Foods
Moderators: chrissy1988, sun123


Whole grain congee (rice porridge) - is it still healthy?


Quote  |  Reply

I know congee made with white rice is not very nutritious...but I was wondering does the brown rice still hold its nutrition after being cooked for so long?

I made some last night and it cooked for a good 1.5-2 hours. The brown rice expanded with water about 3 times its size! By that time, it looked like blown up white rice with brown specs in it. I added ground flaxseed at the end because it didn't look healthy and I felt guilty :/

Because I cooked it so long- is it just as nutritionally empty as white rice? 

 

8 Replies (last)

It's not necessarily unhealthy maybe less healthy, but context and dosage needs to be considered.

It's still ok. White rice has the most nutritious parts of the grain removed (the bran and the germ). Even if you cook brown rice for 2 hours, those parts still remain.

Well, eating congee for breakfast is so common where I'm from. It's healthy! Just watch your portion size. :)

Wow, thank you all for responding! I was having serious calorie counter's guilt about this dish, haha. I only used 1 cup of brown rice - 4 servings. And I'd say cooking it for this long made about 8 servings. So, I'm definitely not eating more than I would- if anything, I'm eating less rice.

I just ate half a cup of it with tilapia for breakfast. Very yummy and definitely a good alternative to oatmeal (I was getting very bored with oatmeal). 

 

Original Post by neltuneliel:

Wow, thank you all for responding! I was having serious calorie counter's guilt about this dish, haha. I only used 1 cup of brown rice - 4 servings. And I'd say cooking it for this long made about 8 servings. So, I'm definitely not eating more than I would- if anything, I'm eating less rice.

I just ate half a cup of it with tilapia for breakfast. Very yummy and definitely a good alternative to oatmeal (I was getting very bored with oatmeal). 

 

It sounds completely healthy to me! 684 calories for a cup of UNCOOKED brown rice. When you cook it with lots of water, that amount of food can last you a long time! Just monitor your weight and see how it affects you. Just do the basic trial-and-error.

Good luck! :)

the longer you cook grains, the more they break down.. this creates a higher GI (Glycemic Index) response because it takes less digestion for your body to turn the starches into glucose

eating minute rice or instant oatmeal is almost on par with eating plain table sugar-- and about as nutritionally similar as well (ie lack of nutritional value besides energy/calories)

brown rice and steel cut oatmeal is a step up from eating minute rice or instant oatmeal because the nutrients are intact and the GI is lower, which will help keep blood sugar levels stable 

However the longer you cook it the more you are going to raise the GI, for example Al Dente pasta has a lower glycemic index then pasta that has been cooked longer.

Point is, that the secret to weight loss is controlling your blood sugar. Keeping your blood sugar on an even keel will help prevent lows and crashes. When your blood sugar is low, the more likely you will be to crave high energy carb/sugar filled foods to get your blood sugar back up.. and the cycle will continue.

sure, you can say "calories are calories".. but when those calories dont fill you up and leave you hungry for more to compensate, are those calories really worth it?

 

 

I recently discovered congee, thanks to an acupuncture-friend of mine.  His recipe calls for one cup of any mixed grains, 4 cups of water, and an assortment of dry or fresh fruit.  Cook it overnight (6-8 hrs) on low setting in a crock pot.  In the morning, you have your breakfast.  It is not mushy, as one would expect, but the flavors blend so nicely, and there is no need to add anything, but I add about 1/4 cup of almond milk.  I eat congee practically every morning, and I must saw, I am addicted!  It holds me until lunch time, and gives me energy!  Here are the grains I've used, and you can use a combination of them, as long as it totals a cup:  kamut, teff, barley, quinoa, buckwheat, forbidden rice, and steal cut oats.  The one cup grain to 4 cups water makes a lot, we are three adults and one child eating it, and sometimes we have leftovers,which you can make into muffins.  I'm telling you, congee saved my life!

Very good point carmenxox. I probably won't make congee again. Though it tasted really good :(

slpem, congee saved your life? Did you lose weight from eating congee? 

8 Replies
Advertisement
Advertisement
Allergy Remedies
Is It Possible to Go Natural?
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.