Porridge is the new muesli trend – perfect for breakfast or a snack between meals! The basic ingredients of porridge are oats, mixed with water or milk.
And what else? Fresh fruit, berries, different types of milk, but also chocolate sprinkles and other toppings – there are countless possibilities to create your perfect porridge. That's what makes porridge a real all-rounder.
Oats provide you with important nutrients to start the day perfectly: they contain proteins, filling carbohydrates, digestive fibres, muscle-regenerating magnesium, zinc, vitamins and minerals. This makes your porridge healthy and ideal for breakfast!
But even porridge can become a real fattening food if it is not prepared properly! So avoid these 5 mistakes:
The amount makes the poison
As with all foods, the saying ‘in moderation’ applies to the consumption of porridge as well. The long-chain carbohydrates in oats are extremely important for many functions in our body. But you should not eat too many of them.
They are also an ideal source of energy, especially if you do sports and use this energy. However, you should only eat as many carbohydrates as your body breaks down if you don't want to gain weight. You can find more information in our article ‘Daily carbohydrate requirement – how many can I eat?’
You are using the wrong toppings
Once you have the base, i.e. the oatmeal, it's time for the porridge toppings! You can add whatever you like: apples, bananas, berries, almond butter, chocolate chips, nuts, and so on. But don't forget that each topping has its own calorie content and should therefore be chosen carefully.
Berries, for example, are a relatively low-sugar option for spicing up your porridge. By contrast, bananas or grapes contain a comparatively high number of calories. Healthy oils, such as a teaspoon of flaxseed oil with plenty of omega-3 fatty acids, can also be a good addition.
Don't over-sweeten your porridge
So, you have a healthy bowl of porridge for breakfast, topped with delicious ingredients, but it's not sweet enough? Careful! Don't be tempted to sweeten your oatmeal too much. A little maple syrup or honey can't hurt and is better than regular refined sugar, right?
That may be true, but it's still sugar and can quickly ruin the healthy balance of your breakfast! That's why it's better to enjoy the sweetness of your toppings instead of adding extra sweeteners. You can definitely train your taste buds to get used to less sweet flavours. One option would be to simply reduce the added sweetness a little each morning.
Pay attention to the ingredients in ready-made porridge mixes
Yes, it can be a bit time-consuming to prepare your own porridge every day. A great alternative is therefore ready-made porridge mixes, which only need a little milk or water to be ready to eat.
But be careful! Always check the ingredients of these mixtures! Many of them contain hidden extra sugars and thus unwanted calories, or other additives for preservation. With organic products, however, you can be sure that no artificial preservatives are used. At Verival, we also make sure that the sugar content in our muesli and porridge mixtures is as low as possible.
The wrong milk
Nowadays, not all milk is the same! There is cow's milk, oat milk, almond milk, coconut milk, soy milk and many more. And all of these are available in different varieties: full-fat, half-fat, sugar-free, with vanilla or chocolate flavouring, and extra sweetened. Here, too, it is easy to save calories if you want to.
All types of milk have their pros and cons, but if you don't want to gain weight, there are a few things to keep in mind. For example, cow's milk has a comparatively high fat content. Cereal drinks, which are made from oats, spelt or rice, for example, tend to contain less fat. As a general rule, you should choose types of milk that are low in fat and contain no added sugar.
To sum up, you should follow these porridge rules: Only make the portion as big as your hunger. Do not use toppings that are too high in sugar or fat. Do not add too much sweetener to your porridge. Check the ingredients of ready-made porridge mixes and use milk or milk alternatives that are not too fatty or contain added sugar.
If you follow these five tips, your oatmeal will not make you gain weight, but will be the perfect healthy breakfast, providing you with all the nutrients your body needs!
