With easy-to-dical properties, rich in complex starch (depending on ingredients), providing water for the body and helping to stabilize blood sugar, porridge is increasingly recommended by many nutritionists for adults, the elderly, people with chronic diseases as well as workers who need sustainable energy.
According to the 2024 report of the World Health Organization (WHO), more than 60% of adults start their day in a state of mild dehydration after a long night's sleep.
Porridge with 70-80% is a water that helps the body recharge water quickly, supports blood circulation and promotes liver and kidney metabolism in the morning.
WHO emphasizes that adding water from food to breakfast helps increase the liver's detoxification efficiency by about 15-20% in the first three hours of the day.
Not only provides water, porridge also helps the digestive system " start softening". According to the National Institutes of Health (NIH), loose, warm dishes help stabilize bowel movements, reduce stress on the stomach and support micronutrient absorption better than a greasy breakfast.
The value of the porridge depends on the ingredients. Oatmeal, brown rice porridge or green bean porridge are rich in soluble fiber β-glucan and pectin, two substances announced by the WHO in 2024 as "golden nutrients" for cardiovascular health and blood sugar.
Studies show that β-glucan can help reduce glucose uptake, stabilize blood sugar within 2-3 hours of eating, and reduce LDL cholesterol by 7-10% when used regularly.
Therefore, morning porridge is a very suitable choice for people with type 2 diabetes, people with dyslipidemia and people overweight.
Porridge is also easy to combine with eggs, lean meat, salmon or vegetables to create a meal rich in protein and micronutrients, helping to feel full longer without increasing the burden on the digestive system.
In addition to health benefits, porridge also helps the liver and kidneys function more effectively in the morning. Ingredients such as green beans, brown rice or black sesame oil contain flavonoids and magnesium, which help increase the liver's detoxification enzymes, reduce oxidative stress and support the excretion of toxins through urine.
