Why is porridge considered junk food in the UK?

January 13, 2026 •

4 min read

In late 2024, the UK government announced new regulations that would ban advertising for foods high in fat, salt, or sugar (HFSS), surprisingly including certain porridge products. This has sparked confusion, as many people consider porridge to be a healthy breakfast, begging the question: why is porridge considered junk food in the UK?. The answer lies not in the pure, unprocessed oats themselves, but in the specific, often heavily processed instant and flavoured varieties that contain excessive additives.

Quick Summary

An upcoming UK advertising ban on high-fat, salt, and sugar foods includes certain porridge types, sparking public debate. The classification targets instant and flavoured oat products laden with added sugars and fats, not traditional, whole-grain porridge, which remains a nutritious choice. This distinction highlights the difference between whole foods and their processed counterparts.

Key Points

Advertising Ban Rationale: The UK's new regulations target foods high in fat, salt, or sugar (HFSS) to combat childhood obesity, and certain porridge products, specifically instant and flavoured types, fall into this category due to added sugars and salt.
Processing is the Problem: The issue is not with oats themselves, but with the heavy processing of instant porridge, which often increases its glycemic index and is paired with unhealthy additives.
Traditional vs. Instant: Traditional porridge from rolled or steel-cut oats is a slow-release whole grain, while instant flavoured sachets are more processed and contain high levels of added sugar, resembling a dessert.
Choose Unprocessed Oats: To ensure your porridge is healthy, opt for minimally processed oats and avoid instant versions with a long list of ingredients and additives.
Control Your Toppings: The health of your porridge depends heavily on your toppings. Choose fresh fruit, nuts, and seeds instead of sugar, syrup, or honey to avoid unnecessary calories and sugar spikes.
Porridge Remains Healthy: Plain porridge, prepared correctly, is packed with fibre (beta-glucan), protein, and essential minerals, offering benefits for heart health, digestion, and weight management.

Understanding the UK's New Food Advertising Regulations

The perception of porridge as 'junk food' is tied directly to the UK's latest efforts to combat childhood obesity. A new nutrient profiling model (NPM) was developed to assess the healthiness of products, considering their energy, saturated fat, sugar, and sodium content. The upcoming advertising restrictions, set to take effect in late 2025, prohibit TV advertising before the 9 pm watershed and online ads for any product that fails this scoring system.

Among the list of targeted products are "breakfast cereals and porridges (some of which can contain high amounts of sugar and fat)". This means that while plain, rolled, or steel-cut oats are exempt, instant pots and flavoured sachets packed with added sweeteners and ingredients will be restricted. This regulatory move is designed to prevent children from being exposed to marketing for high-fat, salt, and sugar (HFSS) foods, addressing a growing public health concern. It is important to note that the rules don't label all porridge as junk food, but rather specific, highly processed versions that have been modified significantly from their natural state.

The Nutritional Divide: Instant vs. Traditional Porridge

The heart of the issue is the stark nutritional difference between minimally processed oats and their convenient, instant counterparts. Traditional porridge, made from rolled or steel-cut oats, is a whole grain rich in fibre (especially beta-glucan), protein, vitamins, and minerals. This creates a breakfast that offers a slow, sustained release of energy, helps manage cholesterol, and promotes good gut health.

Instant porridge, on the other hand, is more heavily processed. The oats are often finely milled to reduce cooking time, which increases their glycemic index (GI), causing a quicker spike in blood sugar. In addition, instant sachets and pots are frequently loaded with excessive added sugars, flavourings, and salt to enhance taste, pushing them into the HFSS category. These additions can negate the natural health benefits of the oats and lead to mid-morning energy crashes.

How to Make Porridge a Healthy Breakfast

Making a healthy bowl of porridge is simple and gives you full control over the ingredients. The key is to start with a natural, unprocessed base and add healthy, nutritious toppings. Here are some tips:

Choose the right oats: Opt for steel-cut or rolled oats over instant varieties. The bigger, less-processed oats have a lower glycemic index and higher fibre content.
Control the sweetness: Instead of using refined sugar, honey, or golden syrup, which add empty calories, use naturally sweet options. Berries, mashed banana, or a pinch of cinnamon are excellent choices.
Add protein and healthy fats: To increase satiety and provide a more balanced macronutrient profile, add protein sources like Greek yogurt, nuts, or seeds. This also helps to further slow down sugar release.
Use healthy liquids: While dairy milk can add nutrients like calcium, making porridge with water or an unsweetened milk alternative (like almond or soy milk) can keep calories and added sugar in check.
Experiment with toppings: Variety is key. Add a tablespoon of chia seeds for extra fibre or a sprinkle of chopped walnuts for healthy fats and crunch.

Comparison: Traditional Porridge vs. Instant Flavoured Porridge

To highlight the difference, consider the nutritional comparison between a standard portion of home-cooked porridge and a typical instant, flavoured sachet.


Feature	Traditional Rolled Oats (approx. 40g serving)	Instant Flavoured Porridge (approx. 40g sachet)
Processing	Minimally processed, larger flakes.	Heavily processed, finely milled for quick cooking.
Fibre	High (around 4g per serving). Contains beta-glucan for cholesterol management.	Lower (around 2-3g). Some fibre is lost during processing.
Added Sugar	None. Natural sugars are very low.	High. Sweeteners and flavourings are added.
Glycemic Index	Low, providing a slow and steady energy release.	Higher, causing a quicker blood sugar spike.
Ingredients	Only oats (and liquid).	Oats, sugar, salt, milk powder, flavourings, and additives.
Health Impact	Associated with improved heart health, weight management, and stable energy levels.	Contributes to high sugar intake, negates nutritional benefits, can lead to energy crashes.

The True Verdict on UK Porridge

The UK government's decision to include some porridge products in its junk food advertising ban is not a blanket condemnation of the breakfast staple. It is a targeted regulatory action against specific, highly-processed versions that fail to meet nutritional standards due to excessive sugar, salt, and fat content. Traditional porridge, made with simple oats, water, or milk, remains an exceptionally healthy and nutritious breakfast. Consumers can easily bypass the "junk food" versions by reading labels carefully and choosing whole, rolled, or steel-cut oats. This empowers individuals to enjoy the well-documented health benefits of oats without falling for the marketing of overly-processed products. The public debate has ultimately highlighted the importance of distinguishing between a natural, healthy food and its industrially manufactured, less healthy derivative.

Conclusion

In summary, the classification of some porridge as 'junk food' in the UK refers to instant, pre-flavoured products high in added sugars, salt, and fats, not traditional unprocessed oats. The new ad restrictions are a measure to protect children from unhealthy food marketing. By choosing whole, less-processed oats and adding natural toppings like fruit, nuts, and seeds, consumers can continue to enjoy a genuinely healthy and filling breakfast. The core takeaway is simple: the issue lies with what is added to the oats, not the oats themselves.

For more information on making informed food choices, consider resources like the British Heart Foundation's guide to healthy eating.

Frequently Asked Questions

No, the UK advertising ban does not classify plain, unprocessed porridge oats as junk food. The regulations target specific instant and flavoured versions that contain excessive amounts of added sugar, salt, and fat, which don't meet the healthy nutritional criteria.

The key difference is the level of processing and the addition of unhealthy ingredients. Healthy porridge starts with minimally processed oats (like rolled or steel-cut) and has no added sugar, while unhealthy versions are often instant, finely milled, and contain high levels of added sweeteners and artificial flavourings.

It depends on the type of porridge. Porridge made from less-processed oats has a lower glycemic index, leading to a slow and steady rise in blood sugar. However, instant, finely milled oats are digested more quickly and can cause a rapid blood sugar spike.

To make porridge healthier, start with whole, rolled, or steel-cut oats. Add natural sweeteners like fresh berries or banana instead of sugar or syrup, and boost the nutritional profile with protein sources like nuts, seeds, or Greek yogurt.

Many pre-packaged porridge pots and sachets are considered unhealthy because they often contain high levels of added sugar and salt for flavour and convenience. It is best to check the nutritional label for high sugar and fat content.

The UK ban was part of a larger effort to curb childhood obesity by restricting the advertising of foods high in fat, salt, and sugar (HFSS) to children. Certain instant and pre-flavoured porridge varieties, which are heavily marketed to families, fell under these new restrictions.

Yes, porridge can aid in weight loss when prepared correctly. Its high fibre content promotes feelings of fullness, helping to reduce overall calorie intake throughout the day. Choosing less-processed oats and avoiding sugary toppings is key.