English Porridge (1 Serving (40g))

Use a smaller portion of porridge and avoid adding sugar, syrup, honey, jam, or sweetened dried fruit.

Choose steel-cut or coarse rolled oats rather than instant or highly processed oats, and cook them to a thicker texture.

Add protein and fat, such as plain Greek yogurt, chia seeds, or almonds, to slow absorption.

Top with a small serving of berries, such as strawberries, raspberries, or blueberries, instead of banana or dried fruit.

Eat the porridge after or alongside a protein-rich breakfast item such as eggs, rather than on its own.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.