April 11, 2014
Porridge - the superfood!
Love it or hate it, porridge is a fantastic way to start the day, and is the breakfast choice for many athletes. But what is so great about it?
Porridge has many benefits, which give it the ultimate title of a superfood:
Aids weight loss and boosts energy
Porridge oats are well-known as an excellent source of slow release energy, keeping your energy levels up throughout the day. This is due to porridge containing a large amount of complex carbohydrates, which are carbs that get digested slowly (unlike other carbs). With its high fibre content, porridge helps you to feel full for longer, so could even reduce the amount of food you consume throughout the day.
Pure porridge oats have no added sugar, salt or additives, and are naturally low in calories. To make it even healthier, add water instead of milk when making your porridge.
High in protein
Porridge has a higher protein content than most other breakfast cereal, with pure oats containing approximately 11g of protein for each 100g serving.
Protein is an essential component for muscle growth and repair, and although a bowl of porridge doesn't contain as much protein as a chicken breast or beef steak, it's a great way to get your protein intake started every morning. It's easier than cooking a steak when you wake up too.
Boosts your immune system
Porridge contains a whole host of nutrients: iron, zinc, protein, magnesium, antioxidants and vitamin B. This package of essential nutrients can help to boost your immune system and fight infection.
A lower risk of infection means that you will get ill less, so won't have to take time out off your workout routine.
Porridge is also rich in vitamin E, which protects the body from the damaging free radicals that cause cancer. Research journals have found that porridge might even help to prevent the risk of developing bowel, colon and breast cancer.
High in fibre
The high fibre content in porridge is great for improved digestion. Porridge consists of whole grains, which contain both soluble and insoluble fibre.
Insoluble fibre promotes the movement of waste through your digestive system, and improves constipation, while soluble fibre (beta-glucan) forms a gel in the digestive tract, which has many positive benefits. Most notably, the lowering of cholesterol.
A fibre-rich diet could also decrease your risk of haemorrhoids, and reduce blood pressure.
Lowers the risk of developing type two diabetes and heart disease
Although porridge is a carbohydrate, it is high in soluble fibre (as mentioned before), so digesting it slows the absorption of sugar which could improve blood-glucose levels for people who suffer with diabetes. Controlling blood glucose levels also reduces your risk of kidney problems and stroke.
The bioactive compounds in porridge oats reduce the build-up of fat forming in the arteries, which could also help to prevent heart disease.
Beats depression
This may sound crazy, but porridge is high in vitamin B6; this promotes the release of the brain chemical serotonin. High levels of serotonin are associated with feelings of relaxation and well-being. So porridge could even help to conquer depression.
For more articles like this, check out my blog.
Sources:
http://www.secretsurgery.co.uk/the-joy-of-porridge/
http://www.webmd.boots.com/diabetes/guide/foods-control-diabetes-blood-sugar
http://www.livestrong.com/article/456989-what-are-the-benefits-of-eating-porridge/
http://www.independent.ie/lifestyle/health/scientists-find-more-than-grain-of-truth-in-benefits-of-porridge-30104663.html
http://www.livenowthrivelater.co.uk/2013/05/diet-debate-are-porridge-oats-healthy/
http://www.howmuchprotein.com/foods/porridge-oats/
http://www.nhs.uk/news/2010/12December/Pages/porridge-and-cardiovascular-disease.aspx
http://www.independent.ie/lifestyle/health/real-food-porridge-is-not-sexy-but-it-is-a-superfood-26686680.html
http://todayhealthchannel.com/2014/03/19/porridge-could-protect-against-cancer-and-heart-disease/
Porridge oats are well-known as an excellent source of slow release energy, keeping your energy levels up throughout the day. This is due to porridge containing a large amount of complex carbohydrates, which are carbs that get digested slowly (unlike other carbs). With its high fibre content, porridge helps you to feel full for longer, so could even reduce the amount of food you consume throughout the day.
Pure porridge oats have no added sugar, salt or additives, and are naturally low in calories. To make it even healthier, add water instead of milk when making your porridge.
High in protein
Porridge has a higher protein content than most other breakfast cereal, with pure oats containing approximately 11g of protein for each 100g serving.
Protein is an essential component for muscle growth and repair, and although a bowl of porridge doesn't contain as much protein as a chicken breast or beef steak, it's a great way to get your protein intake started every morning. It's easier than cooking a steak when you wake up too.
Boosts your immune system
Porridge contains a whole host of nutrients: iron, zinc, protein, magnesium, antioxidants and vitamin B. This package of essential nutrients can help to boost your immune system and fight infection.
A lower risk of infection means that you will get ill less, so won't have to take time out off your workout routine.
Porridge is also rich in vitamin E, which protects the body from the damaging free radicals that cause cancer. Research journals have found that porridge might even help to prevent the risk of developing bowel, colon and breast cancer.
High in fibre
The high fibre content in porridge is great for improved digestion. Porridge consists of whole grains, which contain both soluble and insoluble fibre.
Insoluble fibre promotes the movement of waste through your digestive system, and improves constipation, while soluble fibre (beta-glucan) forms a gel in the digestive tract, which has many positive benefits. Most notably, the lowering of cholesterol.
A fibre-rich diet could also decrease your risk of haemorrhoids, and reduce blood pressure.
Lowers the risk of developing type two diabetes and heart disease
Although porridge is a carbohydrate, it is high in soluble fibre (as mentioned before), so digesting it slows the absorption of sugar which could improve blood-glucose levels for people who suffer with diabetes. Controlling blood glucose levels also reduces your risk of kidney problems and stroke.
The bioactive compounds in porridge oats reduce the build-up of fat forming in the arteries, which could also help to prevent heart disease.
Beats depression
This may sound crazy, but porridge is high in vitamin B6; this promotes the release of the brain chemical serotonin. High levels of serotonin are associated with feelings of relaxation and well-being. So porridge could even help to conquer depression.
For more articles like this, check out my blog.
Sources:
http://www.secretsurgery.co.uk/the-joy-of-porridge/
http://www.webmd.boots.com/diabetes/guide/foods-control-diabetes-blood-sugar
http://www.livestrong.com/article/456989-what-are-the-benefits-of-eating-porridge/
http://www.independent.ie/lifestyle/health/scientists-find-more-than-grain-of-truth-in-benefits-of-porridge-30104663.html
http://www.livenowthrivelater.co.uk/2013/05/diet-debate-are-porridge-oats-healthy/
http://www.howmuchprotein.com/foods/porridge-oats/
http://www.nhs.uk/news/2010/12December/Pages/porridge-and-cardiovascular-disease.aspx
http://www.independent.ie/lifestyle/health/real-food-porridge-is-not-sexy-but-it-is-a-superfood-26686680.html
http://todayhealthchannel.com/2014/03/19/porridge-could-protect-against-cancer-and-heart-disease/