Diary of a Medic

I love a bowl of porridge in the morning! If you’re looking for a simple, delicious way to support your heart health and improve your daily performance, a warm bowl of porridge in the morning is hard to beat. Not only is it rich in nutrients that protect your cardiovascular system, but it also provides steady energy and mental clarity. This is perfect for demanding jobs like a long day of jobs or active hobbies such as running, cycling and gym training. I have listed some of these benefits in further detail below:

1. Protects Your Heart with Fiber and Nutrients

Oats, the base of most porridge, are high in beta-glucan, a soluble fiber proven to reduce LDL (“bad”) cholesterol. Lower cholesterol means healthier arteries and reduced risk of heart disease. They’re also rich in magnesium and potassium, which help maintain healthy blood pressure—essential for long-term cardiovascular wellness. Also,, with all that fibre, you also get gut benefits and a good bowel habbit.

2. Provides Sustained Energy for Focus and Long Hours

As a doctor, mental clarity and focus are critical during my long shifts. The slow-release carbohydrates in porridge prevent energy crashes, keeping blood sugar stable so you can stay alert and concentrate throughout your day. Instead of quick highs and lows from sugary breakfasts, porridge fuels your brain with steady energy that lasts.

A 40g serving of oats provides around 3g of fibre, or 7.5g per 100g, which meets the requirements for a ‘high fibre’ food (at least 6g per 100g).

3. Boosts Performance in Cycling and Gym Workouts

For endurance sports like cycling and strength training at the gym, porridge offers the ideal mix of complex carbs and nutrients to fuel muscles efficiently. Its slow-digesting nature keeps glycogen stores replenished, helping you power through workouts without fatigue while supporting recovery afterward.

4. Keeps You Full and Focused on Healthy Choices

A satisfying bowl of porridge helps control hunger, so you’re less likely to reach for unhealthy snacks during busy clinic days or after intense training sessions. Also, if you are not planning a busy day, by eating porridge, and not snacking, you reduce the burden of unhealthy foods on your body. This is why I recommend a filling breakfast to my patients, especially those trying to prevent diabetes or who want to lower cholesterol.

You can also add heart-healthy toppings like berries (antioxidants), nuts (healthy fats), and chia seeds (omega-3s) to make it even more nutrient-dense.

---

A Doctor’s Perspective
“As a doctor, my mornings are often hectic, and I need lasting energy and mental clarity to stay sharp for my patients. Starting my day with porridge has been a game-changer—not only does it keep me focused during long clinic hours, but it also fuels my evening cycling sessions and workouts at the gym. It’s a simple habit that supports both my heart and my lifestyle. I often make my porridge with low fat milk, and avoid instant flavoured porridge which are high in sugar.”

Read more health tips related to your diet here.

References:
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/porridge