Does Eating Porridge Increase Weight? Expert Explains the Truth

Daliya (porridge) is widely considered one of the healthiest breakfast options. It can be prepared from different grains like wheat, barley, and millet, but wheat porridge is the most commonly consumed in Indian households. Packed with carbohydrates, protein, fiber, iron, magnesium, zinc, and B vitamins, porridge not only nourishes the body but also aids digestion and helps regulate blood sugar.

Many fitness enthusiasts and gym-goers also add porridge to their diet. However, a common doubt remains—does eating porridge lead to weight gain or weight loss?

What do experts say?

According to Fareha Shanam, Senior Dietician at Gangaram Hospital, daliya is a form of complex carbohydrate and also rich in fiber. She explains that consuming carbohydrates in excess may cause weight gain, but eating porridge in moderation is not harmful. In fact, when eaten with milk or vegetables in controlled portions, it supports a balanced diet.

She further clarifies that weight gain happens only when the overall carb intake is high. If around 50% of the diet consists of healthy carbohydrates, including daliya, there is no risk of unwanted weight gain.

How much porridge should you eat?

If you are including porridge along with roti and rice in your daily meals, it may increase calorie intake and lead to weight gain. The ideal way is to replace one of these items with porridge instead of adding it as an extra. Regularly eating a balanced portion of daliya can actually help in maintaining weight.

Health benefits of porridge

• Rich in fiber, keeps digestion smooth

• Prevents overeating by keeping the stomach full for longer

• Supports weight management

• Helps regulate blood sugar due to its low glycemic index

• Beneficial for heart health

In short, porridge doesn’t inherently make you gain weight—how you consume it makes all the difference. When eaten in moderation and as a replacement, not an addition, it can be one of the best foods for a healthy lifestyle.