In my career, I have met countless patients who are concerned about eating a healthy diet. Many of them share a common misconception: the belief that less intake of staple foods is better, or conversely, that eating more staple foods provides more energy. However, both scientific research and my clinical experience have shown that proper intake of staple foods is critical to maintaining long-term health and longevity.
Let me share a real-life case: Mr. Zhang, a 50-year-old middle school teacher, was brought to my clinic because he suddenly fainted. After careful questioning, I found out that he had recently tried to lose weight by drastically reducing his intake of staple foods. He has almost no carbohydrates in his diet and relies mainly on protein and fat. At first glance, he did lose weight, but his general energy levels dropped and his blood sugar levels fluctuated, which directly caused him to faint.
Mr. Zhang's case is not unusual. In fact, examples of such eating disorders have been common throughout my career. Moderate intake of staple foods is essential for maintaining normal physiological function and health. Therefore, knowing how much of a staple food should be consumed and how to adjust it to an individual's health status has become a topic that we all need to take seriously.
Practical effects of staple food intake
Effects of excessive intake:
Excessive intake of staple foods, especially refined carbohydrates such as white rice or white bread, can rapidly increase blood sugar levels, leading to increased insulin secretion. In the long term, this condition can lead to insulin resistance, which can lead to type 2 diabetes. In addition, excessive carbohydrate intake has been linked to an increased risk of cardiovascular disease, obesity, and certain types of cancer.
For example, if the staple food portion of the daily diet exceeds 60% of the total diet, and it is consumed through high-sugar, high-calorie foods, it may not only lead to weight gain, but also may increase the risk of chronic diseases.
Effects of inadequate intake:
At the same time, inadequate intake of staple foods can also be problematic. Carbohydrates are the main source of energy for the brain and red blood cells. Chronic inadequate carbohydrate intake can lead to energy deficits, affecting cognitive function and physical vitality. In extreme cases, severe inadequate carbohydrate intake can lead to malnutrition, especially on a strict low-carb diet.
For example, some diets that are too restrictive in carbohydrates, such as some popular very low-carbohydrate diets, may be effective in the short term, but may cause headaches, fatigue, constipation, and other problems, as well as affect long-term health.
The Importance of Balance:
Therefore, finding a balanced intake is key. Instead of simply reducing the total amount of carbohydrates, choose more whole grains, fiber-rich sources of carbohydrates, and pay attention to the overall balance of your diet. Such a diet not only maintains stable blood sugar levels, but also provides enough energy to support vitality and health in daily life. By adjusting the type and amount of staple foods, the risk of many health problems can be greatly reduced, while improving quality of life.
Practical steps to adjust your diet properly
Adjusting your eating habits to control your intake of staple foods is not only good for your health but also for longevity. Here are a few hands-on steps to help you quantify and optimize your staple food intake:
Determine the recommended daily intake of staple foods
Determine the total daily calorie requirement based on body weight and activity level. The average adult should consume 55%-60% of the total calories from staple foods each day.
Use an online calorie calculator or consult a dietitian to calculate an individual's staple food intake needs.
Quantify staple food intake
Use a food scale to measure the amount of staple food at each meal. For example, a standard serving of staple food (e.g., rice, noodles) is about 150 grams cooked, which is equivalent to a medium-sized fist.
Learn to estimate the amount of food you eat without a scale, such as comparing the size of everyday items (a small bowl of rice is the size of a standard apple).
Choose healthy staple food alternatives
Try whole grains instead of refined carbohydrates, such as brown rice instead of white rice and whole wheat bread instead of white bread.
Consider foods with a low GI (glycemic index), such as sweet potatoes and oats, which can help with better control of blood sugar levels.
Plan your meals and avoid overeating
Plan your weekly diet ahead of time to make sure you have the right proportion of staples at each meal.
Avoid overeating caused by shopping on an empty stomach or not eating for a long time.
Monitor eating and adjusting habits
Use a food diary to keep track of your daily food intake, paying attention to the type and amount of staple foods.
Adjust your staple food intake based on weight changes, energy levels, and health indicators such as blood sugar.
Educate yourself about food
Learn the information on food labels to understand the nutritional content of different foods.
Keep an eye out for new nutrition research and recommendations on how to make healthier choices and consume staple foods.
Practical advice for everyday life
Properly controlling the intake of staple foods in our daily lives is key to maintaining health and promoting longevity. Here are some simple and practical steps to help you manage your staple food intake scientifically:
Use food scales to measure food
In the beginning, it is very helpful to use a food scale to quantify your staple food intake. Whether it's rice, pasta, or potatoes, knowing exactly how many grams you eat at each meal can help you stay on top of your total calorie intake. It is recommended to keep the staple food in the range of 100-150 grams per meal, and the specific amount can be adjusted according to the individual's activity level and health status.
Choose whole grains and high-fiber foods
Try to choose whole grains such as brown rice, whole wheat bread and oats. Not only do these foods provide essential carbohydrates, but they also increase feelings of fullness and help control total calorie intake. Whole grains are rich in fiber, which helps improve digestive health, which promotes long-term health and longevity.
Plan your dinner plate wisely
The Plate Rule is a simple meal planning tool that recommends dividing the plate into four parts: one half vegetables (try to be as diverse as possible in color and type), a quarter is a high-quality protein source (e.g., fish, meat, soy products), and the other quarter is a staple food. Such a distribution ensures that you get balanced nutrition from each meal.
Pay attention to the way you cook
The cooking method can also affect the health benefits of the food. Try steaming, boiling, roasting or stewing, and avoid frying or stir-frying frequently, which not only reduces the extra calorie intake, but also helps to retain nutrients in the food.
Regular monitoring and adjustments
Lifestyle habits and health conditions can change over time, so it's important to regularly assess your eating habits and make any necessary adjustments. You can review it monthly or quarterly to see if you need to adjust your food groups, intake, or cooking methods.
By implementing these simple steps, you can better control your staple food intake and build a strong foundation for a long and healthy life. Remember, consistency is key, and small changes can lead to unexpected health benefits.