July 6, 2025, 6:12 am | Read time: 4 minutes
Porridge is a breakfast staple for fitness enthusiasts and health-conscious individuals—and deservedly so, as it contains many beneficial nutrients. But is there a difference between porridge and oatmeal with milk? FITBOOK nutrition expert Sophie Brünke explains why cooking oats versus eating them cold affects satiety and nutrient absorption—and why overnight oats might even have the edge.
Whether as a breakfast porridge or classically with milk in muesli–oatmeal is considered a true power food. But many wonder: Is porridge healthier than oatmeal with milk? FITBOOK examines both options and shows how preparation method, temperature, and soaking time affect nutrient availability, satiety, and digestibility. If you want to get the most out of your breakfast, find out here what matters.
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Overview
What nutrients are in oatmeal?
Oatmeal boasts many valuable ingredients. They provide complex carbohydrates, a significant amount of protein, and fats–the healthy kind–compared to other grains. Oatmeal is also rich in folate, a vitamin particularly important during pregnancy to protect the child from malformations. But even non-pregnant individuals benefit from adequate vitamin intake, which is involved in cell division and growth. Additionally, the grain flakes are high in minerals and trace elements, especially magnesium, iron, and zinc.
Especially valuable ingredient: Beta-Glucan
Behind the complex name Beta-Glucan is a soluble fiber. It has been shown to positively affect cholesterol and blood sugar levels and protect against hunger pangs. Oats have a Beta-Glucan content of 4.5 percent. For comparison: rye has 2.3 percent, and wheat only 0.8 percent.1
Table: Nutrient content of oatmeal
The problem with phytic acid
Oatmeal contains the secondary plant compound phytic acid or phytate. The problem: it can bind minerals, so the body absorbs them in smaller amounts and excretes the rest. Annoying! But there’s a trick that helps–more on that later.
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Soaked oats keep you full longer
As mentioned earlier, Beta-Glucan is a soluble fiber. When you let oatmeal soak in enough liquid (whether water, cow’s milk, or plant-based drink), the Beta-Glucan dissolves, forming a kind of gel that leads to earlier and longer satiety and lower blood sugar spikes. Use plenty of liquid for this, about a one-to-three ratio. If you don’t let your porridge soak overnight in the fridge but cook it, you should only pour hot liquid over the flakes to preserve more heat-sensitive folic acid. To give the fiber time to dissolve in the liquid, wait at least ten minutes before enjoying your porridge.
By the way: Even when you eat oatmeal cold with milk, this gel formation occurs. However, to a lesser extent, which is why the mentioned effects are weaker.