Many believe that consuming excessive white rice increases diabetes risk. Yet, Japanese people, who include rice in most meals, exhibit a surprisingly low incidence of the disease. Doctor Wu Qiying, a Chinese physician also known as "Cang Lan Ge", explains this paradox of high starch intake with low disease rates among the Japanese.
Doctor Wu Qiying clarifies that Japanese people are not entirely immune to diabetes. In fact, with the Westernization of their diet, Japan has seen a gradual increase in diabetes incidence in recent years. However, compared to the global average, this rate was historically low.
According to Doctor Wu's analysis, the key distinction lies in the meal's "content". Most Japanese consume pure white rice. In contrast, many individuals, for instance in Taiwan, favor dishes like braised pork rice, fried rice, or rice mixed with lard. These added fats and savory sauces are the primary culprits behind excess calorie intake.
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Most Japanese eat pure white rice. Illustration: Bui Thuy.
Beyond diet, lifestyle habits play a major role. Doctor Wu notes that working individuals in Japan often walk extensively. This seemingly simple daily activity significantly helps stabilize blood sugar and improves muscle efficiency.
The doctor further explains that the main cause of type 2 diabetes is excess energy, which leads to increased waist circumference. This surplus calorie intake often stems from sugars and fats in meals consumed outside the home. When these fats combine with starches like rice, they unfairly blame white rice – a relatively pure carbohydrate – as the cause of the disease.
Four tips to combat diabetes
The incidence of diabetes is rising, becoming a serious public health concern. Statistics show the number of patients is increasing annually and trending younger. Doctor Wu Qiying warns that uncontrolled diabetes can lead to dangerous complications such as cardiovascular disease, kidney disease, and retinal conditions.
To prevent diabetes or effectively manage blood sugar, Doctor Wu highlights four core strategies for maintaining a good quality of life:
Healthy diet: Master the principles of low sugar, low oil, high fiber, and minimal refined starches.
Regular exercise: Perform at least 150 minutes of moderate-intensity activity per week.
Health check-ups: Conduct regular blood sugar tests for early detection and timely treatment.
Weight management: If necessary, seek professional medical support for weight and fat loss, which can offer a chance to reverse diabetes.
For individuals with high blood sugar or diagnosed with diabetes, Doctor Wu particularly emphasizes: "Do not sit still after meals." This basic method is highly effective. Whether it is a stroll, walking in place, or slow jogging, keeping the body active after eating helps control blood sugar and supports weight loss. Patients should also attend regular follow-up appointments to ensure blood sugar levels remain under control.
By My Y (Source: Yahoo TW)
