Many people adopt strict daily diets for health goals, often worrying that white rice is not a healthy carbohydrate source. However, renowned pediatrician Thuong Lam Cach (Wu Qiying) stated on her personal page that white rice has long been considered a "PR90" carbohydrate, placing it among the top 10% in the world of starches.

Within the fat loss community, white rice is arguably one of the most "internet-attacked" foods. Since low-carb diets gained popularity, many patients proudly tell their doctors, "Doctor, I haven't eaten white rice for half a year!", as if consuming even a single bite would be a grave sin.

Doctor Thuong Lam Cach explained that debates about whether white rice is a high-quality carbohydrate are endless on social media. From a medical and nutritional standpoint, however, this topic is not debatable. The evaluation of whether a food is good or bad always depends on what it is being compared to.

When white rice is compared to the following popular daily staple foods, it is undeniably a high-quality carbohydrate:

Dumplings and pan-fried potstickers: The wrapper is made from refined flour, and the minced meat filling is a hidden "fat bomb". Consuming large amounts of these often leads to fat calories far exceeding carbohydrate intake.

Fried dough sticks and sesame flatbread (traditional breakfast items): These foods are essentially a combination of flour mixed with baked fat and deep-fried at high temperatures. They are a typical combination of fat-rich, high-calorie foods that can easily promote inflammatory responses in the body.

Instant noodles and noodle soups: Instant noodles are typically pre-fried. Noodle soups, such as thick meat or pork offal noodle soups, often feature rich broths with added starch for thickness, high sodium, and excessive oil. These are not only high in calories but also cause significant blood sugar fluctuations, leading to water retention and edema.

Compared to these complex, overly processed foods laden with hidden fats, a clean bowl of white rice, made only from rice and water, is a truly "pure stream". It provides a clean energy source for the body without forcing you into a "buy one, get one free" deal by consuming poor-quality fats.

However, the expert acknowledged that when compared to whole grains—unrefined carbohydrates like brown rice, multi-grain rice, or oats—white rice indeed falls short in nutritional data.

During milling, white rice grains are stripped of their nutritious bran and germ layers. This process results in significant loss of fiber, B vitamins, and trace elements. Additionally, its faster digestion and absorption can more easily cause insulin index fluctuations.

This disadvantage, however, becomes a health "savior" for some individuals. By removing the coarse fiber layer, white rice becomes the most digestive-friendly carbohydrate option for those with sensitive digestive systems, who are prone to bloating, or patients recovering from intestinal inflammation. For this group, forcing them to eat difficult-to-digest brown rice would cause physical irritation and place a heavy burden on the stomach lining. In such cases, easily digestible white rice with minimal residue is the ideal carbohydrate source for their current stage.

White rice is a high-quality carbohydrate, ranking among the top 10%, safer than processed foods, easily digestible, and can effectively aid fat loss when consumed properly. Illustration: Bui Thuy

White rice is a high-quality carbohydrate, ranking among the top 10%, safer than processed foods, easily digestible, and can effectively aid fat loss when consumed properly. Illustration: Bui Thuy

Doctor Thuong Lam Cach emphasized that white rice outperforms 90% of other carbohydrates. In the practical medical world, no single food is absolutely perfect. If you control your portions, incorporate plenty of green vegetables to compensate for lost fiber, and add high-quality protein to slow gastric emptying and stabilize blood sugar, white rice can be an excellent companion in your fat loss journey.

White rice has a simple composition, contains no artificial additives, is easily digestible, and comes without hidden fats. In a modern diet saturated with processed sweets and noodles, white rice truly achieves a peak PR90 standard on the carbohydrate ranking. There are no inherently good or bad foods; it all depends on how you eat them and how you combine them.

My Y (According to Yahoo TW)