White rice should not be solely blamed for causing diabetes. In the past, many Vietnamese people ate three to four bowls of rice per meal, yet diabetes rates were lower than they are today. This difference stemmed from their lifestyles; most people engaged in manual labor, burning significant energy, which efficiently utilized the starch consumed.

In contrast, modern life has led to reduced physical activity for many. Some actively cut or eliminate white rice, fearing high blood sugar, but then compensate with excessive protein, fat-rich foods, or too much fruit. These choices can imbalance the diet if not properly managed.

A holistic view of daily diet and lifestyle is crucial. For instance, adults are recommended about 200 g of ripe fruit daily. However, some individuals reduce rice and then consume excessive fruit, mistakenly believing it's a healthier choice. Ripe fruit contains simple sugars, and overconsumption can still increase sugar intake.

A balanced nutritional regimen requires a proper ratio of the three energy-producing macronutrients: carbohydrates, proteins, and fats. Starch should comprise 50-60% of total dietary energy; protein from animal and plant sources, 13-20%; and the remainder, fat from animal fats, vegetable oils, and nuts. Additionally, the body needs adequate vitamins and minerals.

Medical professionals do not advise people with diabetes to completely abstain from white rice. Instead, they guide patients on appropriate portion sizes and diverse food combinations.

For healthy individuals, if rice is the primary daily starch source (without additional vermicelli, pho, or noodles), a minimum of 4 bowls of rice is recommended daily. Those with high physical activity or manual labor will require more to meet their body's energy needs.

Associate Professor, Doctor Nguyen Trong Hung

National Institute of Nutrition