Can porridge cause blood sugar spikes like Dr. Sam Watts warned?

Yes, processed or instant oats can cause significant blood sugar spikes, while jumbo oats are less likely to.

What are the benefits of eating porridge according to the NHS?

Porridge boosts iron, fibre, B vitamins, and protein intake, providing slow-release energy and helping to reduce cholesterol.

Which type of oats are recommended by Professor Spector?

Professor Spector recommends unrefined oats with plenty of bran over heavily processed instant oat sachets.

Home / Health / Porridge Peril: Your Breakfast Could Spike Blood Sugar

Porridge Peril: Your Breakfast Could Spike Blood Sugar

16 Dec, 2025

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Summary

Instant oats cause dangerous blood sugar spikes, unlike jumbo oats.
Porridge offers health benefits but processed varieties pose risks.
Choosing unrefined oats with bran is recommended for stable blood sugar.

Porridge Peril: Your Breakfast Could Spike Blood Sugar

A medical expert has issued a cautionary note regarding the popular breakfast staple, porridge. While acknowledging its significant health advantages, including cholesterol reduction and weight management support, the expert highlights a critical distinction between oat varieties. Processed and instant oats, designed for rapid preparation, can lead to sharp blood sugar spikes upon consumption.

These glucose spikes can negatively impact energy, mood, and concentration, and may contribute to serious health problems such as insulin resistance, type 2 diabetes, and heart disease over time. The doctor emphasizes that the way oats are processed directly influences their effect on blood sugar levels.

In contrast, less processed jumbo oats require longer cooking times and release sugar into the bloodstream more gradually. Studies suggest these types of oats can help stabilize or even lower blood sugar. Experts recommend choosing unrefined oats with ample bran for a healthier breakfast choice.