The "rice" discussed here only refers to staple foods. The Dietary Guidelines for Chinese Residents advocates a grain-based diet. The dietary pagoda takes staple foods as its foundation, which means grains should constitute the main part of daily food intake.

Staple Foods Need a Mix of Refined and Coarse Grains

During national household nutrition surveys, an excellent father was interviewed who prepared seven or eight kinds of staple foods including steamed buns, twisted rolls, hand-pulled noodles, pancakes, baked cakes and dough drop soup, offering his daughter a rich variety. However, the author reminded him that ideal staple food should combine refined grains with coarse ones. Although his food varieties were abundant, all were made of pure refined wheat flour.

When asked what grain foods include, he only mentioned rice and steamed buns, both refined grains. Coarse grains are another vital category of cereals. All grains other than polished rice and refined wheat flour are defined as whole grains and miscellaneous grains, consisting of three categories: whole cereals (brown rice, whole wheat flour, corn, millet, oats, etc.), miscellaneous beans (mung beans, red beans, etc.) and tubers (sweet potato, Chinese yam, potato, etc.), collectively known as the five grains and miscellaneous cereals.

A balanced combination of refined and coarse grains is recommended. Refined grains taste soft and are easy to digest, yet intensive processing strips away plenty of essential nutrients such as B vitamins, minerals and dietary fiber. Coarse grains perfectly make up for these deficiencies. Moderate intake of whole grains helps lower the risks of lifestyle diseases including hyperlipidemia, constipation and diabetes.

Nevertheless, a diet consisting entirely of coarse grains is not advisable. Coarse grains are hard to digest and absorb; excessive consumption causes stomach discomfort. They are best served as a supplement to refined grains, with a daily intake of 50 to 150 grams.

Skipping Staple Foods for Weight Loss Impairs Brain Function

Many people believe cutting out staple foods helps lose weight. Staples are the primary source of carbohydrates, the sole energy supply for brain cells. Giving up staple foods may lead to weight loss alongside poor mental performance.

For people aiming to shed weight, replace part of refined grains with 100–150 grams of miscellaneous grains daily. Compared with refined carbohydrates, whole grains are more weight-loss friendly.

Blood sugar fluctuates differently after consuming various staples: miscellaneous grains produce a gentle, flat blood sugar curve with limited high-glucose periods, maintaining stable normal blood glucose for longer and prolonging satiety. Long-lasting fullness curbs hunger, and steady blood sugar slows fat synthesis. With equal calorie intake, whole grains outperform refined grains for weight control, and they also stabilize blood glucose for diabetic patients.

Moderation Is Key for Whole Grain Consumption

The recommended daily intake of coarse and miscellaneous grains is 50 to 150 grams. A scientific diet centers on refined grains supplemented by moderate whole grains.

People who usually eat lots of meat may suffer intestinal discomfort if they suddenly consume large amounts of coarse grains; intake should be increased gradually. Toddlers, underweight individuals and those with gastrointestinal disorders should limit whole grain intake.

To sum up, three principles for staple foods: add coarse grains, diversify with miscellaneous cereals, and keep portions moderate.

• "Coarse": incorporate minimally processed grains such as whole wheat flour and brown rice.

• "Miscellaneous": blend various whole grains and beans into staple meals.

• "Moderate": stick to 50–150 grams of coarse grains every day.

This balanced mix reduces hyperlipidemia and prevents constipation, diabetes and other chronic illnesses.