Any Hawaiian would feel right at home in Japan or South Korea, where rice is served at nearly every meal. Yet despite white rice being a daily staple, people in these countries have some of the lowest obesity rates in the world, about 4% in Japan and 6% in South Korea. In Hawaiʻi, Native Hawaiians experience obesity rates 7-10 times higher. How can that be if we all eat rice? Isn’t white rice supposed to be the cause of our obesity and diabetes problems?
Many people assume that Japanese and Korean people stay thin because of their genetics. However, research shows when they move to Hawaiʻi or to the U.S. continent, their rates of obesity and chronic disease rise sharply. Their genes remain the same, only their habits and environment change.
This shows that lifestyle patterns matter far more than genetics when it comes to weight and overall health.
Part of why Japanese and Koreans can enjoy rice without the weight gain has to do with their meal pattern. A typical Japanese meal includes a small bowl of rice, about 2/3 to 1 cup, along with 2-4 side dishes and a bowl of miso soup. Koreans follow a similar structure, with a broth-based soup instead and more side dishes.
Fish and tofu are common, and vegetables are abundant. Meat, if eaten, is typically in a combined vegetable dish. Both cultures also include functional foods daily – ginger, garlic, scallions, mushrooms, seaweeds, fermented vegetables and soy foods, and green or barley tea – all of which help lower inflammation.
Lifestyle habits matter as well. In Japan and Korea, people tend to walk more, use public transit, and build movement naturally into their day. Meals are eaten at regular times and more slowly, with an emphasis on stopping before feeling overly full, a common cultural approach to portion awareness without strict dieting.
Compare this to what often see in Hawaiʻi. Are our portions of white rice and other foods larger? Is meat a side dish or main dish? Are vegetables a regular part of our meals? What functional foods are included? What type of drinks do we frequent? Is physical activity part of our daily routine?
Maybe white rice is not the villain after all.
There are practical lessons we can take from the Japanese and Korean approach. First, white rice itself is not bad for you. It becomes a problem only when it replaces vegetables or is eaten in oversized portions.
We need to adopt a new, rebalanced meal pattern. One where more of the plate is filled with vegetables prepared in different ways: fresh, steamed, stir-fried, simmered, or in soups. Meals that include more fish and tofu. If we choose meat, combine it in a vegetable dish, rather than eating it alone.
Add functional foods like ginger, garlic, seaweed, fermented vegetables. Pair meals with māmaki or herbal tea, instead of sugary drinks. When these changes are combined with cultural habits of moderation, shared meals, and natural movement throughout the day, they can make a meaningful difference.
Follow Dr. Matsuo on:
Facebook (@DrJodiLeslieMatsuo),
Instagram (@foodrxblueprint)
and on Twitter/X (@foodrxblueprint).
