How Do Chinese and Japanese Eat Rice and Stay Thin? (Explained)

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In spite of the large amounts of rice that the Chinese and Japanese people eat on a daily basis, they have maintained a healthy level of physical fitness. In general, you will not run across many people of Chinese or Japanese descent who are overweight. Given this, you may be wondering:

How do Chinese and Japanese eat rice and stay thin? Chinese and Japanese people indeed eat rice daily. However, while rice is a source of carbohydrates, both Chinese and Japanese people have healthy food, specifically low-calorie ones. Thus, they stay thin despite eating rice. Also, they don’t overeat junk food or high-calorie dishes.

Rice is an integral component of the majority of dishes that are prepared in both the Japanese and Chinese cuisines. Nonetheless, despite the predominance of rice in their diet, they maintain a healthy diet by avoiding foods that are rich in calories and have the potential to cause them to gain weight.

In this post, we will provide you with an in-depth look at the eating customs of both the Chinese and the Japanese. In this manner, you can comprehend why the vast majority of them maintain their slim figures in spite of the fact that rice is their fundamental source of nutrition.

Let’s get down to business without further ado, shall we?

How can Chinese and Japanese people consume rice while being slim?

It is only through an awareness of their diet that one can comprehend how individuals in China and Japan can consume rice and yet have a slender physique. Hence, I will explain some of the most important aspects of the Chinese and Japanese diets that you need to be aware of.

People in China and Japan prefer rice over bread.

Meals consisting mostly on bread and other products derived from flours, such as other forms of carbohydrate, are widespread in Western culture due to the prevalence of their use. Rice is a staple food in both the Chinese and Japanese diets, which is interesting to compare. It is a component of the bulk of their diets, thus they cannot live without it. In addition, it is cooked without the use of butter or salt, which enables individuals of Chinese and Japanese descent to keep their lean bodies.

Breakfast is very important to Chinese and Japanese people.

In many other countries, it is quite common for people to skip breakfast. On the other hand, persons of Chinese and Japanese descent think the exact opposite. In their opinion, the most filling meal of the day is the one that comes first thing in the morning.

The majority of people in China and Japan have breakfast as their main meal, and it is customary to eat a wide range of foods during this time. Rice, eggs, salmon, miso soup, seaweed, greens, and tea are all examples of foods that fall under this category. They will have sufficient energy to endure throughout the day if they do it this way.

A balanced diet is popular among Chinese and Japanese people.

The diets of both the Chinese and the Japanese often steer clear of fast food and other high-calorie items. They don’t seem to be as enthusiastic about it as we are. Although while most Americans have the impression that Chinese and Japanese people only eat sushi, the reality is that Chinese and Japanese people don’t even eat the same meals on a consistent basis.

In point of fact, both the Chinese and Japanese diets are versatile and well-balanced in their own ways. Carbohydrates, animal and vegetable proteins, unsaturated fats, vitamins, and minerals are included in every meal. As a direct consequence of this, their preferred foods include sugar-free rice, sugar-free salmon, sugar-free soy, sugar-free vegetables and fruit, and sugar-free green tea.

People in China and Japan seek for fresh ingredients.

In our contemporary day, it is possible for us to depend on pre-packaged and canned meals, as well as processed foods and fast food. On the other hand, individuals in China and Japan have made a conscious decision to carry on the healthy eating practices of their ancestors.

Dishes that are appropriate for the season are often consumed in China and Japan. For instance, people like eating fresh fish to canned fish when given the choice. Hence, food that is both fresh and relevant to the season is very important to them.

Fish, pork, soup, and hot drinks are traditional fare for Chinese and Japanese people to eat throughout the wintertime, as shown by the fact that these foods are often consumed during this time of year. On the other side, during the summer months, people like to eat a wider variety of foods, such as fish, cold ramen, cold soup, and salads.

Traditional cuisine is important to Chinese and Japanese people.

The Chinese and Japanese culinary traditions both contribute to the maintenance of a healthy lifestyle. Cooking methods that may be used include stewing, steaming, grilling, and frying in a specialized pan using a little amount of oil. People in China and Japan prepare their vegetables very quickly in order to retain as much of the vegetables’ nutrients as possible. It is common practice to use vegetable broth as the basis for the preparation of numerous dishes in Chinese and Japanese cuisine.

In addition, both Chinese and Japanese cooking techniques maintain the natural color and taste of the ingredients. The Japanese and the Chinese both use very little spice in their cooking, which results in a diet that is not only healthy but also relatively light.

Dessert is seldom consumed by Chinese and Japanese people.

Dessert is something that is exclusively consumed on special occasions by individuals in China and Japan. Several traditional Chinese and Japanese sweets, such as mochi, include healthy ingredients like rice and red bean paste into their recipes. Since they contain a little amount of sugar and fat, even though they are sweets, many still believe them to be healthful.

Chinese and Japanese people have healthy eating habits.

Have you always been aware of how many appetizers and side dishes are served in restaurants serving Chinese and Japanese cuisine? It’s possible that you have. Since there is just one item served on each plate, it is difficult to consume an excessive amount of food. People from East Asia, particularly China and Japan, have a greater propensity to take little amounts of food slowly in this way. Consuming food is more of a routine than it is a cause for excitement.

Is it possible to lose weight by eating Chinese and Japanese rice?

Rice from China and Japan is not the kind of rice that is known for helping people lose weight. So, the consumption of rice is not the reason for their low and healthy body mass index. People in China and Japan tend to maintain a healthy body composition because to their traditional cuisine and way of life.

How much rice do the Chinese and Japanese consume?

The following table provides the answer you’re searching for if you’ve ever wondered how much rice individuals in China and Japan consume:


Rice accounts for an average daily intake of 315.29 grams for a person of typical Chinese origin. In general, China held the distinction for having the highest quality rice consumption everywhere in the world.

Around 149 million metric tons would be used by the nation in marketing activities over the years 2020 and 2021. In addition, analysts believe that this number will continue to increase over the next several years.


The number indicates that an average Japanese individual eats around 119 grams of rice on a daily basis, which is equivalent to approximately two and a half “onigiri” rice balls (the common snack item conveniently happens to be portioned into one standard serving of rice).

It is well knowledge that the average contemporary Japanese person eats 82.1 kilograms (kg) of rice on an annual basis, but the average American only consumes 10.8 kilograms (kg). In addition, rice is often served as a main course during meals served in public canteens and schools in Japan.


So, how do the Chinese and Japanese manage to consume rice without gaining weight? Rice is a staple food for both the Chinese and Japanese peoples. In spite of the fact that rice is a source of carbohydrates, people in China and Japan consume nutritious meals, especially dishes that are low in calories. As a consequence of this, in spite of the fact that they consume rice, they manage to keep their trim figure. They also do not eat a significant amount of junk food or goods that are rich in calories.

Rice is a staple ingredient in a great number of meals that are traditionally prepared in Japan and China. But, in spite of the fact that rice is a staple in their diet, they keep it healthy by avoiding items that are rich in calories and have the potential to cause them to gain weight.

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  • Why Do Asians Eat Rice?


How can Asians eat rice and not gain weight?

“Eating rice seems to safeguard against the accumulation of extra pounds. It’s likely that the fiber, minerals, and plant components that may be found in whole grains may help boost feelings of fullness and avoid overeating. Brown rice, when consumed in moderation and in modest amounts, is said to be beneficial.

What do Japanese eat to stay thin?

The diet is high in steaming rice, noodles, fish, tofu, natto, seaweed, and fresh, cooked, or pickled fruits and vegetables, but it is low in added sugars and fats. Pickled fruits and vegetables are also included. Eggs, dairy products, and meat could also be present, despite the fact that these foods only make up a minor portion of the diet on average.

How can Asians eat so much rice?

Asia accounts for ninety percent of the world’s total rice output. Rice has been farmed in this area for close to 10,000 years, and as a result, the people who live there consume a significant quantity of the grain on a regular basis. Rice, particularly white rice, is a source of glucose that is non-toxic for the most part.

Does eating rice keep you thin?

Rice, in a nutshell, may contribute to weight gain if it is consumed alongside a diet that is low in nutrients, but it can assist contribute to weight control if it is consumed as part of a diet that is well-balanced.

Does avoiding rice reduce belly fat?

Rice, by itself, does not often cause a rise in abdominal fat. The accumulation of extra fat usually begins in the abdominal region. If consumed in moderation, white rice may not cause an increase in body weight. Since it is so abundant in fiber, brown rice may even make it easier to maintain a healthy weight.

Is it normal for Asians to eat rice everyday?

It’s true that the majority of Asians consume rice on a daily basis; some of us even have it three times a day. Yet, this does not imply that the only kind of rice we may consume is white rice. Rice may be prepared in a wide variety of ways, yet the finished product will still have the same satisfying flavor.

What is the Japanese secret to lose weight?

We traveled halfway around the globe to Okinawa, Japan, in search of the key to a successful weight reduction secret, and we discovered it there. The name of this concept is Hara Hachi Bu, and its literal translation is “Eat till you are 80 percent full.” There is no trick involved. From the time of Confucius, its usefulness has been repeatedly shown.

How do Japanese not gain weight?

The Japanese people’s relatively high level of overall health may be attributed to a number of factors, including the frequency with which they engage in walking and bicycling, the reduction in the size of their meals, and the increased consumption of fish and vegetables.

What is the Chinese technique for weight loss?

Acupuncture. In China, many people who want to lose weight turn to acupuncture as an effective way. Acupuncture, for example, helps control cravings, boosts energy, and enhances the body’s ability to absorb nutrients. The process of inserting needles into certain important places has the effect of enhancing and restoring the flow of life force known as “Qi.”

Which ethnicity eats the most rice?

India is in second place, behind only China, with a total consumption of 108.5 million metric tons of rice over the same time period as China. China, which has the largest population of any country on Earth, eats more rice than any other nation, with an estimated 155 million metric tons eaten in the year 2022.