Discover Top 5 Oats Porridge Benefits With 5 Delicious Recipes



Published on: 25-Dec-2023


10 min read




Amrita Sandhu


Discover Top 5 Oats Porridge Benefits With 5 Delicious Recipes

Discover Top 5 Oats Porridge Benefits With 5 Delicious Recipes

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Welcome readers! The warm hug of a steaming bowl on a chilly morning is an experience that extends beyond mere comfort. Oats porridge, beloved for centuries and revered as breakfast staple, serves not only to satisfy hunger but also to promote health. Indeed this humble grain is a nutritional powerhouse brimming with numerous benefits. 

Research underscores the value of oats, especially whole-grain varieties, as your secret weapon in achieving optimal health; thus positionisng you towards a life marked by vitality and well-being. A unique type of soluble fiber, called beta-glucan, is their boast as it decelerates digestion, a key factor in prolonging the sensation of fullness. This facet aids weight management and you can avoid overeating and maintain a healthy caloric balance. Additionally—studies propose these powerhouses may also regulate blood sugar and cholesterol levels; thereby contributing to heart health. 

So, it’s time to ditch the sugary cereals and delve into the realm of oat porridge: this blog serves as your gateway to unearthing five oats porridge benefits. Further, you will be able to explore an array of meticulously curated unique oats porridge recipe for weight loss, babies and amazing variations. Wait no more and read on!

Table Of Contents

1. Top 5 Oats Porridge Benefits

2. 5 Delicious Oats Porridge Recipes To Try At Home 

3. Nutrition Information Of Oats Porridge Per Bowl

4. The Final Say

5. FAQs

6. References 

Top 5 Oats Porridge Benefits

Not only are oats porridge calories super low, there also numerous other benefits of oats and oatmeal:

1. Nutrient-Dense 

Providing a balanced amalgamation of nutrients, oats excel as an exceptional source of fibre - specifically beta-glucan - and carbohydrates; moreover, they supply plentiful amounts of important vitamins, minerals and plant-based antioxidants. Notably, oats offer not just this comprehensive spectrum but also present a good balance in terms of essential amino acids—a testament to their nutritional richness indeed. Moreover—functioning reliably—they are high-quality protein providers par excellence.

2. High In Soluble Fibre And Antioxidants

Beta-glucan, a soluble fibre with numerous benefits, is found in oats. It regulates type 2 diabetes, promotes the health of gut flora – thereby enhancing digestion and overall immune function–and reduces blood glucose levels

Notably, the oat's outer layer rich in high fibre content not only alleviates constipation but also introduces a host of benefits such avenanthramides, one of several antioxidants found within oats. These substances boast potent anti-inflammatory and anti-itching properties and may even play a role in reducing blood pressure.

Also see: Anti-Oxidant Rich Foods: Types, Sources And Benefits

3. Lowers Cholesterol Levels

Numerous studies have demonstrated the ability of oats' beta-glucan fibre to lower levels of LDL (bad) and total cholesterol. The release of bile rich in cholesterol may be enhanced by beta-glucan, hence lowering blood cholesterol levels. Additionally, oats may prevent the oxidation of LDL (bad) cholesterol.

When LDL (bad) cholesterol interacts with free radicals, it gets oxidised. This represents yet another critical stage in the development of cardiac disease. LDL cholesterol destroys cells, causes artery inflammation, and increases the risk of heart attacks and strokes.

4. Improves Blood Sugar

Oats have the potential to reduce blood sugar, particularly in those with type 2 diabetes or obesity. The capacity of beta-glucan to form a thick liquid that postpones the stomach's emptying and the blood's absorption of glucose is primarily responsible for these effects. Both barley and oats contain beta-glucan, which may enhance insulin sensitivity.

5. Weight Loss Benefits 

Oatmeal enhances the sensation of fullness, potentially facilitating weight loss. This effect results from its ability to prolong gastric emptying time and elevate synthesis levels of the satiety hormone PYY.

Also Read: Sweet Corn For Weight Loss And Other Health Benefits 

5 Delicious Oats Porridge Recipes To Try At Home 

Check out some of the amazing oats porridge recipes which are easy to cook and a delicious inclusion for all your dietary needs: 

1. Classic Oats Porridge Recipe

Here is how to make oats porridge step-by-step recipe: 


  • Rolled or instant oats: ½ cup

  • Water or milk: 1 cup

  • Pinch of salt

  • Milk for serving: 2 tbsp

  • Honey/cane or brown sugar: 2 tsp for serving

  • Pinch of cinnamon 

Preparation Method

1 Combine water or milk with salt and bring to a boil in a saucepan.

2. Stir in the oats.

3. Reduce to medium heat and cook.

4. Stir occasionally and cook for 5 minutes.

5. Remove from heat.

6. Cover and leave for 2-3 minutes.

7. Top with sweetener of choice, milk, cinnamon. Add fruits, dry fruits or nuts if you want.

Also see: Masala Oats: Health Benefits And Recipe

2. Oats Porridge For Babies

Did you know oats can make a great meal for babies too? Read on for a quick, easy and super healthy meal for your babies:


  • Rolled or instant oats: ½ cup

  • Water: 1 ½ cups

  • Banana: ½ (sliced)

  • Cinnamon: a pinch

  • Chia seeds: 2 tsp (optional)

  • Peanut butter: 2-4 tsp

  • Breast milk/formula to thin as required

  • Berries/peanut butter/banana for topping 

Preparation Method

1. Add oats, banana and cinnamon to a pot with water.

2. Heat for 5-7 minutes over medium-high heat.

3. Keep stirring until banana slices melt into the oats and all water is absorbed. Oats should be creamy and fluffy.

4. Remove from heat and add in peanut butter and chia seeds.

5. Let it cool down a little and serve warm or cold.

6. Add a little bit of breast milk or formula or water if too thick.

7. Top with berries, peanut butter or bananas.

3. Oats Porridge Recipe For Weight-Loss

Here is a great recipe for you to try if you want to incorporate oats into your weight-loss diet:


  • Rolled or instant oats: ½ cup

  • Low-fat milk: ½ cup

  • Yoghurt: ½ cup

  • Chia or flax seeds: 1 tbsp

  • Honey: 1 tbsp

  • Berries of choice: ⅕ cup

Preparation Method

1. Add oats, milk, yoghurt, honey and flax or chia seeds to a bowl or jar.

2. Close lid or cover and leave in the fridge overnight.

3. Next morning top the oats with sliced berries or fruits of choice and enjoy!

4. Oats Porridge Without Milk

In case you prefer food without milk or are lactose intolerant, here is an oats porridge recipe without milk for you:


  • Rolled or instant oats: ½ cups

  • Water: 1 cup 

  • Apple: 1 large

  • Maple syrup: 2 tbsp

  • Chopped walnuts: 2 tbsp (optional)

  • Cinnamon powder: ½ tsp

Preparation Method

1. Add oatmeal and water to a saucepan and bring to a boil.

2. Add cinnamon and maple syrup.

3. Cook on low to medium heat for 2-3 minutes until the oats soften.

4. Stir occasionally.

5. Once cooked, add chopped apples and walnuts and stir. Add some extra water to adjust consistency and extra maple syrup if you like it sweeter.

6. Transfer to a bowl, serve warm or cold!

5. Oats Porridge Recipe With Fruits

If you are someone who loves fruits, this quick and healthy recipe is for you:


  • Rolled oats: ½ cup

  • Broken wheat: ½ cup

  • Apple: 1 cup

  • Banana: 2 cup

  • Powdered sugar: 2 tbsp

  • Cinnamon powder: ½ tap

  • Milk: 4 cup

  • Butter: 4 tsp

  • Water as per requirement 

Preparation Method

1. Clean and chop apples and bananas and set aside.

2. Put a pressure cooker on medium heat and add butter.

3. Add broken wheat once butter melts and cook for 2 minutes.

4. Add in the rolled oats and cook for another 2 minutes.

5. Add water and milk and cover the cooker, let it cook till you hear 2 whistles.

6. Rest the mixture until there is steam inside the cooker.

7. Add in sugar and cinnamon and refrigerate for an hour.

8. Top with the chopped fruits and enjoy!

Nutritional Information Of Oats Porridge Per Bowl

Note the following table to understand the nutritional information of oats porridge bowl (approx 100gm): 



Amount Per 1 Bowl




Provides energy for bodily functions and activities.



Supports cell growth and hormone production, insulates organs.

Saturated Fat


Part of cell membranes, but excessive intake can increase cholesterol.



Main energy source for the body, fuels brain and muscles.



Promotes digestive health, regulates blood sugar, lowers cholesterol.



Provides quick energy, but excessive intake can harm health.



Builds and repairs tissues, makes enzymes and hormones.

Vitamin B1 (Thiamin)

20% DV

Aids in energy metabolism, nervous system function, heart health.

Vitamin B6 (Pyridoxine)

16% DV

Supports metabolism, red blood cell formation, brain function.


14% DV

Regulates muscle and nerve function, supports bone health.


14% DV

Strengthens bones and teeth, maintains energy levels.


40% DV

Protects cells from damage, aids in metabolism and bone health.


8% DV

Carries oxygen in the blood, prevents anemia.

The Final Say

Oats and oat porridge are potent promoters of health and well-being. Bursting with beta-glucan, a soluble fiber known for reducing cholesterol levels and regulating blood sugar helps minimise diabetes and heart disease risks. Oats offer an impressive array of benefits. Furthermore, by bolstering intestinal health alongside fostering good gut flora balance–beta glucan earns its place as a nutritional powerhouse.

Incorporate oats and oat porridge into your daily diet for good overall health, after all, eating oatmeal regularly can aid in weight management. A mere half cup of cooked rolled oats in one cup of water boasts only 165 calories–along with an impressive 4 grams of fibre and 6 grams of protein! So, what are you waiting for? Add oat porridge into your daily diet for hearty and good health!

You should check out our website, ToneOp, for personalised diet plans for weight loss or to manage specific medical conditions and connect with our diet and fitness experts for extra help and guidance.


1. Is eating oatmeal every day a good idea?

A daily cup of oats has been shown to reduce levels of bad cholesterol, which clogs arteries, and total cholesterol. (Heart disease may be worsened by high cholesterol levels.)

2. Are oats and porridge the same?

Oatmeal is a type of porridge. While all oatmeal is porridge, not all porridges are oatmeal.

3. Why is oats porridge good?

It is an extremely healthy and whole grain. It helps with management of weight, lowers blood sugar and aids heart health. It is gluten-free and a is a great source of vitamins, minerals and antioxidants!


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