Why is porridge classed as junk food? The junk food ban explained

October 15, 2025 •

4 min read

In December 2024, the UK government implemented a new policy to restrict the advertising of foods high in fat, salt, and sugar (HFSS), and surprisingly, certain porridge products were included on the list. This classification has sparked widespread confusion, as porridge is widely regarded as a wholesome, healthy breakfast staple. The key to understanding this paradox lies not in the oats themselves, but in the processing, added ingredients, and portion sizes of some commercially available options.

Quick Summary

Certain highly processed and sugary instant porridges have been reclassified, but traditional porridge oats remain a nutrient-dense whole grain. It's crucial to distinguish between healthy, minimally processed oats and convenience versions loaded with unhealthy additives. The difference lies in preparation methods, ingredient scrutiny, and portion control for a genuinely nutritious start to your day.

Key Points

Not all porridge is created equal: The 'junk food' label applies to instant, pre-packaged versions with high levels of added sugar, not traditional, plain rolled oats.
Processing and sugar are the culprits: Excessive processing in instant oats and the inclusion of high amounts of added sugar significantly diminish their nutritional value and can cause blood sugar spikes.
Whole oats are a nutritional powerhouse: Traditional porridge oats are a whole grain rich in beneficial fiber (beta-glucan), vitamins, and minerals that support heart and gut health.
Added ingredients matter: Topping porridge with natural sweeteners like fruit, along with healthy fats and protein from nuts or seeds, creates a balanced and nutrient-dense meal.
Homemade is best: Preparing porridge from scratch with plain oats gives you full control over ingredients and prevents the hidden sugars and additives found in many commercial products.
Fiber is your friend: The high fiber content in pure oats aids in blood sugar regulation and promotes a feeling of fullness, which can help with weight management.
Beware of misleading labels: 'Healthy-sounding' flavors often conceal high sugar content, so checking the nutritional information is crucial for making informed choices.

The difference between healthy oats and junk food porridge

The fundamental truth is that pure, unprocessed rolled or steel-cut oats are not junk food. Oats are a whole grain rich in fiber, vitamins, and minerals. The misconception arises from the massive variations in how porridge products are manufactured and marketed to consumers. A homemade bowl of porridge made with water, milk, and plain oats is nutritionally distinct from a sachet of instant, flavored oats packed with added sugar and other additives.

The real culprits: Sugar, processing, and portion size

Added Sugar: The primary reason some porridges fall into the 'junk food' category is their high sugar content. Many flavored instant oat sachets contain significant amounts of added sugar, sometimes exceeding half of a child's recommended daily intake in a single serving. Brands often market flavors like 'Golden Syrup' or 'Apple and Blueberry' that sound natural but are primarily sweetened with sucrose, honey, or syrups. These added sugars not only contribute to excessive calorie intake but also cause rapid blood sugar spikes.

Processing and Refinement: The type of oats used also plays a critical role. Rolled or steel-cut oats are less processed and have a lower glycemic index (GI), meaning they release glucose into the bloodstream more slowly. This leads to a gradual, sustained energy release, keeping you fuller for longer. Instant oats, conversely, are often finely milled and pre-cooked to reduce preparation time. This extensive processing increases their GI, causing a faster, more pronounced blood sugar spike that can lead to energy crashes and cravings.

Portion Control: The context in which porridge is consumed also matters. A standard recommended portion size for uncooked oats is around 40 grams. Many commercial porridge pots and sachets are significantly larger and, when topped with extra sweeteners, nuts, or large quantities of fruit, the total calories and sugar can quickly accumulate. This is not a flaw of the oats themselves but of dietary habits and misleading product sizes.

The nutritional benefits of pure oats

Despite the controversy surrounding sugary variants, traditional porridge offers substantial health benefits. A bowl of plain, rolled oats cooked with water or milk and naturally sweetened toppings provides a powerful start to the day. The fiber, particularly the soluble fiber beta-glucan, is responsible for many of its health-promoting properties.

How oats benefit your health

Heart Health: Beta-glucan has been proven to help lower LDL ('bad') cholesterol levels, which can significantly reduce the risk of heart disease.
Blood Sugar Regulation: The soluble fiber and complex carbohydrates in minimally processed oats contribute to a steady, controlled rise in blood sugar. This is especially beneficial for individuals managing diabetes and helps prevent energy slumps.
Weight Management: The high fiber content promotes a feeling of fullness (satiety), which helps curb overeating and snacking throughout the day.
Digestive Health: Oats act as a prebiotic, nourishing the beneficial bacteria in your gut and promoting a healthy digestive system.

Porridge vs. 'Junk Food' Porridge: A Comparison Table


Feature	Traditional Porridge (Plain Rolled Oats)	'Junk Food' Porridge (Flavored Instant)
Processing Level	Minimally processed; oats are steamed and rolled.	Highly processed; finely milled and pre-cooked.
Glycemic Index (GI)	Low to moderate GI, resulting in a steady energy release.	Higher GI due to processing, causing rapid blood sugar spikes.
Added Sugar	No added sugar; sweetness comes from natural toppings.	Often contains high levels of added sugars, syrups, and flavorings.
Fiber Content	High in soluble and insoluble fiber.	Lower in fiber per serving due to processing.
Nutrient Density	Rich in manganese, phosphorus, magnesium, and B vitamins.	Nutrients can be diluted or lost through processing.
Satiety (Fullness)	Higher satiety due to fiber, keeping you full longer.	Lower satiety, often leading to quicker return of hunger.
Health Impact	Associated with improved heart health, blood sugar control, and gut health.	Contributes to high sugar intake and can undermine health goals.

How to make a healthy, satisfying porridge

To avoid the pitfalls of pre-packaged versions, preparing your own porridge is the best approach. It allows complete control over ingredients and ensures you reap the maximum nutritional benefits. The basic recipe is simple, but the magic lies in the toppings.

The Method

Add 50g of rolled or steel-cut oats to a saucepan with 350ml of milk (dairy or plant-based) or water.
Bring the mixture to a boil, then reduce the heat and simmer for 4-5 minutes, stirring occasionally, until it reaches a thick and creamy consistency.
For a creamier texture, add a little extra liquid and let it simmer for another minute or two.

Toppings for a nutritious boost

Fresh or Frozen Berries: Add antioxidants and natural sweetness without the sugar overload.
Nuts and Seeds: A spoonful of chia seeds, flaxseed, walnuts, or almonds provides healthy fats and protein, enhancing satiety.
Spices: A pinch of cinnamon or nutmeg adds flavor and warmth without the calories.
Protein Power: Stir in a dollop of Greek yogurt or a spoonful of nut butter for a protein boost that will keep you full until lunch.

Conclusion: Porridge is not the enemy, but context is key

The notion of porridge being 'junk food' is a nuanced one that requires a distinction between the raw ingredient and its processed, sweetened variants. Plain, unadulterated rolled oats cooked with water or milk are a nutritional powerhouse, offering fiber, vitamins, and a host of health benefits for heart, gut, and blood sugar control. However, the market is saturated with instant, flavored versions laden with added sugar, which are indeed poor dietary choices that can undermine health goals. The controversial classification serves as a powerful reminder that not all products with the name 'porridge' are created equal. Consumers should prioritize simple, whole-grain oats and opt for natural, healthy toppings to ensure their morning bowl is a true staple of a healthy diet, rather than a sugary imitation in disguise. For more information on differentiating between healthy and unhealthy processed foods, consult resources from authoritative bodies like the British Heart Foundation.

Frequently Asked Questions

No, only certain instant, pre-packaged, and flavored porridges with high levels of added sugar and excessive processing are classified as 'junk food'. Traditional rolled or steel-cut oats are a healthy whole grain.

A blood sugar spike can occur if you consume instant, highly processed oats with added sugars. The rapid digestion of these refined carbs causes a quick rise in glucose levels. Whole oats have a lower glycemic index and produce a more gradual release of energy.

The healthiest method is to cook plain rolled or steel-cut oats with water or milk and avoid adding sugar. Top your porridge with naturally sweet ingredients like fresh fruit, cinnamon, and a source of protein and healthy fats such as nuts or seeds.

Yes, consuming whole oats can aid weight loss. The high fiber content, particularly beta-glucan, promotes satiety, meaning you feel full for longer and are less likely to overeat later in the day.

Always check the nutrition label for the sugar content. Healthier options will list plain oats as the main ingredient with little to no added sugar. Be cautious of flavors that rely on syrups and sweeteners.

It depends on your goals. Porridge made with water is lower in calories, which can be useful for weight management. Milk adds more creaminess, protein, and calcium but also increases the calorie count.

Good alternatives include fresh or frozen berries, sliced banana, spices like cinnamon, nut butter, Greek yogurt, and a sprinkle of chia, flax, or pumpkin seeds.