Do Centenarians Eat Rice? The Truth About Grains and Longevity

October 1, 2025 •

4 min read

According to research on centenarians in Hainan, China, a staggering 98.4% consumed rice-based staple foods daily. This statistic reveals that rice is not absent from the plates of the world's longest-lived people, directly addressing the question: do centenarians eat rice?

Quick Summary

Centenarians in many longevity hotspots incorporate rice and other whole grains into their daily meals, prioritizing nutrient-dense options like brown or black rice. The key lies in moderate consumption as part of a balanced, largely plant-based diet, not solely in rice itself. Mindful eating practices and overall dietary patterns are crucial for longevity.

Key Points

Rice is a Staple: In regions like Okinawa and Hainan, centenarians regularly eat rice-based staple foods as part of their daily diet.
Type of Grain Matters: Healthier whole-grain varieties, such as brown and black rice, are often favored over refined white rice for their higher nutritional value.
Preparation Techniques: Centenarians in Okinawa sometimes cool their rice to create resistant starch, which slows digestion and stabilizes blood sugar.
Part of a Larger Pattern: Rice is not a magic bullet but part of a balanced, mostly plant-based diet rich in vegetables, legumes, and lean protein.
Mindful Eating is Key: Portion control, like stopping when 80% full (hara hachi bu), is a common practice that aids in maintaining a healthy weight.
Focus on Unprocessed Foods: Centenarian diets consistently feature whole, unprocessed foods and avoid fast food, sugary drinks, and excessive processed items.

Grains in Longevity Hotspots

Longevity isn't tied to a single food, but rather a holistic dietary pattern. When we examine the eating habits of centenarians in different "Blue Zones" and other regions, a common theme emerges: grains, including rice, often serve as a staple. However, the type of grain and its preparation are key factors that distinguish these diets from the typical modern Western diet.

The Okinawan Diet: A Rice-Eating Example

The Okinawan islands of Japan are renowned for having some of the world's longest-lived people. While purple sweet potatoes are a signature staple, rice is also a regular part of their diet. As noted by Blue Zones research, Okinawan centenarians eat rice daily, embracing both brown and white varieties. The preparation, however, is unique. They often soak brown rice until it begins to sprout, which can enhance its nutritional value. Additionally, consuming cooled white rice allows the starch to become resistant, leading to a slower absorption of sugar.

Chinese Centenarians and Their Grains

Studies on centenarian populations in China, such as those in Hainan and Bama County, further support the inclusion of rice. In Hainan, rice-based staples are consumed daily by almost all centenarians. In Bama County, centenarians prefer nutrient-rich whole grains like brown or black rice over refined white rice. The consumption of rice porridge (congee) is also common, especially for breakfast, providing slow-releasing energy.

Other Blue Zones and Grain Consumption

While Okinawans and Chinese centenarians favor rice, other long-lived populations rely on different whole grains. For instance, the Mediterranean-style diets of Ikaria, Greece, and Sardinia, Italy, incorporate whole grains like bread, barley, and oatmeal. The common thread is the focus on unrefined, whole-food carbohydrates rather than processed alternatives.

The Difference Between Whole and Refined Grains

The nutritional contrast between whole and refined grains is significant and helps explain why the type of rice matters in longevity diets.


Feature	Whole Grains (e.g., Brown Rice, Black Rice)	Refined Grains (e.g., White Rice)
Nutritional Profile	Contains bran, germ, and endosperm; rich in fiber, vitamins, and minerals.	Bran and germ are removed during processing; contains primarily starchy endosperm.
Glycemic Index (GI)	Lower GI; absorbed more slowly, leading to a more stable blood sugar response.	Higher GI; absorbed quickly, causing blood sugar spikes.
Antioxidants	Rich in phytochemicals like anthocyanins (in black and purple rice) and lignans.	Low in antioxidants and other protective plant compounds.
Fibre Content	High in dietary fiber, which aids digestion and promotes gut health.	Low in fiber due to the removal of the bran.
Health Benefits	Associated with lower risk of heart disease, type 2 diabetes, and obesity.	Provides energy but lacks the additional protective benefits of whole grains.

A Broader Look at Centenarian Diets

Beyond just rice, centenarian diets are characterized by a number of consistent elements:

1. Emphasis on Plant-Based Foods: The cornerstone of most longevity diets is a high intake of fresh, locally sourced fruits, vegetables, legumes, nuts, and beans. Meat, often fish or small amounts of lean protein, is consumed sparingly.

2. Mindful Eating: In many cultures with high centenarian populations, there's a practice of eating until only 80% full, a concept known as hara hachi bu in Okinawa. This practice helps prevent overeating and promotes a healthy weight.

3. Hydration and Traditional Beverages: Regular consumption of water and beverages like green tea is common. In some regions, moderate, regular alcohol intake with meals is also noted, though this is not a universal rule.

4. Unprocessed and Locally Sourced Foods: Longevity diets prioritize whole, unprocessed foods that are often grown or harvested locally. Fast food, sugary drinks, and processed foods are largely absent.

The Whole-Grain Approach

For those seeking to emulate the healthy grain consumption of centenarians, incorporating the following is a good starting point:

Brown Rice: An excellent substitute for white rice, offering more fiber, minerals, and a lower glycemic impact.
Black or Purple Rice: These pigmented rice varieties are particularly rich in antioxidants and are associated with a range of health benefits.
Oats and Barley: Regular consumption of these whole grains is also common in longevity diets and offers similar health benefits.
Beans and Legumes: These are often consumed alongside or in place of grains, providing a dense source of fiber and plant-based protein.

Conclusion: Context is Key

So, do centenarians eat rice? The answer is unequivocally yes, but the question is more complex than a simple yes or no. The research reveals that rice, particularly whole-grain varieties like brown or black rice, can be a part of a long and healthy life. However, it is not a standalone key to longevity. Its consumption is framed within a broader dietary philosophy that emphasizes whole, plant-based foods, moderation, and mindful eating. The centenarians' success lies not in any single 'magic food' but in a balanced, consistent, and lifelong approach to nutrition. For more information on the diets of the world's longest-lived people, consider exploring the research on Blue Zones.

Frequently Asked Questions

No, eating rice alone is not the secret to a long life. It is part of a larger, healthier dietary and lifestyle pattern seen in centenarian populations, including high vegetable intake, mindful eating, and regular physical activity.

Centenarians often consume more nutritious whole-grain varieties, such as brown rice, black rice, and sprouted rice, over refined white rice.

No, centenarian diets vary by region. While rice is a staple in Asian longevity zones like Okinawa and Hainan, other zones like Sardinia emphasize different whole grains and plant-based foods.

Resistant starch is a type of carbohydrate that resists digestion and acts like fiber. It is formed when starches like white rice are cooked and then cooled, which leads to slower absorption and a more moderate blood sugar response.

Many centenarians practice mindful eating, such as the Okinawan principle of hara hachi bu, which means eating until 80% full. This prevents overeating, even with staple foods like rice.

Yes, some centenarian populations, like those in Okinawa, consume white rice. However, it is typically part of a balanced meal with other ingredients that help moderate its glycemic load, and often includes traditional preparation methods.

Longevity diets feature a wide array of whole grains and legumes, including oats, barley, quinoa, and various beans and lentils. These can serve as nutritious alternatives or accompaniments to rice.