Are you seeking for something to jazz up a dark and cold morning? How about a bowl full of porridge with little salt or sweetened milk? You can fry it, keep it in your refrigerator and use it up any time. Porridge is hearty, thick and rich, and can be modified as per your taste. Let’s uncover some more interesting facts about delicious and healthy porridge.
Porridge, a hearty breakfast is akin to Scottish cuisine, is basically oatmeal that is cooked slowly. It is considered as one of the healthiest foods with a strong traditional and rich cultural background. Porridge is nothing but legumes and grains that are boiled slowly in milk or water. Every community cooks it in its own unique ways and the taste mainly depends on the availability of local seasonings and grains that adds a different taste to it.
Porridges breakfast gives you high protein, fiber, vitamins, etc., thus it keeps many diseases at bay. The nutritional value of porridge varies with each cereal. It is one of the healthiest foods one could add in life for healthy body and mind. A bowl of 40 gm porridge is packed with 3.9 gm proteins, 3 gm fat, 22 gm carbohydrates and 2.5 gm dietary fiber.
History of Porridge
The starting point of eating porridge is mentioned in the ancient Vinaya manuscript. According to the fourth part of this text, Lord Buddha stated the five advantages of eating porridge before his nirvana. He explained the healing power of this magical food. The five benefits addressed by Lord Buddha are: reduced constipation, quenching of thirst, less flatulence, improved digestion and control on hunger.
Porridge got different names in different countries like it is known as Milgruel in Shetland while Lite Leetch-yuh Gaelic in Scotland. In a short period of time, this food gained a lot of popularity in foreign nations like Scotland and other European countries. This food was consumed regularly by people in cold countries to keep their body warm.
Why You Must Add Porridge in Your Morning Routine?
Whole grains are blessed with the sumptuous amount of fiber. This suppresses frequent hunger and stops you from eating too much. A healthy stop on overeating sheds extra weight and keeps your body slim-and-trim. Fiber also maintains a healthy level of blood sugar in the body and ultimately lessens the risk of high cholesterol. A medium size cup of porridge contains almost 4 gm of fibers. Women should consume about 20 gm of fiber in a day while men should get 30 gm. Adding nuts, seeds and berries to this food increases its amount of fiber.
Porridge is naturally packed with generous amount of phosphorus. One cup renders about 180 milligrams of phosphorus. This mineral is stocked up in the bones and assists in the production of energy. The same helps with the cleaning of waste material through the kidneys and recovery of muscles after intense workout. Cooking porridge with nuts, seeds and milk will produce high content of phosphorus in your meal.
Human body needs Vitamin A for good vision, healthy reproductive system and tissue growth. Vitamin A is also an antioxidant, which cuts down the risk for life threatening diseases and eliminates free radicals. You can get 1,450 units of vitamin A through one cup of porridge.
Just like phosphorus, calcium is also needed for strong bones and teeth. It also plays a vital role in nerve transmission, muscle function and hormone secretion. According to health experts, men should consume 1,000 milligrams of calcium/ day while women should get 1,200 milligrams of calcium/day. A small bowl of porridge contains 187 milligrams and you can increase calcium content by adding milk to it.
Iron is needed for the production of hemoglobin and myoglobin in body, which joins RBC (Red Blood Cells) and transports oxygen to all parts of the body. A small plate of porridge has 14 milligrams of iron, which is the suggested intake for human body.
Stabilizes Blood Sugar
Consuming porridge regularly may assist stabilize the levels of blood sugar and decrease the risk of Type 2 diabetes. The amount of fiber in porridge reduces the speed of sugar absorption in body. This improves the level of glucose and gives relief from diabetes.
Macronutrients and carbohydrates are required for healthy brain and good amount of energy throughout the day. Porridge gives you a good amount of complex carbs, which easily get digested. The slow pace of digestion provides energy for whole day. One cup contains 27 gm of carbohydrates. Adding milk, brown sugar, honey and fruit to your porridge will increase the amount of carbohydrate and calories simultaneously.
Health benefits of porridge are endless. In a nutshell we can say that porridge is truly a super-powerful food and you must add this in your breakfast for a healthy body and happy mind.