Porridge oats review

There's nothing better than a hot, steaming bowl of porridge on a cold winter's day. Oats are a fantastic breakfast option, but with so many varieties out there how do you choose? Here's what you need to know.

1. Different oats for different folks...

Whether to choose 'rolled', 'quick' or 'steel cut' oats depends on how much time you have, and whether or not you're a fan of a nuttier flavour and/or a chewier texture in your morning porridge.

Rolled oats, also referred to as traditional oats, are produced by hulling then steaming oat grains (also known as oat groats), pressing between rollers and then drying. To prepare them you simply add water or milk, and cook for about five minutes on the stove or three in a microwave.

Quick oats have been pressed thinner than rolled oats. You prepare them in the same way as rolled oats, but they cook faster, and the resulting porridge is smoother.

Steel cut oats are produced by removing the outer husk then cutting the whole oat groat into several pieces using steel discs. Steel cut oats take around 20 minutes to cook, but if you soak them overnight to soften the grain they can take just a couple of minutes in the microwave. They have a nuttier flavour than rolled or quick oats, and a chewier texture.

2. All oats are good for you.

Oats are rich in beta-glucan, a soluble fibre that helps keep your blood cholesterol down. They're also low GI, which means their carbohydrate is slowly absorbed into your system, providing you with energy for hours after you've eaten. And they're packed with B vitamins, vitamin E, protein and minerals. Eating oats is associated with protective effects against heart disease in adults.

Whether they're steamed and rolled like traditional or quick oats, or chopped up like steel cut oats, they’re still complete whole grains with the bran (the outer layer which is a good source of fibre, omega-3 fatty acids, vitamins and minerals) and germ (the smallest part of the grain rich in vitamin E and other vitamins and minerals) intact – so they have similar nutritional properties.

3. Flavoured varieties have a lower Health Star Rating.

Most of the porridge oats you can buy in supermarkets receive a Health Star Rating of 5. The exceptions are the various flavoured quick oat varieties. These are usually high in sugar – as much as 26g per 100g, compared with about 1g per 100g for traditional options – and this can knock their Health Star Rating down to 4 or lower.

So if you can't resist adding a dollop of honey or a teaspoon of brown sugar to your porridge, you might want to stick with the unflavoured varieties.