Many people believe that consuming a lot of rice increases the risk of diabetes due to its high carbohydrate content. So, how many bowls of rice should one eat each day?
According to Dr. Nguyen Trong Hung from the National Institute of Nutrition, carbohydrates (rice) are essential in the diet of higher animals such as humans. This is because the human central nervous system requires glucose to maintain its functions.
In addition to providing energy for bodily and brain functions, rice also helps in controlling blood pressure. Therefore, patients with high blood pressure are advised not to skip meals.
Rice is also rich in various nutrients such as vitamin D, niacin, calcium, fiber, riboflavin, iron, and thiamine. All these essential nutrients boost the immune system and help regulate the overall activities of the body.
Dr. Nguyen Trong Hung emphasizes that rice plays a crucial role in our diet. In a healthy meal, a minimum of 50 grams of carbohydrates should be provided to nourish the body.
For a normal person, at least 4 bowls of rice are needed daily.
In the past, we consumed a lot of rice, about 3-4 bowls per meal, but the incidence of diabetes was lower than today, as people were more physically active and burned energy effectively. Nowadays, many individuals tend to reduce white rice consumption but increase intake of proteins, fats, and simple sugars, while also being less active, leading to a rise in diabetes cases.
We should not blame white rice as the sole cause of increased diabetes risk but reassess whether our daily eating habits are reasonable. For example, adults are recommended to consume 200 grams of ripe fruits daily, but some may eat less rice or even avoid it altogether, increasing fruit intake instead, thinking this is beneficial. In reality, consuming too much ripe fruit is also not good, as it serves as a source of simple sugars for the body.
Each individual needs to balance the three energy-yielding macronutrients: carbohydrates, proteins, and fats, with carbohydrates making up 50-60% of the diet; plant and animal protein sources recommended at 13-20% of total energy. Lastly, fats should come from animal sources such as lard (fat from meat, fish) and plant sources such as oils (found in nuts and fruits). Additionally, vitamins and other minerals are also necessary.
In hospitals, doctors do not recommend that patients completely avoid rice but rather consume it scientifically. For a normal person, at least 4 bowls of rice are needed daily (excluding other noodle dishes), and if one is physically active or engaged in labor, the amount should be increased.
From the information provided, we hope you have found the answer to the question “how many bowls of rice are appropriate to eat each day.” A balanced diet meets the body’s needs at different life stages, prevents diseases, and promotes good physical health, well-being, high productivity, and improved quality of life.
