Refined semolina, white rice and instant porridges may cause sharp blood sugar rises, while fibre-rich oats, barley and buckwheat provide slower-release energy.
Many breakfast porridges are marketed as wholesome, but nutrition specialists say the choice of grain matters as much as the habit itself. Cursorinfo, citing TSN, reported that some cereals can raise blood sugar quickly because they have a high glycaemic index, meaning they are broken down into glucose rapidly and can trigger a sharp insulin response.
That matters because a fast rise in blood sugar is often followed by an equally quick drop, leaving people hungry again soon after eating. According to the report, if that pattern is repeated and the rest of the morning is sedentary, excess glucose is more likely to be stored as fat, which can add to the risk of obesity and diabetes over time.
Among the least suitable options for breakfast, the article points to semolina, made from wheat and stripped of much of its fibre. It also flags refined white rice porridge, which is digested quickly but does little to keep a person full for long. The same warning applies to instant porridge packets, which are heavily processed and are often formulated with added sugar or flavourings.
Corn porridge is also presented as a cautious choice when it comes from highly processed flakes or steamed grains. While it may contain some useful nutrients, the combination of refinement and rapid digestion can make it behave more like a fast carbohydrate than a slow-release breakfast, causing blood sugar to swing rather than stay steady.
By contrast, the better choices are the porridges and grains that retain more fibre and digest more slowly. Information from glycaemic index guides shows that whole oats, barley, buckwheat, bulgur and pearl barley tend to be better options because they release glucose more gradually. The same sources advise looking for breakfast cereals made from whole grains, with little added sugar and a higher fibre content, as these are more likely to provide lasting energy and reduce the chance of an early-morning crash.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
