Don’t Fear the Rice: Why Carbohydrates Still Matter
Many people almost completely give up rice from their daily diet due to the habit of “fearing starch,” said Associate Professor Nguyen Trong Hung, director of the Center for Nutrition Counseling, Rehabilitation and Obesity Management at the National Institute of Nutrition, speaking at the 2025 Nutrition-Food science Conference on November 20.
“Many people boast that they only eat half a bowl of rice per meal or skip it altogether,but they actually consume too much meat,oily seeds,fruit and juice. This imbalance is very risky,” he emphasized.
According to Associate professor Hung, starch should still account for about 50% of energy intake. Even patients with diabetes without complications should maintain this minimum amount. Adults need an average of 1,600 to 2,000 kcal per day, so they need at least 1 to 1.5 bowls of rice with each meal to get enough energy.
If you eat too little rice, your body will feel hungry quickly and “compensate” with meat or fatty foods, distorting your diet. the overuse of potatoes, corn, cassava or fruit rather of rice for weight loss is also considered unsustainable.
Another habit you are warned about is drinking juice every day. Associate Professor Hung said: “A glass of juice can contain up to 300 to 500 grams of fruit. Drinking juice and fruit at the same time will push your total sugar intake well above the recommended amount. Drinking it occasionally is okay, but drinking it every day is definitely not reasonable.”
Key Takeaways
- Don’t eliminate rice entirely from your diet due to a fear of carbohydrates.
- Starch should make up approximately 50% of your daily energy intake, even for those with diabetes (without complications).
- Eating too little rice can lead to overconsumption of less healthy foods like meat and fats.
- Substituting rice with large amounts of potatoes, corn, or fruit isn’t a sustainable weight loss strategy.
- Limit juice consumption; a single glass can contain a important amount of sugar.
Worth a look