What are the benefits and drawbacks of drinking rice porridge?

The benefits of drinking rice porridge generally include easy digestion and absorption, rehydration, gentle protection of the stomach, relief of discomfort, and convenient pairing with other foods; common drawbacks typically include rapid blood sugar spikes, limited nutritional variety, potential bloating, short-lived satiety, and long-term nutritional imbalances due to excessive consumption. A detailed analysis is as follows:

I. Benefits

1. Easy Digestion and Absorption: Rice porridge is cooked for a prolonged period, allowing starch to fully gelatinize, resulting in a soft and mushy texture. It requires minimal digestive effort and is readily absorbed by the gastrointestinal tract. This makes it especially suitable for individuals with weak digestion, such as the elderly, young children, or those recovering from surgery.

2. Rehydration: Rice porridge has a high water content, helping replenish bodily fluids when consumed. It alleviates dryness and is particularly beneficial during dry seasons or after physical activity, providing both hydration and carbohydrates to maintain fluid balance.

3. Gentle on the Stomach: Rice porridge is mild in nature and does not irritate the gastric mucosa, making it suitable for people with gastritis, gastric ulcers, or general stomach discomfort. Warm porridge can soothe the stomach, reduce gastric burden, and support recovery of digestive function.

4. Relieves Discomfort: During colds, fever, or loss of appetite, consuming rice porridge reduces digestive strain and prevents worsening discomfort caused by greasy foods. It also provides basic energy to help the body combat illness.

5. Versatile Pairing: With its mild flavor, rice porridge can be easily combined with various ingredients such as vegetables, meat, and eggs. This flexibility allows adjustment of taste and nutrition to meet different dietary needs. It is also simple to prepare, making it ideal for quick daily meals.

II. Drawbacks

1. Rapid Blood Sugar Rise: The longer rice porridge is cooked, the higher the degree of starch gelatinization and the higher its glycemic index. Consumption can cause a rapid spike in blood glucose levels, making it unsuitable for individuals with diabetes or elevated blood sugar, potentially exacerbating blood sugar fluctuations.

2. Limited Nutrition: Rice porridge primarily provides carbohydrates but contains relatively low levels of protein, vitamins, and dietary fiber. Relying solely on rice porridge as a staple food over time may lead to inadequate nutrient intake.

3. Potential Bloating: Due to its high water content and the fact that some individuals have difficulty digesting the carbohydrates in porridge, excessive consumption may lead to fermentation in the intestines, producing gas and causing bloating or belching.

4. Short-Lasting Satiety: Rice porridge is quickly digested and absorbed, leading to hunger shortly after eating. It does not sustain fullness for long periods, and if used as a main meal, may encourage excessive snacking between meals, increasing overall calorie intake.

5. Long-Term Overconsumption May Cause Nutritional Imbalance: Regularly consuming large amounts of rice porridge without complementing it with other nutritious foods can result in excessive carbohydrate intake and insufficient intake of protein, minerals, and other essential nutrients.

It is recommended to control portion sizes when consuming rice porridge regularly and avoid overconsumption. Diabetic patients may opt for shorter-cooked porridge or add whole grains and vegetables to improve nutritional balance.