Professor Fan Zhihong (from the School of Food Science and Nutrition Engineering at China Agricultural University) shared that diabetes is a disease caused by various factors. Some people are affected by genetic factors, while others develop the condition due to frequent consumption of foods high in sugar, fats, and starch, without engaging in physical activity.

White rice has long been associated with obesity and diabetes. However, in Japan, people eat rice daily, but their obesity and diabetes rates are not high. In fact, Japan is one of the countries with the lowest obesity rates in the world and the highest average life expectancy.

Why is there such a difference? The answer lies in three key rice-eating habits that are uncommon in other countries.

1. Japanese people eat rice with bland dishes
Japanese people consistently eat rice, but the "key" to preventing weight gain is that they do not consume large portions of rice in one meal. Instead, they eat many side dishes, and the amount of rice they eat is usually about 100 grams. Additionally, their food is quite bland, with little added sugar or salt. They even eat raw vegetables and fish to retain the best nutrients from their food. In Japan, dishes are often served in small portions, which naturally reduces their food intake.

2. Eating rice at a lower temperature
Unlike many people who prefer hot meals, Japanese people often consume cold rice in the form of sushi or rice balls. They believe that cold rice contains resistant starch, which behaves similarly to fiber. This type of starch is harder to digest and, when consumed, slows the absorption of glucose in the body. As a result, blood sugar levels do not spike as quickly, helping to stabilize blood glucose levels. Dr. Zheng Peifen, Chief of the Gastroenterology Department at Zhejiang Hospital, pointed out that eating cold rice and foods helps delay the rise of blood sugar and lipids after meals, improving gut health. However, it is important to note that rice stored at room temperature for too long can become contaminated with bacteria, which increases the risk of food poisoning.

3. .Japanese people often mix rice with vinegar
After cooking rice, Japanese people often mix it with vinegar to make sushi or rice balls, or simply to enhance the flavor of the rice. The acetic acid in vinegar inhibits the activity of amylase, which slows down the process of converting starch into glucose. According to the Japanese, adding vinegar to rice can cause blood sugar levels to rise more slowly.

Additionally, a lesser-known fact is that, despite eating a lot of rice, Japanese people have a very high level of physical activity, which helps prevent obesity and diabetes. According to the World Health Organization, more than 98% of Japanese children walk or cycle to school. In particular, many Japanese people enjoy the "10,000 steps a day" walking method, which some studies suggest contributes to their long life expectancy.

How can diabetic patients eat rice?
Ruan Guanfeng (from the Chinese Preventive Medicine Association) pointed out that while frequent rice consumption can increase the risk of diabetes, it does not mean that people with diabetes cannot eat rice at all.

To eat rice in a healthy way, they need to pay attention to the following:

1. Don’t cook rice too soft
Soft rice may be delicious, but it is easier to digest, which causes a rapid increase in blood sugar after eating.

2. Add brown rice and whole beans when cooking rice
Eating white rice regularly can cause a rapid increase in blood sugar, so patients should add brown rice, green beans, red beans, and other whole grains to their rice when cooking to reduce the blood sugar response.

3. Eat rice the same day and avoid reheating multiple times
It is best not to cook too much rice at once. Reheating rice multiple times softens it further, which can cause a spike in blood sugar. It is best to eat it on the same day it is cooked.

4. Consume a moderate amount of starch
Xiao Jianzhong (Chief of the Endocrinology and Metabolism Department at Tsinghua Chang Gung Memorial Hospital in Beijing) suggested that diabetic patients, or anyone looking to prevent diabetes, should control their starch intake. They should also limit their total calorie intake and exercise regularly.

In addition to eating white rice, you can increase your intake of good starch-rich, fiber-rich foods like sweet potatoes, corn, oats, and millet.