The lyric “Tongkat kayu dan batu jadi tanaman” from Koes Plus’s famous song Kolam Susu is something many of us have heard since childhood. The line is not merely poetic expression—Indonesia is indeed rich in food resources.For plant-based foods alone, there are more than 900 species that grow in Indonesia, both cultivated and wild. In every region, researchers have found around 50 to 180 types of plant-based foods that can be utilized (Rahayu et al., 2024).

Yet today, the reality is that we are becoming increasingly dependent on rice as the main source of carbohydrates. This dependency is highly risky. When rice prices rise due to economic factors or weather conditions, we are directly affected. In addition, the body receives only one type of intake, even though we need a wider range of nutrients.

This is where food diversification becomes important—or simply put, enriching our food choices. This does not mean abandoning rice entirely, but rather adding sources of carbohydrates, protein, and vitamins from various other food ingredients. Food diversity also helps us appreciate our ancestral heritage and local wisdom, considering that Indonesia has so many traditional food resources.

So, how do we begin to appreciate and apply this food diversity in daily life? Let us continue to the next section.

Diversifying Carbohydrates on Our Plates

Replacing rice with local foods actually offers many health benefits. Indonesia has at least 77 types of local carbohydrate sources, including tubers, corn, sago, taro, and many others that have great potential to reduce our dependence on rice. Various crops such as arrowroot, canna, ganyong, and sorghum are even becoming popular again because of their good nutritional value and suitability as functional foods (Fetriyuna et al., 2024).

“Isi Piringku” (My Plate) guidelines from the Ministry of Health, half of the plate is recommended to consist of vegetables and fruits, while the other half is filled with staple foods and side dishes. This staple food does not necessarily have to be rice. We can replace it with tubers such as sweet potatoes, taro, cassava, or potatoes. This change also does not need to be immediate or total. It can begin gradually, for example only during breakfast or dinner.

Reducing rice consumption also brings health benefits. One of them is lowering the glycemic index (GI), which is a measure of how quickly food raises blood sugar levels. White rice has a relatively high GI, around 86–90, making it more likely to trigger diabetes if consumed excessively. Meanwhile, cassava and corn have much lower GI values, around 46 and 40, making them safer for blood sugar levels (Klikdokter, 2017).

Enriching Protein and Fat Intake

If we look at the availability and consumption data for plant-based protein, the figure in 2023 was around 52.29 grams per capita per day. This number has actually declined compared to previous years (54.1 grams in 2022; 54.59 grams in 2021; and 55.65 grams in 2019) (Alfathi, 2025). Even so, plant-based protein still dominates the dietary patterns of Indonesian society, especially from legumes, seeds, tempeh, tofu, and vegetables (Bapanas, 2025).

To increase plant-based protein consumption and avoid boredom with repetitive menus, foods such as tofu and tempehcan be prepared in many creative ways. According to Dapur KOBE, there are more than 160 recipes using tofu and tempeh, ranging from crispy tofu with honey sauce, which combines sweet, savory, and slightly spicy flavors, to bite-sized tempeh with sweet chili sauce, making tempeh taste more delicious and different from the usual.

When it comes to fats, one important step in food diversification is reducing the use of reused cooking oil. Oil that is used repeatedly can increase the risk of various health problems, such as heart disease, high cholesterol, the formation of cancer-triggering compounds, and digestive disorders (Alodokter, 2025). If possible, use healthier oil options, such as olive oil or local coconut oil for sautéing. The main idea is to gradually shift from saturated fats to unsaturated fats, because saturated fats can contribute to weight gain and increase the risk of heart disease (Halodoc, 2022).

In the End, Variety Matters

Ultimately, food diversity is important so that the body does not receive the same nutrients repeatedly, but instead gains a more complete nutritional intake. Indonesia has actually been blessed with an incredible variety of local food options. The question is simply whether we are willing to choose and try them according to our needs and abilities.

So, have you started applying food diversity to your plate yet?

References

Alfathi, B.R. 2025. National Per Capita Protein Availability Continues to Decline.
Alodokter. 2025. Used Cooking Oil: Recognize the Dangers and How to Reduce Its Harmful Effects.
Bapanas. 2025. Realizing Protein Self-Sufficiency: The National Food Agency Encourages Optimization of Local Resources.
Dapur Kobe. 2025. 169 Recipes Using Tofu or Tempeh.
Fetriyuna, F., et al. 2024. Nutritional Composition of Underutilized Local Food Resources for Rice Substitution and Gluten-Free Product.
Halodoc. 2022. Two Little-Known Effects of Saturated Fat on the Body.
Ministry of Health of Indonesia. 2024. Isi Piringku: Daily Balanced Nutrition Guidelines.
Klikdokter. 2017. Healthy Living Solutions Through Carbohydrate Diversification.
Rahayu, Y., et al. 2024. Exploring Unconventional Food Plants Used by Local Communities in West Java.