One particular breakfast superfood Pippa Middleton says she regularly eats not only costs as little as 9p per serving but could help reduce your risk of cancer. In an interview with iNews, the British socialite, who is sister to Princess of Wales, Kate Middleton, revealed she eats “a lot of porridge” in the morning.
When sharing her breakfast meal plan, she admits to tucking into “almost everything,” but especially “lots of porridge or boiled eggs with soldiers.” She went on to say that she “can’t start the day properly” unless she has had breakfast.
There are numerous benefits to eating porridge – from keeping your heart and gut healthy, to aiding in weight management and balancing blood sugar levels. Better still, it doesn’t need to cost a lot; Aldi sells a 1kg bag of oats for only 90p, which means you’re only spending 9p per 100g serving.
Oats are rich in a soluble fibre called beta-glucan, a substance that can help decrease LDL ‘bad’ cholesterol while boosting HDL ‘good’ cholesterol levels. Having high cholesterol can lead to a number of serious health problems, including heart disease and stroke.
Whole grains like porridge can also help reduce fasting blood sugar levels and enhance insulin sensitivity. The fibre in porridge serves as a prebiotic as well – nourishing good gut bacteria and promoting overall gut health.
Additionally, oats are rich in antioxidants, like polyphenols and avenanthramides. Antioxidants play a crucial role in protecting our cells from damage and may lower the chances of developing various illnesses, such as heart disease, specific types of cancer, and diseases associated with ageing.
Including more high-fibre whole grains and fewer refined grains in your diet can help you maintain a healthy weight, which may explain how Pippa stays in shape. The body also works harder to break down fibre, which can increase your metabolic rate.
The high level of fibre in porridge also keeps you feeling fuller for longer, which could aid in weight loss and lead to a reduction in overall calorie intake. Eating soluble fibre forms a gel in the intestines, which can prevent some calories from being absorbed.
According to Cancer Research UK, having a healthy balanced diet high in wholegrains and fibre “can help reduce your risk of bowel cancer”. Wholegrains are things like brown rice, whole wheat pasta, oats and wholegrain bread.
Fibre plays a crucial role in promoting regular bowel movements, increasing stool size, and diluting its contents. This process allows harmful substances to spend less time in the intestines.
When fibre interacts with the bacteria in the gut, it produces a compound known as butyrate. Butyrate is beneficial for maintaining the health of intestinal cells, which can reduce the risk of tumour development.
Besides bowel cancer, experts say fibre may help ward off several other cancers too. A study published in the National Library of Medicine showed “the protective effect of dietary fibre on rectal, colon, breast, endometrial, pancreatic, colorectal adenoma, and prostate cancers was probable evidence.”
While there is no cure for cancer, following a balanced and healthy diet can help reduce your risk. Exercising regularly, quitting smoking, limiting alcohol, ditching processed foods and keeping at a healthy weight can also help lower you risk.
British Heart Foundation dietitian Victoria Taylor says: “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.
“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.”