• Dippyem says:

    Thanks for the great article, I wonder if you have a bit more information about porridge?
    I think it’s about 11g protein per 100g but I’m not sure about the carbohydrates.
    I had read that they don’t usually become sugar is this correct?
    I’ve also heard about higher protein varieties and also wondered if you had any information about these.
    Thanks for any help.

    • Emma Clarke Nutracheck Nutritionist says:

      Hi Dippyem,

      Yes porridge oats are approximately 70% carbohydrates, 12% protein and 18% fat (per 100g = 380 kcals, 70g carbohydrates, 11g protein and 8g fat). So they are a high carbohydrate food.

      All carbohydrates are eventually broken down by the body into glucose (which is essentially sugar) to be used as energy. Or some are stored as glycogen in our liver and muscles, or converted to fat and stored. So oats will eventually become sugar. However, the high fibre content (approximately 8g per 100g) means that oats are broken down slowly by the body, so they release energy more slowly and also don’t cause a huge blood sugar spike like simple carbohydrates do.

      There are some brands which offer a higher protein porridge. This is because they add plant proteins (soya) to the oats to up the protein content of the product. Comparatively these are approximately 56% carbohydrates, 23% protein and 21% fat (per 100g = 370 kcals, 50g carbohydrates, 21g protein and 8g fat).

      These are useful if you enjoy a high protein, high fibre breakfast that’s going to help fill you up for a long time. Also they can be good for people doing lots of exercise, who need the extra protein. However just to mention, as a nation we tend to eat more protein than we essentially need each day anyway – so if you are having a balanced diet and eating plenty of wholegrains and protein foods such as milk, yogurt, eggs, meat, fish, poultry and nuts – then chances are you’ll be getting plenty of protein anyway. But if you find that starting the day with a good dose of protein helps to fill you up until lunch – then these higher protein products could be an option for you.

      I hope this helps.

      Best wishes

      Nutracheck Nutritionist

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