What IS the healthiest breakfast? As porridge is found to lower cholesterol by 10 per cent AND help you lose weight, experts reveal what you should really be eating first thing…

It has long been hailed as the breakfast of champions. But is porridge really the ultimate start to the day?

New research has flagged yet another benefit of the morning favourite – which is hailed for keeping you full for longer and offering a hefty dose of bowel-friendly fibre.

Researchers from the US found one daily big bowl of porridge can reduce cholesterol levels by at least 10 per cent over the course of six weeks.

High cholesterol – a build-up of a type of fat in the arteries – is one of the leading causes of heart attacks in the UK, with two-thirds of sufferers unaware of their problem. 

Scientists say that even a small reduction in levels can slash the risk of heart attacks, stroke and even dementia.

A type of soluble fibre that’s found naturally in oats is said to reduce the amount of cholesterol absorbed from the gut. 

But porridge, with its gloopy texture and bland taste, isn’t everyone’s cup of tea. 

So can alternative breakfast favourites offer similar benefits? Here, we ask leading nutritionist Rob Hobson to rank some of Britain’s most popular breakfasts… 

Porridge

Per 300g bowl made with whole milk and water: 216 calories, 6.9g sugar, 4.8g fat, 4.2g fibre, 10g protein 

It’s widely known to be the healthier alternative to sugary cereals – and for good reason.

One bowl contains a seventh of your daily fibre needs – vital for preventing bowel cancer – as well as two eggs’ worth of protein, which will boost muscle growth and prevent hunger pangs before lunch.

But the star of the show is beta-glucan, a soluble fibre found naturally in oats. 

‘Porridge is probably the best breakfast you can have if you’re specifically trying to lower cholesterol,’ Mr Hobson says.

‘Beta-glucan helps reduce the absorption of cholesterol in the gut. A single bowl of porridge containing around half of the daily amount needed to lower so-called bad cholesterol.’ 

The recent US study, published in the journal Nutrients, found that porridge eaters had fewer of the small cholesterol particles thought to be particularly damaging to arteries. 

However, if it’s fibre you’re looking to boost, some cereals have surprisingly higher doses. And Mr Hobson says a bowl of porridge can quickly become calorific with toppings like banana, nuts and syrups – so keep it simple. 

Verdict: 5/5 

Beans on Toast 

Per two slices of buttered wholemeal toast and half a tin of baked beans: 340 calories, 10g sugar, 4g saturated fat, 11g fibre, 15g protein, 1.5g salt

Baked beans are a great source of both filling protein and fibre (more than porridge) – essential for muscle growth and gut health. 

‘I think beans on toast is really underrated as a cholesterol-friendly breakfast,’ Mr Hobson says. 

They are also packed full of B vitamins, which help release energy steadily throughout the day, and are a great source of iron which is crucial for brain function. 

‘The beans are rich in fibre, including soluble fibre, and research suggests eating pulses regularly can lead to modest reductions in LDL cholesterol.

‘If you put them on wholegrain toast, you’re getting even more fibre. 

‘They do contain some sugar and salt, but some of the sweetness comes naturally from the tomatoes.

‘I wouldn’t let that distract from the fact that they’re still a lot more nutritious than a lot of other breakfast options.’

Mr Hobson added that opting for low-sugar baked beans can cut the sugar count in half.

Verdict: 5/5

Weetabix 

Per two biscuits served with semi-skimmed milk: 136 calories, 6.5g sugar, 3.8g fibre, 5.3g protein, 1.7g saturated fat,  0.2g salt 

It’s long been seen as one of the healthier choices in the cereal aisle, and nutritionists say its simple ingredient list is a major plus.

Despite porridge’s reputation as the fibre king of breakfast, Weetabix actually contains slightly more fibre gram-for-gram, helping aid digestion. 

And with just 1.7g of sugar before milk is added, Weetabix is also a good low-sugar option, compared to some other cereals available. 

However, the mistake most people make is assuming Weetabix works like porridge and other slow-release breakfasts, when in reality, the way it is processed means it is digested more quickly than many people expect. 

While it can be a great option for those who find it hard to hit fibre targets, it won’t necessarily help you feel fuller for longer, Mr Hobson says. 

‘Weetabix may not have the same specific cholesterol-lowering effect that we associate with the beta-glucan in oats, but it can definitely fit into a gut-friendly diet,’ Mr Hobson says. 

There’s also about half the protein as porridge, which further explains why it won’t leave you particularly satisfied. 

But the cereal is fortified with iron and B vitamins, including folic acid, thiamin, riboflavin, and niacin, which Hobson says is a huge plus.  

Verdict: 4/5 

Full English 

Per a breakfast consisting of two sausages, two rashers of bacon, one fried egg, two slices of buttered toast, 100g baked beans, grilled tomatoes and mushrooms: 700-850 calories, 3g sugar, 11g saturated fat, 12g fibre, 38g protein, 3.8g salt

Contrary to popular belief, there is such thing as a healthy full English breakfast – consisting of eggs, bacon, sausages, tomatoes, beans and mushrooms.

But the key is enjoying it as an occasional treat, rather than a daily ritual. 

With more than three times the protein of a bowl of porridge, a full English is excellent for keeping hunger at bay, while providing key nutrients including iron, B vitamins and choline, which is important for brain health. 

However, unlike porridge, a traditional fry-up is comparatively low in cholesterol-lowering beta-glucan fibre and considerably higher in saturated fat, as well as calories.

A full English supplies around half of the daily fat limit, which could be harmful for heart health.

Too much can contribute to raised cholesterol levels and increase the risk of heart disease and stroke. 

Processed meats have also been linked to an increased risk of bowel cancer, thought to be responsible for around 5,400 bowel cancer cases in the UK each year. 

‘A traditional full English is probably the weakest option on this list, particularly if it’s heavy on sausages, bacon, butter and fried foods,’ Mr Hobson says. 

‘These can make the meal relatively high in saturated fat, which can send cholesterol levels skyrocketing. Bacon and sausages are also processed meats, which we generally want to limit.’ 

Currently, up to 90 per cent of bacon sold in the UK is thought to contain nitrites, a preservative that has been linked to bowel, breast and prostate cancers.  

‘You could make a much more heart-friendly version by keeping the beans, tomatoes and mushrooms, adding wholegrain toast, grilling rather than frying, and having poached eggs with just one portion of sausage or bacon rather than piling on several processed meats,’ says Hobson.

Verdict: 2/5

Muesli 

Per 80g serving of muesli with semi-skimmed milk: 300 calories, 12g sugar, 1.5g saturated fat, 6g fibre, 10g protein, 0.1g salt 

Not all mueslis are created equal, experts say.

A typical bowl contains more fibre than porridge, along with a mix of nuts and seeds that provide heart-healthy, unsaturated fats and omega-3 fatty acids.

With 10g of protein and around a quarter of an adult’s daily fibre needs, it is also likely to keep hunger at bay throughout the morning. 

‘Muesli can be a great choice, but there can be quite a lot of variation between products,’ Mr Hobson says.

The biggest benefit is that many mueslis combine several cholesterol-friendly ingredients in one bowl. 

Oats provide beta-glucan, while nuts and seeds contribute unsaturated fats that can help support heart health. 

‘A simple muesli based on oats and other wholegrains with nuts, seeds and dried fruit ticks a lot of boxes for cholesterol such as fibre, beta-glucan from the oats and unsaturated fats from the nuts and seeds,’ Mr Hobson says. 

However, unlike porridge, many mueslis contain significant amounts of dried fruit, which can drive up the sugar content. 

Recommended portions of some premium brands – such as Eat Natural’s gluten-free buckwheat version and Waitrose’s Essential no added sugar fruit and nut muesli – contain nearly 20g of sugar, despite health-conscious claims. 

That’s almost two-thirds of the NHS’s recommended maximum daily sugar intake for adults. 

‘I’d look for one without lots of added sugar or sweet ingredients like chocolate and with a decent proportion of oats, nuts and seeds,’ Mr Hobson says. 

Verdict: 3.5/5

Greek yoghurt with fruit 

Per 170g full-fat Greek yoghurt with 80g mixed berries: 160 calories, 8g sugar, 3g saturated fat, 4g fibre, 17g protein 

It has become the breakfast of choice among calorie counters and gym-goers alike, and nutritionists say plain Greek yoghurt is one of the healthiest ways to start the day. 

It’s rich in calcium – an essential nutrient for growing and ageing bodies – and packed full of gut-healthy bacteria that has been linked to a reduced risk of bowel cancer. 

A typical bowl packs almost twice as much protein as porridge, helping keep hunger at bay throughout the morning and supporting muscle maintenance and growth. 

The caveat is that the type of yoghurt we eat really matters, with the full-fat options often being the best choice.

‘I’d choose a plain yoghurt and add plenty of fruit for fibre,’ Mr Hobson says. 

‘If lowering cholesterol is the goal, you could make it work harder by adding toasted oats, or a healthy granola for heart-healthy beta-glucan, plus a handful of nuts or seeds for unsaturated fats and extra fibre.’

Research has shown that yoghurt, including full-fat varieties – normally associated with raising bad cholesterol – appears to have a broadly neutral effect on blood cholesterol.

‘This is partly due to what’s known as the dairy matrix, which is the way fat sits alongside protein, calcium and other components in the structure of food. 

‘I’d be much more focused on choosing a plain yoghurt without lots of added sugar than avoiding full-fat yoghurt,’ Hobson said. 

Verdict: 4/5