It’s no secret that porridge is a healthy breakfast. The breakfast trend does not only look good on Instagram pictures, but also is good for your body.
We took a closer look at porridge, which is also called oatmeal. You will find out in this blog post which important nutrients you can find in the delicious oat breakfast and how they work in your body.
Does porridge contain many carbohydrates?
Carbohydrates
should be a fixed component of a balanced diet and are the primary
energy
suppliers for our body. Porridge consists mainly of finely ground oat flakes,
which mostly contain long-chain carbohydrates (polysaccharides or
multiple sugars).
These
provide the body with energy longer than other carbohydrates (monosaccharides and disaccharides), which are contained in white bread, for
example. This can be explained the following
way: Long-chain carbohydrates are only gradually converted into sugar during
the digestive process and constantly release new energy to the body.
This way you stay full longer and your blood sugar level only rises slowly. A sharp rise in the blood sugar level is primarily responsible for a rapid storage of fats.
Does porridge provide a lot of fibre?
Porridge contains particularly high levels of fibre. The high fibre content ensures that you stay full for a particularly long time after breakfast. Dietary fibre is mainly found in plants such as fruit and vegetables (soluble fibre) or grains and legumes (insoluble fibre). According to nutritionists, the daily requirement is around 30 grams.
Fibre stimulates
your digestion and helps relieve constipation. A fibre-rich diet can effectively prevent digestive problems. However, remember to drink enough when eating a
lot of fibre. This is important because they need enough liquid to swell. It is
only through swelling that the intestinal movement is stimulated.
The fibre contained in oats has an additional advantage: The so-called beta-glucans have been shown to help maintain normal blood cholesterol levels and can even reduce them from 3g per day. Beta-glucans also reduce the risk of cardiovascular disease.
Is porridge a good source of protein?
Porridge
contains about 10g of protein per 100g and is therefore a really good protein
supplier. Oat bran even has 17g proteins per
100g. Protein is not only an important
nutrient for muscle building and metabolism – without it we could not
survive. Our body needs the amino acids
formed by protein for vital processes in our body.
Besides
muscle building, they are involved in the maintenance of our organs, bones,
skin, hair and nails. They are also
components of cells, hormones and enzymes. Also, our immune system cannot function properly without proteins.
Proteins are often associated with products that comes from animals such as meat, fish, eggs and cheese. But there are also plenty of vegetable protein sources such as beans, lentils, peas, nuts, seeds and grains.
When you
think of fat, words like “unhealthy” or “gain weight”
usually come to mind. When actually fat is one of the most important food
components of all. We need fats to absorb important vitamins and
store energy for cell growth.
However,
you should make sure that a large part of the fat consumed with food consists
of unsaturated fatty acids. The human body cannot produce these itself. For a balanced diet, the body needs about 65g
of fat at 2000 kcal, of which only one third should consist of saturated fatty
acids.
100g
porridge contains about 10g fat. The fats in
oats consist of almost 80% unsaturated fatty acids and thus contribute to a healthy diet. Unsaturated fatty acids are also found in
vegetable oils, nuts and seeds, for example.
Oatmeal contains many vitamins
The oat
flakes in porridge also contain some important vitamins and minerals. Oats, for example, are rich in vitamin B1,
vitamin K, vitamin E and biotin.
Vitamin B1 or thiamine essentially
contributes to the utilization of carbohydrates and energy absorption. Generally, the body needs more vitamin B1 than
it can store. It must therefore be taken in regularly
with food.
Vitamin K is important for cell
growth and bone formation. It also plays
an important role in blood coagulation.
Biotin or vitamin B7 is known for
its rejuvenating effect.
The vitamin has a
positive influence on skin, hair and nails.
Vitamin E is important for our immune system and helps to prevent cell damage.
Minerals in porridge
Our body is
dependent on us taking in minerals through our food, as it cannot produce them
itself. Porridge or oats contain many of these important substances such as iron,
calcium, magnesia, phosphorus and zinc. All these minerals help our body to stay healthy.
Iron is
mainly important for the transport and storage of oxygen in the body. Calcium contributes to bone health. It is also
important for the heart, lungs and kidneys. We need magnesium for normal muscle function. And zinc promotes cell growth and wound healing.
Would you like to know more about why porridge in the morning is healthy? Then we recommend our article “How healthy porridge really is”.
You probably already know that oat flakes are now considered as a real superfood and should therefore be an integral part of a healthy diet. But when preparing oat flakes you should consider a few small tricks so that the oat flakes do not taste too boring and get the right consistency. In this blog […]
Einfach lecker und schnell zubreitet: die Overnight Oats! Praktisch kalter Haferbrei. Die Flocken werden über Nacht eingeweicht und so zu Overnight Oats. Das Grundrezept der Overnight Oats besteht aus: Haferflocken (Oats), Milch oder Wasser und frischem Obst. Der Haferbrei wird im Glas zubereitet und kommt über Nacht (Overnight) in den Kühlschrank. Sozusagen kalter Porridge. Perfekt […]
Strawberries, raspberries, blackberries, currants and cranberries – are they all the same or are there any differences? We will get to the bottom of this and clarify what to consider when buying berries. We will also explain why berries are good for health in general and for memory and heart in particular.
You probably already know that breakfast is the most important meal of the day. Porridge is also becoming more and more popular as an option for a warm breakfast. In this article we will explain to you how to prepare your own delicious breakfast porridge and how to refine your porridge. What actually is porridge? […]
Breakfast for children, Gesund leben, Healthy lifestyle
Especially on weekdays, time is more than tight in the morning. Every additional action throws the plan into disarray. But the time for a healthy breakfast is the most important. Because with a balanced and fibre-rich breakfast, every child starts the day happier, more concentrated and, above all, healthier.
Whether brown, blanched, roasted, as slivers, flakes or whole. With their sweet, mild taste, almonds are popular with many people. But what makes the almond such a multi-talent? How is it grown and where does the almond come from?
Our gastrointestinal system is probably one of the most complex systems in our body. Do you want to increase your well-being? Then promote intestinal health. What is a healthy gut and what positive effects do oatmeal have on the gut? We will answer all these questions and more in the following article.
For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee. But that doesn’t have to be the case. There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat. You can find everything in the article!
You want to have a healthy breakfast, but don’t know how? And you don’t want to compromise on taste? In our guide, you’ll find out how to start the day tasty and with all the important nutrients at the same time.
Even our grandparents knew about the beneficial effects of the oat meal, and so the breakfast dish probably brings back old childhood memories for some. For some time now, the breakfast classic has been gaining popularity again and is finding its way onto the menus of hip restaurants and digital food blogs.
Nuts are excellent sources of nutrients – not only do they provide us with healthy fats, they also supply us with plenty of vitamins, minerals and trace elements. They should therefore not be missing in any nutritional plan. Nevertheless, many people label them as calorie bombs and avoid them in their diet in order to […]
As the main ingredient of muesli or porridge, oat flakes are an indispensable part of many breakfast tables. They are also an important ingredient in sports nutrition, for example in muesli bars. They are considered a superfood and since they do not have to be transported halfway around the globe.
Chia is technically called “Chia Salvia hispanica” and is, among other things, a “novel food”. In this article you will learn how this superfood affects our body and what makes chia seeds so healthy.
Whoever hears the word “superfood” is more likely to think of chia seeds, maca, physalis, barley grass or goji berries. Only rarely would oats be found on this list. Yet the grain is considered one of the healthiest cereals of all and is thus a real “bedrock” in healthy nutrition.
Do you like this post? Share it with friends:
Subscribe to our newsletter & get your 10% discount
Subscribe to the free Verival newsletter for regular updates on new products, ongoing offers and helpful nutrition and breakfast tips. You can revoke your consent to the receipt of the newsletter at any time.
Do you like this post? Share it with friends: