Overview

• Tuesday’s porridge guide sets a basic recipe at 50 g oats with about 130 ml water, noting water‑based porridge carries the fewest calories.
• The article advises watching caloric toppings, with fruit or nut butter changing the energy and nutrient profile.
• Coverage contrasts raw and cooked oats, reporting that cooking swells flakes, increases volume, and keeps you fuller longer, while soaking helps reduce phytates in raw mixes.
• A separate piece spotlights oat bran as a more concentrated option with protein, minerals, and beta‑glucans, citing recommendations of 30–40 g daily.
• Across the guidance, oats’ complex carbs and fiber are credited with steadier blood sugar and appetite control, supporting weight loss when part of an overall calorie deficit.