Rice is not always life: Researchers say Filipinos eat more of it than is healthy

Janlee Almoete scoops cups of rice as he prepares to serve customers inside his carinderia in Quezon City on November 10, 2023. Maria Tan, ABS-CBN News

MANILA — Filipinos get most of their protein from rice instead of meat, the Department of Science and Technology — Food and Nutrition Research Institute (DOST-FNRI), adding this may cause health problems later on.

Based on findings of the 2023 National Nutrition Survey, rice actually makes up 50 percent of a typical Filipino's meal. That is too much for a healthy and balanced diet.

Dr. Eva Goyena, DOST-FNRI senior research specialist, said a standard plate for an ordinary Filipino should only contain one fourth of rice or carbohydrate sources like pasta and root crops.

“The other one fourth of the plate should be coming from other protein sources, yung meat, isda, manok, itlog or plant source na mayaman sa protina tulad ng monggo, legumes,” she said.

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(The other one fourth of the plate should be for other protein sources like meat, fish, chicken, egg or plant sources rich in protein like beans and other legumes.)

 The remaining half of a plate, she adds, should be allocated to fruits and vegetables.

RICE IS LIFE... BUT NOT ALWAYS

The mantra “rice is life”, if some can even call it such, stems from the Filipinos’ fondness for eating rice morning, noon and night.

Because Filipino food is often savory, rice has become a constant partner that not only makes a meal satisfying but even more so complete. The love for rice, has thus become ingrained in Filipino culture.

Rice, a main source of carbohydrates, also contains various vitamins and minerals. However, some of these are lost during the milling — when the grains are polished to become white.

DOST-FNRI said Filipinos eat more rice because of availability and affordability.

"Kulang sa budget. Siyempre pinaka-cheap na source ay kanin. It can also be your practical limitations. Very busy ka, wala ka nang time mag luto ng iba-ibang variety of fruits and vegetables."

(One of the cheapest food is rice. It can also be your practical limitations. You may be very busy or don’t have time to cook different varieties of fruits and vegetables.)

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Goyena said a person's environment also highly influences food choices. In areas where fast food and other less healthy options are the norm, an individual may have more of those out of convenience and practicality.

However, overconsumption of rice is not always good for life.

While rice may be a good source of energy, it is considered as a high glycemic-index food, which, when consumed more over a prolonged period, may lead to obesity.

Goyena said one cup of rice contains approximately around 200 kilo calories, which is fine for those with active lifestyles.

But those who remain sedentary for most of the day and still consume excessive rice may store this energy in adipose tissue. Over time, this accumulates in the form of fat in an individual’s adipose tissue.

“Pag obese ka na, mataba ka na, prone ka na sa diabetes, hypertension. At hindi mo nalalaman na meron ka palang risk factors na yan, that could lead to cardiovascular diseases or stroke.”

(If you’re obese, you become prone to diabetes and hypertension. You may not know you have that risk factor which can later lead to cardiovascular diseases.)

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BALANCE IS KEY

Like all other things, consuming rice in moderation along with a healthy lifestyle is key to prevent the development of various diseases. 

The DOST-FNRI along with the Department of Health has long advocated for a balanced diet. The perfect guide, they say, is Pinggang Pinoy (Pinoy Plate).

However, individuals, depending on their age, activity and health, may have a different standard as to what their ideal plate should contain according to Health Secretary Ted Herbosa.

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“May age-appropriate needs yan especially yung mga batang lumalaki. Mas maraming protein ang kailangan na binibigay diyan. Tapos yung mas active, kailangan mo ng replacement ng energy,” Herbosa said. 

(There are age-appropriate needs especially for growing children. They need more protein. Those who are more active require that their energy be replaced.)

The DOH said the fight against malnutrition is one that requires the attention of the entire nation and cooperation of various sectors to ensure that malnutrition and overnutrition are addressed to help the next generation become healthier and productive citizens of the country.