Porridge and rice have the same nutritional value... Is it true or false? |The rumor ending station "porridge and rice have the same nutritional value" is unscientific. In fact, the nutritional value of porridge and rice is very different, mainly reflected in the energy density and the content of nutrients. 1 Difference in energy density between porridge and rice Energy density refers to the energy contained in each gram of food (usually in kcal). The difference in energy density between porridge and rice is mainly due to their different water content. Porridge: porridge is made by adding a small amount of rice and a large amount of water. For example, use 10-20 grams of rice to cook 100 grams of porridge, most of which is water. Due to the high water content, the energy density of porridge is low, usually 0.2~0.5 kcal/g (some water will volatilize during cooking). Rice: Rice is cooked with more rice and has relatively less moisture. For example, cooking 50-60 grams of rice into 100 grams of rice has a higher energy density, usually between 1.0-1.2 kcal/g. This means that congee and rice with the same weight contain more energy and nutrients. 2 The reason why porridge is better digested porridge is easy to digest is not because "the water contained in porridge will be discharged from the body soon after urination", but because of its high water content, the rice grains are cooked more soft and rotten, and easier to be digested and absorbed by the human body. After the rice grains in the gruel are cooked for a long time, the starch will be gelatinized and easier to be decomposed by digestive enzymes, so the stomach and intestines are easier to absorb nutrients, and the sugar rising speed is relatively faster. 3 Although porridge is good, its nutrition is limited. Although porridge is easy to digest, its nutrition is relatively small. The cereal content in porridge is small and the energy density is low, so it provides less energy and nutrients. If porridge is the staple food for a long time, especially for children, it may lead to insufficient energy intake and affect growth and development. Scientific diet suggests that although porridge is not suitable for long-term staple food, it is very useful in some cases. For example, porridge is a good transitional food for people with weak gastrointestinal function (such as weak elderly people, people with weak gastrointestinal function or patients after surgery). In addition, porridge can also be used as breakfast or extra meal, and eaten together with other foods with high energy density to ensure balanced nutrition. Rice has a high energy density and richer nutritional content, making it more suitable as a daily staple food. When choosing staple foods, it is important to consider the individual's health condition and nutritional needs, and to ensure a balanced diet by combining the coarse and fine ingredients. (New Society)