Benefits of eating porridge oats and how to do it at home - Green Health Tips - Health & Fitness News Benefits of eating porridge oats and how to do it at home | Green Health Tips - Health & Fitness News

Benefits of eating porridge oats and how to do it at home

Although in our country it is a dish known by the simple name of porridge , it is also common to know it and find it as porridge  (also po...

Although in our country it is a dish known by the simple name of porridge , it is also common to know it and find it as porridge  (also popularly known as  oat porridge ). It is a recipe coming from England where it is very common to consume it at breakfast for its nutritional richness and its very interesting energy supply.

It basically consists of a kind of porridge or mashed oats, cooked with water or milk . Thanks to its versatility, it is possible to incorporate fruits (such as banana, apple, coconut, pear, strawberries, red fruits) or nuts (hazelnuts, walnuts, raisins, almonds).

Benefits of eating porridge oats and how to do it at home

It is also possible to find vegan or vegetarian varieties, in which milk is replaced by drinks of vegetable origin, such as rice milk, soy milk or almond milk. As a sweetener we can opt for sugar, brown cane sugar or honey, or even consume it without sweetening and only take advantage of the sweetness qualities of the fruit or dried fruits incorporated into the original recipe as additional ingredients.

What is Porridge or Porridge?

As we said before, the  porridge  is a kind of  porridge made with cooked oats, which is cooked in water or milk . We can find different varieties, in which oats are replaced by wheat, corn flour or swollen rice, and also by vegetarian or vegan versions in which the milk of animal origin or water is changed by vegetable drinks (for example Soy milk or rice milk).

But as you can imagine, the classic version is traditionally made with  oats flakes , although depending on our personal taste we can choose between thin or thick oats, whose final touch will obviously be different.

What are the benefits of porridge?

Porridge is a recipe with a high content of essential nutrients, as well as providing other very interesting health benefits. It is therefore appropriate to consume it every morning.

1. Great nutritional wealth

It is a recipe very rich in nutrients, among which we can mention:

  • Complex carbohydrates : contributes satiety, contributing a satiating effect much more prolonged. It is therefore useful to consume it at breakfast, as it gives us the energy our body needs throughout the morning.
  • Fiber : Porridge is very rich in soluble fiber, which contributes satiety, helps to reduce cholesterol and regulates the intestinal transit, preventing constipation.
  • Omega-6 Fatty Acids : It is an unsaturated fatty acid that helps lower blood fats.
  • Vitamins : especially highlights group B vitamins (B1 and B2) as well as vitamin E.
  • Minerals : mainly magnesium, zinc, potassium, calcium and iron.

2. Reduces cholesterol

Porridge is rich in soluble fiber and beta-glucan , a compound beneficial to our cardiovascular system. Both nutrients are effective in reducing high cholesterol and triglyceride levels , since in the case of beta glucan it is able to absorb cholesterol and bile acids from the intestine.

Benefits of eating porridge oats and how to do it at home

In addition, omega-6 rich in unsaturated fatty acids is an ideal recipe for lowering LDL cholesterol while increasing HDL cholesterol .

3. Useful against constipation

In case of constipation the regular consumption of porridge is ideal to relieve it , thanks precisely to its high soluble fiber content.

This type of fiber is ideal in cases of constipation, as it helps to facilitate and regulate the intestinal transit , improving it completely naturally.

4. Helps control blood sugar levels

When porridge is consumed only, with milk or water and no sweetener is added, it is an ideal recipe for people with diabetes , since oatmeal, because of its complex carbohydrate content, helps to control levels Of sugar in the blood as they pass slowly, not abruptly.

How to make oat porridge: the traditional recipe of a lifetime

Although we add more or less ingredients, as for example could be the case of the recipe that we propose later (a nutritious and wonderful fruit porridge), actually  preparing porridge is very simple ; Especially if we follow the steps of the original recipe. This is, as traditionally elaborated in England.

Ingredients needed:

  • 5 tablespoons oat flakes
  • 1 bowl of milk
  • For sweetening: sugar, whole cane sugar or panela (optional)

Steps to make oat porridge:

As you will see the steps to follow are extremely simple. Just put the bowl of milk in a saucepan and bring to a boil. Just when it starts to boil add the oat flakes, and leave it to boil but lowering the fire a bit.

It is very important that you continue to stir continuously, in this way you will prevent annoying and uncomfortable lumps, and that the oat flakes will stick to the saucepan.

Continue cooking the oat flakes for 5 to 8 minutes, until a creamy, smooth paste forms. Ready! Just turn off the heat and let it cool a little.

If you want to see we leave you then with an instructive video that will help you a lot:

How to take oatmeal porridge?

Since it is an extremely complete dish from a nutritional point of view, which also provides plenty of satiety, you can consume it only at breakfast, accompanied by a cup of your favorite tea or a cup of coffee.

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Green Health Tips - Health & Fitness News: Benefits of eating porridge oats and how to do it at home
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