Reasons why you shouldn't eat porridge regularly

Porridge is easy to digest, light on the stomach and suitable for people who are sick or need a light meal but you should not eat it too often.

1. High glycemic index (GI)

Porridge made from white rice has a glycemic index of about 76, which means that when eaten, the body will absorb it quickly and cause a sudden increase in blood sugar. According to Inner Body , this is especially harmful to:

- People with diabetes: Difficulty in controlling blood sugar levels.

- People who want to lose weight: Rapid increase in blood sugar will cause insulin to be secreted more, leading to feeling hungry early and eating more.

Therefore, you should replace white rice with brown rice or other grains to reduce GI.

Porridge is easy to digest but has low nutritional content. Illustration: Ban Mai

2. Low nutritional content

White rice porridge mainly consists of carbohydrates (starch) and water, and does not provide enough protein, fiber, vitamins or minerals. Regular consumption of plain white porridge can cause nutritional deficiencies, especially with:

- Children and the elderly: People who need a lot of nutrients to grow and maintain health.

- People who diet incorrectly: Easily become malnourished if porridge is the main dish without any additional foods.

You should add protein-rich foods (chicken, shrimp, fish, tofu) or vegetables (carrots, pumpkin, greens) to the porridge to increase fiber and vitamins.

3. High sodium content

Many types of porridge, especially pre-made porridge or porridge with ingredients such as canned meat, salted eggs, and pork liver, can contain very high levels of salt. Eating too much salt over a long period of time can easily lead to high blood pressure, heart problems, and kidney problems. A bowl of pork liver porridge can contain nearly as much sodium as the World Health Organization (WHO) recommended 2g/day.

Therefore, you should cook your own porridge with a moderate amount of salt; limit the use of processed ingredients; replace them with fresh meat and vegetables.

4. Overcooked rice

During the process of cooking porridge, rice is often overcooked, losing a lot of fiber and natural nutrients. This not only makes porridge less nutritious but also makes you feel hungry faster than rice or whole grains; reducing the benefits of fiber for the digestive system.

Therefore, you should not cook the porridge too soft; you can leave the porridge with rice grains to retain fiber; combine with nuts or whole grains such as oats and barley.

5. Risk of overeating

Porridge is easy to digest and light on the stomach, so it is easy to make you eat more than your body actually needs. This can lead to excess calories, reducing the effectiveness of weight control. Therefore, you should combine porridge with side dishes such as boiled eggs and boiled vegetables to stay full longer.

How to eat healthy porridge

To take advantage of the benefits of porridge while still ensuring health, follow these principles:

1. Increase nutritional value: Add protein sources such as lean meat, fish, shrimp, or tofu; add vegetables such as carrots, pumpkin, kale, and corn.

2. Use whole grain rice or cereals: Use brown rice, oats or barley to increase fiber and reduce the impact on blood sugar.

3. Reduce salt: Use spices in moderation, avoid fish sauce, MSG, or processed foods.

4. Portion control: Eat just enough bowl, do not eat too much because it will make your stomach feel light.

5. Combine a varied diet: Porridge should only be part of a balanced diet, combined with meals that include enough protein, healthy fats, and vegetables.

Source: https://giadinh.suckhoedoisong.vn/ly-do-khong-nen-an-chao-thuong-xuyen-172250104101235167.htm