July 16, 2025, 4:12 am | Read time: 4 minutes
Porridge is the breakfast classic for fitness enthusiasts and the health-conscious. And rightly so—the grain flakes contain many useful nutrients. But is there a difference between porridge and oatmeal with milk? FITBOOK nutrition expert Sophie Brünke explains why it makes a difference in terms of satiety and nutrient absorption whether oats are cooked or eaten cold—and why overnight oats even have the edge.
Whether as a breakfast porridge or classically with milk in muesli, oats are considered a true power food. But many wonder: Are oats, eaten as porridge, healthier than oatmeal with milk? FITBOOK examines both variants and shows how preparation method, temperature, and soaking time affect nutrient availability, satiety, and digestibility. Those who want to get the most out of their breakfast will find out here what matters.
Overview
What Nutrients Are in Oats?
Oats boast many valuable ingredients. They provide complex carbohydrates, a significant amount of protein, and, compared to other grains, even fats—the healthy kind. Additionally, oats are rich in folate. This vitamin is particularly important during pregnancy to protect the child from malformations. But even individuals who are not pregnant benefit from adequate vitamin intake, which is involved in cell division and growth. Moreover, the content of minerals and trace elements in the grain flakes is high. Magnesium, iron, and zinc are particularly noteworthy.
Especially Valuable Ingredient: Beta-Glucan
Behind the complex name Beta-Glucan lies a soluble fiber. It has been proven 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
The Problem with Phytic Acid
Oats contain 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.
Soaked Oats Keep You Fuller Longer
As mentioned earlier, Beta-Glucan is a soluble fiber. When oats are soaked 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 oats are eaten cold with milk, this gel formation occurs. However, to a lesser extent, which is why the mentioned effects are weaker.
Overnight Oats Have a Decisive Advantage
There is a difference between soaked oats that are left to steep overnight in the fridge and those soaked with hot liquid and consumed after a few minutes. The enzyme phytase in oats has enough time to reduce the phytic acid content, allowing minerals to be better absorbed. An extra bonus: this also makes oats more digestible, as phytic acid can cause bloating.
How the Portfolio Diet Works – and Who it is Suitable for
Granola Versus Muesli – Which is Healthier?
5 healthy snack recipes that keep blood sugar levels down
Conclusion
In terms of satiety, porridge has the edge. The flakes can swell more and keep you fuller longer than when raw oats are eaten. But be careful regarding nutrient content: porridge only offers an advantage if consumed as overnight oats. Then the phytic acid content, which binds minerals, is lower, and heat-sensitive nutrients are preserved without the cooking process of classic porridge. In the end, it counts that oats provide valuable nutrients, and those who don’t like porridge shouldn’t skip them but continue to eat them cold with milk.