For healthy people, this can only cause feelings of fatigue during the day, but for people with diabetes or at risk of blood sugar disorders, this is a serious problem.
According to the American Diabetes Association (ADA), white rice has a high glycemic index (GI), around 70-80. When cooked into porridge, the simmered and starched rice grains are almost "pre-diversion", causing the body to absorb glucose much faster than when eating rice.
This causes blood sugar levels to suddenly increase in just a short time after a meal.
A study published in the British Journal of Nutrition (2020) shows that the same amount of rice, when eaten as rice, increases blood sugar more slowly than when eaten as porridge or flour.
This shows that the way they are prepared strongly affects the body's blood sugar response.
When blood sugar spikes after a bowl of morning porridge, the pancreas has to secrete a lot of insulin to "clear" the amount of glucose in the blood.
After a few hours, blood sugar drops rapidly, making the body feel tired, dizzy, and easily crave to eat again. This prolonged "up and down" cycle can cause insulin resistance - a major risk factor for type 2 diabetes.
Who should limit eating porridge in the morning?
People with diabetes or prediabetes should limit eating porridge because porridge makes blood sugar increase uncontrollable.
Overweight and obese people have few porridge fiber and protein, making them hungry quickly and easily snack.
People who want to maintain stable energy during the day: eating porridge often leads to a feeling of lethargy after a few hours.
To limit hyperglycaemia, brown rice or oats can be chosen instead of white rice: These nuts are rich in fiber, have a lower glycemic index.
Add protein and vegetables: Chicken porridge includes mustard greens, fish porridge and green vegetables to help slow down the absorption of sugar.
Eat with boiled eggs or tofu: increase satiety, reduce strong fluctuations in blood sugar.
Reduce porridge intake, increase side dishes: instead of a bowl of white porridge, eat half a bowl with salad or boiled vegetables.
