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White rice – the “pearl” that has lost its life

The Story of a Bowl of Rice – From Scarcity to Overabundance

The image of a fragrant, soft, white bowl of rice has become deeply familiar today, yet few realize that just a few decades ago, having enough rice to eat was a luxury for our grandparents' and parents' generations. My grandmother and mother often recounted the wartime and subsidy era when entire villages shared every grain of rice, with each meal supplemented by sweet potatoes or cassava to stave off hunger. Back then, distinguishing between white and brown rice was unheard of—having anything to eat was a blessing.

Modern life has brought abundance to Vietnamese households, and the gleaming bowl of white rice has become a standard in every family. Regardless of the season, we can easily find fragrant, soft white rice in stores and supermarkets.

But behind this pristine white exterior lies an empty soul—white rice is the "pearl" that has lost its life.


Dietary Changes and Rising Diabetes Rates in Vietnam

To achieve the pure whiteness of rice grains, natural nutrients are sacrificed. Through multiple stages of milling and polishing, the white rice we consume daily consists mostly of starch, stripped of essential nutrients like fiber, vitamins, and minerals, which are primarily found in the thin outer layers.

The shift from whole-grain rice to white rice has introduced an unsuspected adversary: diabetes. According to Vietnam’s Ministry of Health, the diabetes rate in Vietnam has nearly doubled over the past decade, rising from 3% to about 5.4% of the adult population. Alarmingly, this condition is increasing among younger individuals, driven partly by sedentary lifestyles and modern diets rich in refined carbohydrates.

“We often think of white rice as the cornerstone of Vietnamese meals, but in reality, modern white rice is far removed from the original grain that sustained the health of earlier generations.”

International studies have shown that diets high in fast-digesting starches, such as white rice, can increase the risk of type 2 diabetes. With a high glycemic index (GI), white rice causes blood sugar levels to spike quickly after a meal, placing stress on the pancreas to produce insulin—the hormone that regulates blood sugar. Regular consumption of white rice can lead to insulin resistance over time, paving the way for diabetes.

A Pharmacist’s Perspective: Solutions from Past Generations

Interestingly, the dietary habits of our grandparents, with meals supplemented by whole grains like brown rice, mung beans, or millet, are beneficial for blood sugar management.

  • These foods are rich in fiber and minerals, which slow the absorption of sugar into the bloodstream, naturally stabilizing blood sugar levels.

  • Additionally, the fiber in whole grains promotes a longer-lasting feeling of fullness, reducing overall food intake without burdening the body like modern refined white rice.

  • Enzymes in whole grains support efficient digestion, lower post-meal blood sugar spikes, and enhance fat metabolism.

“Enzymes not only aid nutrient absorption but also help the body repair itself, promoting comprehensive health protection.”

Amidst the rising prevalence of diabetes, it may be time to reconsider the familiar bowl of white rice we eat daily. In the hustle of modern life, returning to the wholesome values of whole grains could offer enduring health benefits, as seen in the lifestyles of past generations.

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