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. If your instant porridge is plain with no add-ins, you can have up to 40g of it as your healthy extra B, which is your fibre allowance for the day. However, if you have already used your healthy extra B for the day, on average, instant porridge will cost you around 7.5 syns for 40g which is quite high in syns. As we mentioned above, porridge pots have a wide range of syns according to the brand, size and flavour, to help you compare and find some syn-friendly options we've listed a few popular values down below.

You should also consider that porridge pots typically contain milk powder, which adds calories, allowing you to just add hot water for easy preparation. Syn Values Of Porridge Pots 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 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.

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. 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

BHF dietitian Victoria Taylor says:

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? 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 extra flavour, add fruit such as bananas, berries, raisins, apples or dates. These help towards your 5-a-day. A pinch of cinnamon adds a sweet flavour without any sugar. Flavoured instant porridge is instantly higher in syns, due to the added sugar and flavourings, you also have to consider whether or not your make it up with milk, you can use milk as your healthy extra A. Don’t add salt, as an excess intake can raise your blood pressure over time, and avoid adding sugar, syrup or honey. A tablespoon of syrup, for example, adds 60kcal and 16g of sugar – nearly a third of the daily maximum sugar intake for a woman. Maple syrup and honey may sound natural, but aren’t any healthier and the sugar content is very similar.

Instant oat porridge, that's ready in 1 minute, and low in fat. Just add boiling water. No artificial colours & suitable for vegetarians. 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.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.