Porridge is one of my go-to breakfast options. It doesn’t take too long, warms you up from the inside and can help with digestion. Oatmeal in combination with a fat and protein source also keeps you full and gets you through the morning well. Here in the article I will of course show you one of the simplest porridge recipes, but I will also tell you why the combination of all three macronutrients leads to optimal feelings of satiety.
Oatmeal is one of the plant foods richest in fiber and protein and can be used as an important source of minerals. They contain thiamine, magnesium, phosphorus, zinc, manganese, selenium and iron. Oats can lower cholesterol (stress) levels in the body (1),(2). The long-chain carbohydrates ensure that the blood sugar level rises more slowly – so that no hunger crash is to be expected after just a few hours. (3)
My personal tip: Oatmeal can have a very positive effect on intestinal health. If you are currently not consuming that much fiber (whole grain products, vegetables, legumes, …), then I recommend that you slowly increase the amount so that there will be no unpleasant flatulence or constipation. (4)
Let’s talk briefly about the high-protein hype in general and why I include all three macronutrients (carbohydrates, fats and proteins) in all my recipes:
To cut a long story short, the basic building block of our cells is… you guessed it: protein. And the body cannot produce protein itself. Eating enough protein can help us stay full longer, maintain metabolism, and build/maintain muscle.
But how much of it do we really need? – Just 0.8-1.6g per kg of body weight. That’s not at all. That corresponds to about 400-500g of quark per day. And at least a small amount of protein is really in everything, so you definitely don’t have to eat 500g of quark a day to meet your needs. (1)
In short: you don’t have to spend your money on high-protein products and protein powder or shovel in 500g low-fat quark a day to be able to give your body what it needs. Because those who eat a balanced diet usually cover their needs quite naturally. Also, with the hype of having to convert everything to high protein – especially for those with eating disorders – there is a risk that foods will be categorized as good and bad.
You can enjoy a perfectly normal crumble muffin just as much as you would a bowl of porridge with cottage cheese. Neither option should be the “healthier” choice, and they taste very different anyway.
How I would describe my recipes: Casual, balanced, easy, and filling. Does every single meal look like the pictures here? no Sometimes there’s pasta with gravy, just toast with Nutella, or boxed cereal with milk. It’s about diversity.
When all nutrients are covered, we feel more vital, the immune system is more active, we sleep better and can better perceive our feelings of hunger and satiety. And the different macronutrients contain different concentrations of trace elements, vitamins and minerals.
1/3 - 1/2 cup oats
1 tsp ground flax seeds or chia seeds
1 cup (plant based) milk
pinch of salt
1 tsp cinnamon
1 tbsp maple syrup or agave syrup
curd, greek yoghurt, skyr or soy-yoghurt (+some more agave syrup or maple syrup)
for example; apple, banana, berries, kiwi, mango ,...
nut butters, buts, seeds, hemp seeds, ...