Why are Asian people eating rice thin?

April 19 2012 by in Weight loss

It’s a common question. If carbs can make you fat, why were some populations (e.g. Japanese people) thin while eating a high carb diet?

Dr. Peter Attia has written a nice post on this: The Eating Academy: How do some cultures stay lean while still consuming high amounts of carbohydrates?

I basically agree with his ideas, although I think there are a few more answers to this question:

The three big reasons

Here are the main reasons why I think populations could stay thin on high carb diets:

Low to insignificant consumption of refined sugar (fructose). This may stop insulin resistance from developing.
Traditionally they used to eat mainly unrefined starch (e.g. brown rice, root vegetables) that is slow to digest, due to high fiber content etc.
Traditionally more physical activity then sedentary western population. Compare a Japanese rice farmer (in the field all day) to an American office worker with a car. If you burn more glucose (via physical activity) then less insulin is needed when you eat carbs.

If you avoid sugar (fructose) and refined high GI starch and stay physically active you can probably stay thin and healthy on a high percentage of carbs. Lots of populations have done so.

Addition:
Some people have rightly pointed out that Asian populations no longer eat brown unrefined rice, they now eat white rice. True. It’s also true that these populations are no longer thin and healthy – India and China now experience two of the worst type 2 diabetes epidemics in the world, even worse than in the US.¹ This disease is connected to weight issues, particularly abdominal obesity.

Even using BMI (an imperfect measure, see below) the number of obese people in China have already surpassed the US. So what I’m discussing in this post is how these populations used to stay thin and healthy, because unfortunately they no longer are.

When did this problem (obesity + diabetes) start to accelerate in Asia? About at the same time as sugar and white rice was added to their diet.

Three more factors

There are three more minor factors that may have contributed to these populations staying thin, in past times:

Poverty: These traditionally thin populations were on average fairly poor by todays standards, meaning perhaps they could not always afford all the food they would like to eat.
Food reward/addiction. This may be controversial, but I think there is a point to all this food reward talk that’s been going on in the blogosphere. Our processed junk food and candy is carefully designed to artificially make it taste great and be addictive. It also contains a lot of sugar and starch. It’s like cigarettes: The nicotine makes people addicted, thus they smoke a lot and the smoke gives them cancer. Fast food and candy are also addictive, thus people eat more of it and the sugar/starch overdose makes them fat.
Genetic makeup. On average, Asians do not look like an average Caucasians or Africans. They have (on average) less musculature and a thinner build. This means that comparisons between the weight of Americans / Europeans and Asians using BMI is misleading, it exaggerates the difference. Asians can sometimes get “skinny fat” or even get diabetes at BMI levels that are considered normal for Caucasians (e.g BMI 24).

What do you say?

What do you think about this common question and the possible explanations?

Advanced low-carb topics

Exploiting cancer metabolism with ketosis
44:42
Can a ketogenic diet be used in cancer treatment? Dr. Angela Poff at the Low Carb USA 2016.
A new life with a keto diet
13:38
If your muscles can't use stored glycogen, is it then a good idea to eat a high-carb diet to compensate for this? Or can a keto diet help treat these rare glycogen storage diseases?
Will a low carb diet shorten your life?
30:57
In this highly insightful presentation from Low Carb Denver 2019, Robb Wolf takes us through studies which can help us better understand weight loss, food addiction and health on a low-carb diet.
Grass based health and the ruminant revolution
47:53
Is red meat really that bad for the environment? Or could it play a positive role? Dr. Peter Ballerstedt at the Low Carb USA 2016.
Common mistakes on low carb
15:47
Do you have a hard time losing weight on low carb or keto? Then perhaps you're making one of the common mistakes.
Why more protein is better
15:17
Dr. Ted Naiman is one of the individuals who believes more protein is better and recommends a higher intake. He explains why in this interview.
Weight loss and type 2 diabetes reversal on low carb – is it sustainable?
31:51
In this presentation, Dr. Andreas Eenfeldt goes through the scientific and anecdotal evidence, and also what clinical experience tends to show, regarding the long-term effects of low carb.
The truth about low-carb performance
20:43
Is it possible to exercise on a strict low-carb diet? Professor Jeff Volek is an expert on the topic.
Does fiber make you fat?
31:09
What role does gut flora play for your health? And what about the microbiome and obesity?
Weight control – calories or insulin
36:26
Is weight loss controlled by calories in and calories out? Or is our body weight carefully regulated by hormones?
Low-carb ketogenic diets for athletes
55:30
How can low-carb ketogenic diets help athletes perform better, improve endurance, and prevent bonking?
45:29
Although it is new in popularity, people have been practicing a carnivore diet for decades, and possibly centuries. Does that mean it is safe and without concern?
A low-carb diet for T2D reversal – Dr. Sarah Hallberg
34:15
What is the best approach to type 2 diabetes reversal? In this presentation, Sarah takes us on a deep-dive into the matter and she puts studies and evidence under the microscope.
Diet Doctor Podcast #7 – Megan Ramos
54:01
In the seventh episode of Diet Doctor Podcast, Megan Ramos, co-director at IDM program, talks about intermittent fasting, diabetes and her work together with Dr. Jason Fung at the IDM clinic.
Ketones: the metabolic advantage
37:04
Can ketones create a possible metabolic advantage?
Do you need to check your ketones?
22:19
Should you measure ketones on a keto diet? Dr. Westman guides you through situations when measuring is beneficial – and when it's not.
The latest science behind a keto diet
13:17
What is the current science in support of a low-carb and keto diet?
The cause of obesity and diabetes
45:52
Why do we get fat – and what can we do about it? Iconic science-writer Gary Taubes answers these questions.

Weight loss

My success story with Kenneth Russell
02:52
When Kenneth turned 50, he realized that he wouldn't make it to 60 the way he was going.
My success story with Chuck Hicks
02:39
At nearly 500 lbs (230 kg) Chuck could barely move at all anymore. It wasn’t until he found a keto diet that thing started to change.
How to motivate your patients
50:25
In this presentation from Low Carb Denver 2019, Drs. David and Jen Unwin explain how physicians can finetune the art of practicing medicine with strategies from psychology to help their patients reach their goals.
The hidden costs of medications
44:51
Can medications prevent or hinder your efforts to lose weight and become healthy? Jackie Eberstein at the Low Carb Cruise 2016.
Living low carb with Yvonne Lane
05:51
Yvonne used to see all those pictures of people who'd lost so much weight, but sometimes didn't really believe they were real.
My success story with Jim Caldwell
02:23
Jim Caldwell has transformed his health and gone from an all-time high at 352 lbs (160 kg) to 170 lbs (77 kg.
Are all calories the same?
20:04
Are all calories created equally – regardless of whether they come from a low-carb, low-fat or a vegan diet?
Diet Doctor Podcast #35 with Ben Bikman, PhD
00:00
Why is insulin so important for us to control and why does a ketogenic diet help so many people? Professor Ben Bikman has studied these questions in his lab for years and he is one of the foremost authorities on the subject.
Living low carb: Sue Jones and Michael
06:44
How fast can a couple start losing weight and feeling better when they begin a low-carb diet? For UK couple Sue and Michael, it was rapid. “A couple of weeks for sure.”
Pie-making champion goes low carb
03:23
Learn how this pie-making champion went low carb and how it changed his life.
Will a low carb diet shorten your life?
30:57
In this highly insightful presentation from Low Carb Denver 2019, Robb Wolf takes us through studies which can help us better understand weight loss, food addiction and health on a low-carb diet.
Q&A with Franziska Spritzler
09:52
Questions about how to formulate an optimal low-carb or keto diet.
80 pounds lighter and no medications
09:12
Is it possible to reverse your diabetes with the help of a strict low-carb diet? Definitely, and Stephen Thompson did it.
200 pounds lost and a health journey for the family
15:05
Larry Diamond has transformed his life and lost 125 lbs (57 kg) on a low-carb diet, and here he shares his insights from his journey.
"I'll do this or I'm going to die trying"
19:23
Kristie Sullivan struggled with her weight for her whole life in spite of trying every diet imaginable, but then she finally lost a 120 pounds and improved her health on a keto diet.
MEMBERS ONLY
Everything goes in the right direction
09:53
Arjun Panesar is the founder of the diabetes organization diabetes.co.uk, which is very low-carb friendly.
Q&A with Dr. Eric Westman
25:43
Dr. Eric Westman answers questions about low-carb and keto diets and how they relate to specific health concerns.

Exercise

Let's get moving #4: Lunges
03:20
How do you lunge? What's the best way to do supported or walking lunges? Watch this video for this great exercise for the legs, glutes, and back.
Is low carb bad for exercise?
02:45
Can you exercise on a low-carb diet? Top low-carb doctors answer this question.
Let's Get Moving #1: Intro
05:21
Our video exercise course for beginners covers walking, squats, lunges, hip thrusters, and push-ups. Learn to love moving with Diet Doctor.
Does fitness equal health?
10:50
Is there a point where you increase fitness at the expense of health, or vice versa?
He questioned his own beliefs
15:02
Dr. Peter Brukner explains why he went from being a high-carb to a low-carb advocate.
MEMBERS ONLY
"We are not designed to be chronically ill"
25:54
Let's Get Moving #3: Squats
02:24
How do you do a squat? What is a good squat? In this video, we cover everything you need to know, including knee and ankle placement.
The truth about low-carb performance
20:43
Is it possible to exercise on a strict low-carb diet? Professor Jeff Volek is an expert on the topic.
Let's Get Moving #2: Walking
03:07
How do you improve your walking? In this video we share the best tips and tricks to ensure you enjoy yourself while protecting your knees.
MEMBERS ONLY
Living low carb – Marika Jerome
10:12
Marika had struggled with her weight ever since having children. When she started low carb, she wondered if this too was going to be a fad, or if this was going to be something that would help her reach her goals.
Let's Get Moving #6: Push-ups
04:12
How do you do push-ups? Watch this video to learn wall-supported and knee-supported push-ups, an awesome exercise for your entire body.
Low-carb ketogenic diets for athletes
55:30
How can low-carb ketogenic diets help athletes perform better, improve endurance, and prevent bonking?
Let's Get Moving #5: Hip thrusters
03:13
How do you do hip thrusters? This video shows how to do this important exercise that benefits the ankles, knees, legs, glutes, hips, and core.
Bodyweight training for beginners with Dr. Ted Naiman
11:35
In this video, Dr. Ted Naiman shares his best tips and tricks on exercising.
Keto-adaptation and performance
58:58
Professor Jeff Volek gives a great overview of the benefits of making your body burn fat for fuel.
Very low-carb performance
22:45
Interview with Dr. Attia about ketogenic diets for athletic performance and health.

Diabetes

My low-carb story with Marc Gossange
03:01
After living somewhat of a high-carb life and then living in France for a few years enjoying croissants and freshly baked baguettes, Marc was diagnosed with type 2 diabetes.
My success story with Kenneth Russell
02:52
When Kenneth turned 50, he realized that he wouldn't make it to 60 the way he was going.
Part 8 of Dr. Jason Fung's diabetes course
05:21
Dr. Fung gives us an in-depth explanation of how beta cell failure happens, what the root cause is, and what you can do to treat it.
A low-carb story with Dr. Sanjeev Balakrishnan
01:59
How can you as a doctor treat patients with type 2 diabetes? Dr. Sanjeev Balakrishnan learned the answer to this question seven years ago. Check out this video for all the details!
Can low carb make it fun to be a doctor?
36:47
Dr. Unwin about getting his patients off medications and making a true difference in their lives using low carb.
Living low carb with Chris Hannaway
08:19
What does living low carb look like? Chris Hannaway shares his success story, takes us for a spin in the gym and orders food at the local pub.
How to avoid complications of type 1 diabetes
37:28
Why are the recommendations to people with diabetes to eat a high-carb diet a bad idea? And what is the alternative?
"I have been following the wrong advice!"
16:39
How Antonio Martinez finally managed to reverse his type 2 diabetes.
How to help patients reverse type 2 diabetes
27:43
How exactly do you as a doctor help patients reverse their type 2 diabetes?
How to motivate your patients
50:25
In this presentation from Low Carb Denver 2019, Drs. David and Jen Unwin explain how physicians can finetune the art of practicing medicine with strategies from psychology to help their patients reach their goals.
Living low carb with Yvonne Lane
05:51
Yvonne used to see all those pictures of people who'd lost so much weight, but sometimes didn't really believe they were real.
LCHF and diabetes: science and clinical experience
45:59
What is the root of the problem in type 2 diabetes? And how can we treat it? Dr. Eric Westman at the Low Carb USA 2016.
MEMBERS ONLY
80 pounds lighter and no medications
09:12
Is it possible to reverse your diabetes with the help of a strict low-carb diet? Definitely, and Stephen Thompson did it.
How to prevent chronic disease – Dr. Trudi Deakin
16:22
In this interview, Kim Gajraj interviews Dr. Trudi Deakin to learn all about her and other health care professionals work at X-PERT Health, a registered charity in the UK.
MEMBERS ONLY
MEMBERS ONLY
Everything goes in the right direction
09:53
Arjun Panesar is the founder of the diabetes organization diabetes.co.uk, which is very low-carb friendly.

For more, check out these posts:
↩

1 2 3 4 5 6 7 8

366 comments

351
j
July 2 2017
it does not matter how much we eat coz we eat a lot! the reason why we asians are skinny is because we walk a lot, sweat a lot and move a lot. that is our exercise. if you are a westerner in asia wondering why you are not losing weight, maybe because you stay inside your air conditioning room all day.
352
Rachel
July 10 2017
I'm Chinese I grew up thin then went obese in my 20s eating western diet then managed to slim down myself.

I do not think rice is very refined carbs compared to packaged desserts(processed food) that you buy from the super market - and all this is western import food. It's when I ate the packaged desserts and drunk coca cola and similar sugary drinks bought from the supermarket etc. that made me fat.
353
Brian
July 15 2017
Thank you for addressing this, but I do not believe we have the correct answers in the article.

1) Low consumption of refined sugar. White rice is already pretty refined. When you eat it, it turns to glucose. It is true, though, that the consumption of fructose is likely lower.

2) I'm a type 1 diabetic, so I know how foods affect my blood glucose. It's pretty much BS to assume that things like brown rice digest slowly when eaten alone. I follow a lot of diabetes forums, and the difference between a food that spikes your glucose in 10 minutes or 15 minutes is going to be negligible. Rice is very spiky - brown or white.

3) More physical activity. THIS I will buy. Also from my type 1 experience. I make no insulin, so I always know how much insulin is in my body (because I'm injecting it). If I don't exercise, I need to inject 200-300% more insulin than if I'm exercising heavily. Also, exercise has an effect for up to 24 hours (or if you really do a lot, maybe 48 hours).

4) Poverty: Yes, quite likely! Eating fewer calories overall (regardless of the macro composition) seems to be the consistent way to prevent type 2 diabetes. Also, we see studies of life extension on a calorie restricted diet. Poverty can be a double edge sword: often the cheaper foods are less healthy (think hydrogenated oils). But if you're eating inexpensive rice and veggies and not eating a surplus of calories, you can be healthy... This follows along with some recent theories of Type 2 diabetes NOT being caused by defective insulin/insulin receptors... and instead being caused by a general surplus of energy in the body.

5) Addictive food... this goes along with overeating theory.

6) Genetic makeup. Genetic Makeup is actually a factor, as we see populations that have not historically been exposed to high nutrient density having a much higher susceptibility to Type 2 diabetes and it's associated health risks. If anything, I would expect these thin people to be much more prone to type 2 if they adopted a nutrient dense "western diet" - more susceptible than westerners who have been exposed to surplus calories for a longer period of time.
354
deborah conner
October 6 2017
I think Jason Fung's work with fasting also gives some insight here. Simply, short intervals between meals, snacking, keeps a steady flow of insulin in the blood, whereas periods of fasting -- not eating between meals or from after dinner until breakfast -- allow recovery. Factor this into the model. When in the West are we not glomming or imbibing?
355
Leslie in San Francisco
October 11 2017
I did not read all of the comments but I personally know that many Chinese and other Asian Americans subscribe to the rule of only eating until you are 80% full. They do not stuff themselves. Nor do they eat fast food and refined sugar desserts aplenty as I regrettably do.
356
Martie
October 12 2017
I spent one month in Vietnam eating with a local family. We ate heaps of bone broth with bits of meat and the family enjoyed heaps of nourishment from eating all the gelatin and other fibres around the bones.. We ate piles of green leafy vegtables often using these to wrap titbits such as prawns. We ate no deserts or glutin, no dairy and a little fruit after the meal. Then heaps of green tea with each meal. bones, herbs, protein fat and greens with total lack of processed food.

In 4 weeks my artthritis improved so much I could walk up the stairs on to the aeroplane without effort! I had not done that for almost 3 years before my holiday. Now I am trying to eat similarly and each time I deviate, the inflammation in my joints returns.

Reply: #365
357
Reply to comment #318 by Destiny
Fran
January 6 2018
No sugar is used
358
Joan Geohegan, BSN, CDE, T1D 51 years
January 6 2018
Visceral vs abd fat.
359
Helen
January 7 2018
Up until 50 years ago, every culture in the world ate a lot of starch, including bread, potatoes and rice, but very little SUGAR. Now almost every processed food contains sugar, and it is a huge per centage of calories all over the world, including Asia. I struggled with low calorie diets for years, then did keto for a decade, but was not able to maintain my weight until I totally ditched sugar. Now I bake my own sourdough bread and eat reasonable portions of potatoes and rice, and have completely conquered my sweet cravings, and have maintained my weight within 1.5 pounds for a year without counting calories, carbs, or anything else. The reason Asians never used to gain weight or have diabetes is they ate miniscule amounts of sugar. Now they eat tons, and are as fat and diabetic as everyone else in the world. Lustig is right!
360
Judith
January 10 2018
My daughter was recently in Japan and asked me the same question when she returned. Obviously the answer is complicated. But I find after years of researching nutrition and asking "why" that the introdfuction of highly processed foods in any Country starts them spiraling downward to the same metabolic problems and diseases we have here in the USA.
361
Wayne A
January 10 2018
Asians eat HULLED white rice. The hulls have lectin which is 'poisonous' to our systems. Same thing with beans.
362
S K
August 23 2018
Two things:

1. Not all of us have diabetes from being overweight. There are two types. Type I diabetics have pancreases that make no insulin.

2. In this article, it states "India and China now experience two of the worst type 2 diabetes epidemics in the world, even worse than in the US." This is sensational data as each of those countries have a population of nearly 4 times that of the US. Proportionately, the 49-52% of the US population has diabetes or pre-diabetes while that same number is about 47% in China (The JAMA Network Journals, 2017). Claiming the number rather than percentage is just a gimmick to draw readers in to believing you. Not cool!

References
The JAMA Network Journals. (2017, June 27). High prevalence of diabetes, prediabetes in China. ScienceDaily. Retrieved August 23, 2018 from http://www.sciencedaily.com/releases/2017/06/170627134326.htm
363
Don
December 14 2018
A diet with no wheat gluten, low dairy and low processed sugars will help you live a longer healthier life. I quit wheat gluten along with high fructose corn syrup 1 year ago and have lost 32 lbs and no longer feel hungry all the time. My high blood pressure of 40 years immediately sunk to the normal range after one week of giving up wheat gluten. I've been able to reduce my BP med to a minimal level and will hopefully find no need for it in the future with proper diet and exercise. The typical American daily diet will kill you....but in the meantime, it will make you feel full and happy.
Try giving up wheat gluten for 1 week and see what happens. Most get what's called the gluten flu. Your body goes thru gluten withdrawal and you feel sick. This shows that your body is addicted to gluten.
Google the Standard American Diet or SAD (what a coincidence as the American diet is sad). Definition: A modern dietary pattern that is generally characterized by high intakes of red meat, processed meat, pre-packaged foods, butter, fried foods, high-fat dairy products, eggs, refined grains, potatoes, corn (and High-fructose corn syrup) and high-sugar .
Is there any wonder why Americans have more health issues and are fatter than our Asian friends? My advice: Be informed, read labels and be responsible for what you put in your mouth as it's your life, there are lot's of good options and you do have control.
1 comment removed
365
Reply to comment #356 by Martie
Matt
January 10 2019
I have been to Vietnam - I would imagine you also ate quite a bit of noodles? Or did you personally avoid them? You didn't mention any. Thanks!
1 comment removed
367
Anne
May 8 2019
Asians eat a lot of white rice, but also consume meat and variety of veggies with it. We also walk or ride bicycles when our destination is just 30 minutes away, we do a lot of household chores because we are generally tidy, and for some, exercise is a part of the day. It's still calories in and out that makes us this way.
2 comments removed
370
Ken
June 14 2020
Metal health such as depression and physical abuses contribute the excess eating in some people, while staying inactive sitting or sleeping after eating contributes to weight gain. There are more depression and anxiety problems in North America compare to Asia or Europe. It has a lot to do with the life style in certain culture. Asian people are more social and more out going, therefore more active both physically and mentally. Asian people therefore don't need comfort food like sweet treats or resort to drinking to lift their moods. They eat healthy food, either cook at home or eat in restaurants, NOT fast food restaurants like Mcdonald or KFC. The Asians been eating rice since the beginning of time, it is in their genetic make up, like bread to European, and it is in 50% of their diet with the rest vegetables and meats. No junk foods such as chips soft drinks or excess sugary intake. The Asians have a balance diet, where in North America is too much of one thing or another leading more eating due to excess in one thing and missing others, eating to much chips and drinking too much soft drinks for example. Listen to your body, t will tell you what you need to eat, don't just eat because you saw a commercial telling you to. Cook at home, you know what you will be putting in your meal. Relax and enjoy life, you will be more active and have a healthier life.
371
nazanin
July 31 2020
i like japanese people strategy in eating. they eat all helpful things for body, they eat every day on time, colorful meal, they sit and respect their meal, eat calmly not in rush. take their time and eat small portion of every thing therefor stay thin super easly.
372
Jen
August 25 2020
I grew up in Taiwan and I have been living in Canada for 15 years.

Based on my observations the reasons are:

1. huge portions of food: Canadians/Americans eat A LOT of food. No kidding. Whenever I visit restaurants here in Canada I can never finish eating those meals designed for one person only...

2. everything is extremely sweet in Canada. Especially desserts... when I follow a canadian recipe to make cookies I always have to cut sugar in half and still find them super sweet. Desserts in Taiwan are sweet- but definitely not that sweet.

3. Almost everything is made with cheese here in Canada. I gained about 15 pounds the first 3 months after immigrated to Canada -from ~ 100 pounds to ~ 115 lbs because I LOVE cheese so much and was eating cheese burgers everyday the first few months... Im still considered skinny comparing to other Canadians but I was never able to lost those 15 pounds.

Honestly I don't think carbs are that unhealthy. I think the keto/ low carb trend will eventually die down. It's more important to limit sugar intact from treats like donuts, candies, cupcakes, pepsi...etc, than limiting carbs like rice/noodle/bread.
5 comments removed
378
Audra
April 20
I'm sorry, but as other commenters mentioned, whoever wrote this article is just guessing based on stereotypes of some kind of rice-paddy Asia circa 100 years ago where cars somehow don't exist.

As an Asian-American, I grew up eating WHITE rice 3 times a day with meat and veggies, as much as I wanted. I never even so much as tasted a frozen meal until I moved out. I was super sedentary from studying all the time, and we drove everywhere because CA's public transportation is awful. Despite hardly ever moving, I was as thin as a rail my entire childhood despite never being without food. It was definitely used as a reward system by parents and grandparents wanting to express love without saying it. Heaven forbid you skip a meal or don't finish all the food on your plate! (It's wasteful!) Get-togethers with extended family in Asia consisted of older relatives constantly adding food to my bowl without asking, even if I told them I was full already. The only way to stop it from repeating ad infinitum was to let the bowl be completely filled and not emptying it again, and choosing instead to endure the scolding from my parents for being wasteful. The reason I was so full was because whole foods are filling! How could I possibly have room for dessert after all that?

When I moved out, I subsisted on tons of processed junk and McDonalds, soda, etc., and that was when I gained a bunch of weight. Artificial food isn't meant to be in your body. It's not rocket science!