containing amino acids, phytic acid, lignins, lignane and alkylresorcinols.
Oats are also packed with antioxidants, which are compounds in our body that help fight off harmful free radicals—which are molecules that can damage our cells and cause illness.
Porridge and weight loss
Compared to other breakfast options like sugary cereals, porridge can be low in calories. As we’ve already established, it’s high in fibre, which can help with weight loss by keeping you feeling fuller for longer, and aiding digestion and constipation.
Wholegrain oats also have what’s called a “low glycaemic index” (GI) score. GI refers to how quickly a food containing carbohydrates raises your blood sugar levels. Foods with a score below 55 are absorbed more slowly, which can help with appetite control.
So if you’re taking a weight loss medication like Mounjaro or Wegovy, which also works by decreasing your appetite and cravings, incorporating porridge into your meal plan can help you feel fuller for longer.
How many calories are in a bowl of porridge?
At Voy, we're not big on calorie counting. Instead, we focus on understanding your unique eating habits and crafting meals for weight loss. But when it comes to how many calories are in a bowl of porridge, it depends on the type of porridge you’re eating, and whether you have it with milk or water.
Generally, a 40g serving of oats provides 152 calories, 5.3g of protein, 27g of carbohydrate, and 4g of dietary fibre.
The best type of porridge for weight loss
When it comes to the best type of porridge for weight loss, wholegrain oats are lower in calories than pre-packaged instant oats—most of which have added sweeteners and flavourings that are high in sugar. These instant oats are less likely to be nutrient-rich and fibrous enough for a regular breakfast. So it’s best to make your own porridge from whole oats.
Porridge toppings will add on extra calories—but there are plenty of nutritious, as well as delicious, toppings such as:
High in protein: Milk, milk alternatives like soy, Greek yoghurt
Healthy fats: Nuts, seeds, nut butters
High in vitamins: Berries, bananas, apples, pears
If you’ve just started out on your Wegovy or Mounjaro weight loss treatment plan, adding a nutritious bowl of porridge to your morning routine might help keep you energised and feeling full.
Weight loss isn’t about quick fixes, it’s about building lasting habits that will benefit you in the long run. Want to find out if weight loss medications could work for you? Take our weight loss quiz to start your journey.
¹“Here Are the Facts about Our Junk Food Advertising Ban – Department of Health and Social Care Media Centre.” Blog.gov.uk
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⁸Fabiano, Giovanna Alexandre et al. “Relationship between Oat Consumption, Gut Microbiota Modulation, and Short-Chain Fatty Acid Synthesis: An Integrative Review.” Nutrients vol. 15,16 3534. 11 Aug. 2023, doi:10.3390/nu15163534
⁹Eslick, Shaun et al. “Weight Loss and Short-Chain Fatty Acids Reduce Systemic Inflammation in Monocytes and Adipose Tissue Macrophages from Obese Subjects.” Nutrients vol. 14,4 765. 11 Feb. 2022, doi:10.3390/nu14040765
¹⁰Rasane, Prasad et al. “Nutritional advantages of oats and opportunities for its processing as value added foods - a review.” Journal of food science and technology vol. 52,2 (2015): 662-75. doi:10.1007/s13197-013-1072-1
¹¹“Glycaemic Index and Diabetes.” Diabetes UK, 2017, www.diabetes.org.uk/living-with-diabetes/eating/carbohydrates-and-diabetes/glycaemic-index-and-diabetes.
¹²Fulgoni, Victor L 3rd et al. “Oatmeal-Containing Breakfast is Associated with Better Diet Quality and Higher Intake of Key Food Groups and Nutrients Compared to Other Breakfasts in Children.” Nutrients vol. 11,5 964. 27 Apr. 2019, doi:10.3390/nu11050964
¹³“12 Delicious Heart-Healthy Porridge Ideas.” Bhf.org.uk, British Heart Foundation, 11 Feb. 2018, www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/14-delicious-heart-healthy-porridge-ideas. Accessed 6 Jan. 2025.
