Does white rice porridge cause weight gain?

Whether white rice porridge causes weight gain depends on a combination of factors including calorie intake, digestion and absorption, and individual differences.

White rice porridge mainly consists of carbohydrates. During cooking, the starch in rice becomes gelatinized, which makes it easier to digest and absorb, resulting in a relatively high glycemic index. If consumed in large quantities without sufficient physical activity, excess calories may be converted into stored fat, increasing the risk of weight gain. However, when consumed in moderation, white rice porridge can provide energy quickly and is easily digested, making it suitable for individuals with gastrointestinal discomfort or poor appetite.

In terms of caloric content, white rice porridge contains far fewer calories per unit weight than foods such as fried dough sticks and pastries. When consumed as the staple food in a meal, if paired with protein-rich foods like eggs, soy products, and vegetables, and the total caloric intake is controlled, it will not lead to weight gain. Furthermore, individuals vary in basal metabolic rate and activity level; those who have a faster metabolism and higher physical activity are less likely to gain weight even when consuming white rice porridge.

Therefore, white rice porridge itself does not cause weight gain. The key lies in controlling portion sizes, appropriately combining it with other foods, and maintaining a balance between energy intake and expenditure. Doing so allows one to enjoy the nutrition and taste of white rice porridge without worrying about weight gain.