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Tried and tasted: Best oats for a healthy breakfast - Klaudia Balogh

Three oats that are tasty yet won’t spike your blood sugar

Think oats and countless of decorated porridge bowls come to mind trending every morning with the hashtag #breakfastgoals.

Being the nutritious meal they are, their list of health benefits keeps on growing with latest research now showing that porridge is good for the heart and the gut. Irish scientists, based at the APC Microbiome Institute in Cork, discovered that beta glucan – the fibre found in porridge – can help reduce cholesterol and body weight.

However, with shelves of grocery stores being stacked with oat brands A to Z, it’s easy to reach for the ones that might cost you more calories than you think.

To help keep your weight in check, here are a few porridges that have less than 4 grams of sugar per serving, hence won’t wreak havoc on your diet. And they even taste good.

Rude Health

With only 3.7 grams of sugar per serving, it’s the ideal breakfast or guilt-free afternoon treat. Especially the Hazelnut butter with Cacao flavor. Try with warn hazelnut milk and it’ll satisfy all your chocolate cravings yet save you from all the chocolate calories. Although it’s higher in fat, it uses only natural ingredients and free from skimmed milk and artificial additives.


The “add boiling water” instruction is just one of five ways to indulge in these oats. Whether you fancy them as a yogurt topping, in your smoothies or as proats, it’ll add the right amount of fibre and slow-digestive carbs to your breakfast. Baked with less than 3 grams of sugar per serving, it’s full of healthy fats from nuts and seeds and free from artificial additives or preservatives.


These gluten-free porridges come in many different falvours, but if you’re looking for a low-sugar option, only 1.7 grams per serving, you’ve got two to consider: Coconut & Chia, and Apple & Cinnamon. They’re also dairy-free and free from refined sugar, yet they both make for a blend of sweet meal.