White congee is the most common food, and its preparation is extremely simple. Do you know what benefits white congee can offer? Regardless of the season, drinking white congee brings different benefits. However, there are also misconceptions about drinking white congee. Let's take a closer look at the benefits and misconceptions of white congee.
What are the benefits of white congee?
Easy to digest. When white rice is boiled above 60°C, a gelatinization process occurs. The soft, well-cooked congee melts in your mouth and is very easy to digest, making it suitable for people with an upset stomach.
Replenishes fluids. Congee typically contains up to 90% or more water. The water in congee is combined with starch, which slows its passage through the digestive tract, allowing it to remain in the body longer and making you feel more hydrated than drinking water alone.
Reduces dietary energy, beneficial for weight control. Congee is large in volume but low in energy density, containing less "solid food." 100 grams of cooked rice contains over 100 kcal, while 100 grams of thick congee has only about 30 kcal. Because congee is voluminous, it makes you feel full more easily, which helps prevent excess energy intake. If you don't drink plain rice congee but a multigrain and bean congee, the feeling of fullness is even stronger. Therefore, for people trying to lose weight, drinking multigrain and bean congee can effectively reduce the energy from staple foods without feeling hungry or reducing nutrient intake, making weight loss easy.
Prevents constipation. Congee contains a lot of water. Drinking more congee daily not only fills you up but also replenishes your body's fluids, effectively preventing constipation.
Beneficial for the digestive system. Especially when digestive function is low, or when there's an intestinal infection or diarrhea, it's best to drink some congee. Even without gastrointestinal issues, if you eat too much greasy or high-protein food, you may lose your appetite. In this case, drinking congee for two meals can give your digestive system a temporary rest.
Common misconceptions about drinking white congee
Drinking white congee can cure a cold. Colds are mostly caused by viral infections. At this time, the body is under stress, and the consumption of carbohydrates, proteins, and fats increases. Fever and sweating also expel more electrolytes. If you only eat white congee and vegetables, you will not get enough protein and fat, leading to a weakened immune system that cannot fight the virus, which can worsen or prolong the illness. Furthermore, a diet that is too light can lead to insufficient electrolyte intake, especially low blood potassium, which can make you feel tired.
You can't drink congee for every meal. This is a common mistake among the elderly. While drinking congee in moderation is beneficial, you shouldn't have it for every meal. Congee is a liquid food and is less nutritious than rice of the same volume. Also, congee "doesn't fill you up"—you feel full while eating, but you get hungry again soon. Over time, the elderly may suffer from malnutrition due to insufficient energy and nutrient intake. Therefore, when drinking congee, you also need to pay attention to a balanced diet. Making the congee thicker, serving it with a side dish, or having some snacks between meals can all supplement your energy.
The longer you cook congee, the higher its nutritional value. Finely processed white rice is not highly nutritious itself, mainly providing a large amount of starch (75%), a small amount of protein (8%), and some B vitamins. The long heating process of making congee has little effect on starch, protein, and minerals, but it does destroy some B vitamins. The longer the cooking time, the more B vitamins are destroyed.
Ice congee is not advisable. Ice congee is a popular summer food, but it is not suitable for the elderly or children with a cold or weak constitution. Drinking too much ice congee can not only block the body's sweat pores, making it difficult to expel metabolic waste, but it may also affect gastrointestinal function.
White congee has many benefits, but its misconceptions should not be forgotten.