Pippa Middleton, sister to the Princess of Wales, champions a healthy breakfast choice to energise her mornings, which is not only budget-friendly but could also reduce cancer risk. In a conversation with iNews, Pippa shared her love for “a lot of porridge” as a key part of her morning routine.
The mum-of-three mentioned that she enjoys “almost everything,” but has a special preference for “lots of porridge or boiled eggs with soldiers.” She highlighted how crucial breakfast is for her, saying: “I can’t start the day properly” without it.
Porridge is packed with health benefits, such as supporting heart and digestive health, aiding in weight management, and keeping blood sugar levels steady. Plus, it’s very budget-friendly—Aldi sells a 1kg bag of oats for only 90p, which means each generous 100g serving costs just 9p.
Oats are rich in beta-glucan, a type of soluble fiber that effectively lowers LDL, or ‘bad’ cholesterol, while boosting HDL, or ‘good’ cholesterol. Managing cholesterol levels is crucial, as high cholesterol can lead to serious health problems like heart disease and strokes, reports Surrey Live.
Whole grains like porridge can lower fasting blood sugar levels and enhance insulin sensitivity. Additionally, the fibre found in porridge acts as a prebiotic, promoting the growth of healthy gut bacteria and boosting overall digestive health.
Porridge regulates blood sugar, lowers cholesterol, promotes satiety and boosts gut health
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Oats are loaded with antioxidants like polyphenols and avenanthramides, which play a crucial role in safeguarding our cells from harm and may help reduce the risk of various health issues, including heart disease, certain cancers, and age-related conditions. By incorporating more high-fibre whole grains such as oats and cutting back on refined grains, you can support a healthy weight, which might explain Pippa Middleton’s slim figure.
The body expends more energy to digest fibre, potentially enhancing your metabolic rate. Porridge, rich in fibre, helps you feel full for an extended period, which can assist in weight loss by lowering overall calorie consumption. Soluble fibre creates a gel-like substance in the intestines, which can block some calories from being absorbed.
According to Cancer Research UK, a well-rounded diet that includes whole grains and fibre “can help lower your risk of bowel cancer.” Whole grains encompass brown rice, whole wheat pasta, oats, and whole grain bread.
Fibre is vital for maintaining regular bowel movements, as it increases stool size and dilutes its contents, giving harmful substances less time in the intestines. When fibre interacts with gut bacteria, it produces butyrate, a compound that supports intestinal cell health and reduces the risk of tumours.
The high fiber content in oats is the main ingredient in porridge
Fibre not only supports healthy digestion but also, as experts suggest, potentially protects against several types of cancer. Studies published in the National Library of Medicine indicate that there is likely a protective benefit of dietary fibre against cancers such as rectal, colon, breast, endometrial, pancreatic, colorectal adenoma, and prostate cancers.
While cancer is still a challenging disease to treat, embracing a balanced diet can help lower your risk. Incorporating regular physical activity, quitting smoking, moderating alcohol intake, steering clear of processed foods, and keeping a healthy weight can all contribute to reducing your chances of developing cancer.
A study from Harvard University discovered that consuming 70 grams of whole grains daily, roughly equivalent to a large bowl of porridge, could lower the risk of dying from cancer by 20%. Keep in mind however that you should always check with your medical provider for guidance on what is best for your situation.
British Heart Foundation dietitian Victoria Taylor advises: “Porridge is a healthy, nutritious way to start the day. However, there is much debate about which oats are the best to use and which cooking method is healthiest.”
She adds, “There are many varieties of porridge oats, including rolled, quick and instant… Whichever porridge you choose, make it with low-fat milk or water to keep the calories down and minimise saturated fat, especially if you are trying to lower your cholesterol levels.”