Answer:

Eating rice daily is not inherently harmful. Rice plays a crucial role in a balanced diet. White rice contains many carbohydrates, which are quickly broken down into glucose during digestion, providing essential energy for all cells and the brain. Rice is also rich in vitamin D, niacin, calcium, fiber, riboflavin, iron, and thiamine, contributing to a stronger immune system and balancing overall body and brain functions. Additionally, rice helps control blood pressure.

The key lies in the overall balance of one's diet. Individuals need to balance three energy-producing macronutrients: carbohydrates, protein, and fat. Carbohydrates should constitute 50-60% of total energy intake, while protein from plant and animal sources is recommended at 13-20% of total energy. Lastly, fats include animal-based fats like lard (from meat, fish) and plant-based fats found in oils (from nuts, fruits). Additionally, vitamins and other minerals are essential.

However, if individuals are sedentary, consume too much white rice, and lack other essential nutrients, this can lead to overweight, obesity, and an increased risk of metabolic disorders.

Many people mistakenly believe that eating white rice daily is harmful, leading them to cut out or consume very little starch. They might eat only one bowl per meal, one bowl a day, or even rice only once every few days. While they think this approach helps with weight loss and health, it is a misconception. For an average person, if rice is the sole source of carbohydrates (without noodles or vermicelli), a minimum of 4 bowls per day is needed. Those with higher activity levels or different occupations should consume more.

For those looking to maintain or lose weight, consider replacing white rice with brown rice, increasing vegetable intake, and prioritizing physical activity. Individuals aiming for weight loss should consistently follow their diet and exercise regimen for 6 months. It is advisable to limit high-fat, high-salt foods such as stir-fries, fried dishes, and processed foods, opting instead for boiled or steamed meals. Additionally, avoid eating late dinners.

Associate Professor, Doctor Nguyen Trong Hung

National Institute of Nutrition