Research suggests the fibre-rich food might help with eright loss goals and lower your risk of cancer
A breakfast superfood regularly enjoyed by Pippa Middleton, according to reports, costs just 9p per serving and could slash your cancer risk. The British socialite, sister to the Princess of Wales Kate Middleton, told iNews she eats “a lot of porridge” each morning.
Discussing her morning routine, she confessed to enjoying “almost everything,” but particularly “lots of porridge or boiled eggs with soldiers.” She added that she “can’t start the day properly” without breakfast.
Porridge boasts countless health benefits, from supporting heart and digestive health to managing weight and stabilising blood sugar. What’s more, it won’t break the bank – Aldi’s 1kg bag of oats retails at just 85p, working out at around 9p for a 100g portion.
Oats contain beta-glucan, a soluble fibre that can lower LDL ‘bad’ cholesterol whilst raising HDL ‘good’ cholesterol levels. High cholesterol is linked to severe conditions such as heart disease and stroke.
Wholegrains such as porridge also help lower fasting blood sugar and improve insulin sensitivity. The fibre acts as a prebiotic too, feeding beneficial gut bacteria and supporting digestive wellness.
Oats contain abundant antioxidants, including polyphenols and avenanthramides. Antioxidants are vital in safeguarding our cells from harm and may reduce the risk of developing numerous conditions, such as heart disease, certain cancers, and age-related illnesses.
Incorporating more high-fibre whole grains while reducing refined grains in your diet can help maintain a healthy weight, which may be one reason why Pippa stays trim. The body also expends more energy breaking down fibre, potentially boosting your metabolic rate.
The substantial fibre content in porridge also keeps you satisfied for extended periods, which could support weight loss and result in decreased overall calorie consumption. Consuming soluble fibre creates a gel in the intestines, which can block some calories from being absorbed. Being overweight is a big risk for at least 12 types of cancer.
According to Cancer Research UK, maintaining a healthy balanced diet rich in wholegrains and fibre “can help reduce your risk of bowel cancer”. Wholegrains include items like brown rice, whole wheat pasta, oats and wholegrain bread. Fibre also nourishes good bacteria in your gut, which strengthens your immune system and can help protect against harmful substances that might cause cancer.
Fibre is essential in encouraging regular bowel movements, enlarging stool size, and diluting its contents. This mechanism enables harmful substances to remain in the intestines for shorter periods. When fibre combines with gut bacteria, it generates a compound called butyrate. Butyrate is advantageous for preserving the health of intestinal cells, which can diminish the risk of tumour formation.
In addition to bowel cancer, experts suggest that fibre could also help protect against several other types of cancer. A study published in the National Library of Medicine, titled “Use of Dietary Fibres in Reducing the Risk of Several Cancer Types,” concluded the following regarding the level of evidence for various cancers:
- Convincing evidence: Gastric cancer.
- Probable evidence: Rectal, colon, breast, endometrial, pancreatic, and prostate cancers, as well as colorectal adenomas.
- Suggestive evidence: Ovarian and renal cell cancers.
- Inconclusive evidence: Oesophagal cancer.
While there is no definitive cure for cancer, maintaining a balanced and healthy and fibre-rich diet can aid in reducing your risk. Regular exercise, quitting smoking, limiting alcohol intake, avoiding processed foods and maintaining a healthy weight can also contribute to lowering your risk.
Victoria Taylor, a dietitian from the British Heart Foundation, advises: “Porridge is a healthy, nutritious way to start the day. However, there is much debate about which oats are the best to use and which cooking method is healthiest.
