If your looking for a syn-free porridge on the slimming world plan, no porridge is syn-free, but you can use porridge oats up to 45g as your healthy extra B which is your fibre allowance on the plan, anything over this will need to be synned. Most porridge pots do have syns on the slimming world plan since they are often flavoured with added ingredients, syns vary between brands but you can expect the average pot to have between 7.5 and 12.5 syns, making them very high.

Instant porridge syns vary according to their size and flavourings, we've listed some popular brands below along with their syns to help you out.Well, there's not much difference in nutritional quality between the two types of oats, rolled oats are typically preferred however because they have higher fibre content and GI content, keeping you fuller for longer.

Well, instant porridge syns can vary according to the brand you choose and any flavourings they might have, for instant porridge however which is plain, you can have them as your syn free healthy extra B porridge as long as they have no extra add-ins. Symington's Ltd, Dartmouth Way, Leeds, LS11 5JL, UK. Tennant & Ruttle Distribution Ltd., 2010 Orchard Avenue, Citywest, Dublin 24, D24 EKW3, Ireland.

BHF dietitian Victoria Taylor says:

Porridge is regarded as a very healthy breakfast in the slimming world, it's high in fibre, allowing you to have it as your healthy extra B on the plan, but how many syns does it typically have? 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. Since instant oats and rolled porridge oats can both be used as your healthy extra B, you might be wondering which is better for you or if there's a difference? Is microwave or instant porridge as good for me as traditional porridge? BHF dietitian Victoria Taylor says:

If you are looking for a porridge pot you can use as your healthy extra B, make sure they are plain oats with no added flavourings or milk, they should also be within 45g or simply add up the excess syns. Low Syn Alternatives To Porridge Pots For example, the Quakers oats golden syrup porridge pot has a serving size of 57g which is around 10g over the standard 45g portion, it also has up to 16g of sugar in one pot. To keep oats syn free you can also use up to 125ml of semi-skimmed milk as your healthy extra A dairy allowance or simply make your porridge with water, topping with sweetener and berries to keep the porridge syn free. For example, an instant sachet of Quaker golden syrup porridge has 6.5 syns for 36g and up to 15g of sugar, making them not the healthiest choice. Syn Values Of Instant Porridge There’s nothing wrong with microwaving porridge, especially if you are in a rush in the morning. Instant porridge is fine if you stay away from flavoured or sweetened versions. Even healthy-sounding flavours such as apple and blueberry generally contain added sugars.

To keep your syns low and use your porridge as your healthy extra B, we've put together a simple oats recipe for you to try out at home below. Ingredients Whichever porridge you choose, make it with low-fat milk or water to keep the calories down and minimise saturated fat, especially if you are trying to lower your cholesterol levels.