Is porridge bad for you?
Is porridge bad for you? How about crumpets? This question has been in the media recently due to the ban on advertising high fat, sugar and salt foods to children before 9pm. Now the quick answer is this is a case of the media sensationalising something. Keep eating your oats and your crumpets. They are totally fine to include in your diet. For the longer answer, I’ll explain more below.
What is the Junk Food Advert Ban?
This is a ban on advertising foods high in sugar, fat and sugar to children pre-watershed (9pm). On top of this it also includes a ban on online adverts too. Now let’s just agree that “junk food” is a pretty awful term. It is not one I agree with.
The ban on adverts is not to say that these foods cannot or should not be eaten. Let’s remember that the point here is this is focused on adverts to children, not adults. Now, if you watch much children’s TV, the adverts are mainly for HFSS foods. Seeing these over and over can lead to them wanting them more and putting them on a pedestal.
It’s clear that children are not shown adverts for vegetables and wholegrains very often, so we need to redress the balance! Ideally, we want all foods to be seen as on an equal level and allowed, just some we eat less often. That takes responsibility as adults to look after the advertising to children.
How have foods been categorised for the ban?
A nutrient profile model (NPM) has been developed to evaluate foods. This looks at specific nutrients, the energy and the ingredients in foods advertised. The NPM considers the positive nutrients: fruit, vegetables, nuts, fibre, protein and also sugar, salt, saturated fat, energy. Each food is evaluated looking at the nutrients it contains per 100g and from this is given a score. A score over 4 and a food will not be allowed to be advertised to children. Just to be clear, the ban does not however come into effect until October 2025.
So is porridge bad for you?
The answer here is that no food is bad for you, so no porridge is not bad for you at all. Let’s not forget that the media have to sell a story and this was how they did it. All foods can have a place in our diets.
Porridge, primarily made from oats, is packed with essential nutrients. A typical serving provides energy, protein, those essential carbohydrates and beta-glucans, a soluble fibre which can help maintain steady energy levels and lower LDL cholesterol levels. Oats are low in glycemic index so can help with moderation of your blood sugars. The fibre in oats can also act as a prebiotic which is great for your gut bacteria. So providing benefits for your heart and your digestive health.
So why the fuss over porridge?
There are different types of porridge. Where you can, opt for porridge made from whole, rolled, or steel-cut oats rather than quick oats. Why? These varieties contain the outer layer of the grain, which is rich in nutrients and fibre. This makes rolled oats higher in fibre (around 9g/100g) compared to instant oats (6g/100g). Rolled oats are the chunky ones that often come in large bags and instant or quick oats often come in sachets or pots.
What about instant oats?
Instant oats are the ones that are smaller. They often come in pots and sachets. These oats have been ground down and processed further, which makes them quick to cook and easier to digest. Let’s highlight that it can be totally fine to have the quick oats sometimes (let’s face it they are super easy and useful at work or when away from home). However, they do have some differences.
Some instant oat pots and sachets (not all) can have added sugar in them. You can check the label to see this. This is most usually the flavoured versions, such as golden syrup oats. Some of this sugar comes from milk powder, which makes a difference. Usually you may make porridge using milk, in the instant pots made with hot water the milk is added in advance using milk powder, no bad thing. Even with some added sugar in ready porridge these porridge pots can be a good breakfast on the go, compared to not having anything or grabbing fast food for breakfast on a regular basis. It’s all about context.
Instant oats also do not have as much fibre as rolled/whole oats. Rolled oats are around 9g/100g and instant oats more like 6g/100g. Which is not really a problem as you can always add fibre in using nuts and seeds and fruit.
How to add nutrition to your oats:
Let’s not forget the fact that we don’t normally eat dry oats on their own. Oats are the base of a meal or snack and we add into them. You can add nutrition to your oats by adding:
- 1-2 tsp flaxseed for more fibre, perfect for your instant oats!
- 1 tbsp seeds eg pumpkin or sunflower
- A drizzle of peanut butter for taste and healthy fats and protein
- Berries rich in antioxidants and vitamin C
- Nuts for fibre, protein and healthy fats.
- Milk for calcium and protein
What about crumpets?
Once again this is about context. Crumpets are totally safe to be eating and to be giving to your children, some of the time. They do contain some salt and are classed as an ultra-processed food. Let’s remember however that context is the key! Crumpets with peanut butter and banana on top can be a nutritious snack. Crumpets with lots of butter and jam is more of a now and again snack. Both have value in our diets, but some foods are more “fun foods” to bring joy and others can be eaten more regularly. Personally I have children who love crumpets, we buy them now and again and they will be staying on the menu!
The take-home message on is porridge bad for you?
Porridge is nutritious and delicious! These regulations have been brought in for children and the media has put a spin on it. Remermber, if you are using an instant oat pot/sachet it may have added sugar, you can check the label to see. However all foods fit in our diets! Try adding toppings to your porridge for extra nutrition. Crumpets can make a balanced lunch or snack. It’s all about context and what we add to a food.