White or Brown Rice

Rice

I’d like to write a blog-post on rice. Why would you ask. It’s just nutrition. With the difference that bodybuilders eat a lot of rice. White rice and brown rice. We use it to manipulate our body-composition, not only to eat for energy. We manipulate our endogenous insulin with white rice, so we don’t need to inject (exogenous) insulin. The most important difference between brown and white rice is its effect on insulin output. This is called the Glycemic index.  I don’t want to confuse you with all aspects of insulin usage and nutrition. The timing, counting, cycling. That’s why we will use this blog-post to explain the nutritional value of rice.

Foods are used by strength athletes in the first place as a source of energy, to perform heavy work-outs. The most important source of energy for the strength athletes body are carbohydrates (especially glycogen) and fat. In a heavy work-out the body will first choose to burn carbohydrates. If the depots of glycogen are getting empty, the body switches to the combustion of body-fat and proteins. Body-fat as a combustible needs 10 percent more oxygen to produce the same amount of energy. Proteins are even more unproductive because they can only produce around 50 percent of the maximum energy. These problems can be prevented, by eating a carbohydrates rich meal before a heavy work-out to fill the glycogen depots and if you train very long or perform aerobics after your work-out you can eat during or between work-out sessions.

Proteins.

We know proteins are extremely popular among strength athletes and bodybuilders, this is especially for its ability to  build new muscle tissue, and to repair damaged muscle tissue. Especially at the beginning of a new cycle this is from the utmost interest because the muscle mass can gain very quick (muscle memory) . After some time the building of new mass goes slower due to a diminishing super-compensation. Many bodybuilders and strength athletes think they need extra proteins and carbs and often use it in the form of supplements, protein shakes and weight gainers. A male strength athlete only needs a maximum of 2 gram per kilo bodyweight of protein. If you train not to hard that comes to around 1,5 gram/k. Last month new scientifical research showed these extra proteins (up to 4 gram/k) work only contra-productive and can make you fat also. If you eat normally you will eat with your meals around 90 grams of proteins. A 100 kilogram heavy athlete in his maintenance phase would need 100 × 1,5 g/kg  is 150 gram, in his buildup phase that would be 100 × 2 g/kg is 200 gram. The rest would be proteinrich products like fish, chicken, meat, eggs etc.  But a spoonful of rice also contains 2 gram of protein. If your nutrition sources is composed with a bit of knowledge, the use of additional supplements is not necessary. It may even turn out contra-productive because the body may be inclined to use them as an (unfavorable) source of  energy. If there too much energy available it is converted into fat, which means an increase in adipose tissue.

Enough carbohydrates.

As is said before a strength athlete should better concentrate on eating enough carbohydrates. This nutritional source provides a quick and effective source of energy. Around 60 percent of your nutrition should be in the form of carbohydrates.

Does it make you fat?

Carbohydrates can make you fat in three different ways. First your body  stocks all carbohydrates as fat when your muscles and liver depots are full of glycogen, thus a diet that is always high in carbohydrates can lead an increase in fat tissues if you have a calorie excess. Secondly the insulin peak that follows after you eat carbohydrates can stimulate your body to store fat. And the third pathway is a process that is called “novo lipogenese”, this process leads to a direct conversion of carbohydrates to fat.

If you want to try to gain mass, without gaining additional fat, you should alternate three days with a high percentage of carbohydrates, with two days with low percentage of carbohydrates, in which your glycogen depots don’t spill. It is hypothesed that the novo lipogenese decreases as the carbohydrate intake decreases. This is called “Carb Cycling”.

The GI Levels in White & Brown Rice

The glycemic index, or GI, rates foods that contain carbohydrates on a scale of 1 to 100. Foods on the lower end are considered low-glycemic foods, while foods closer to 100 are high-glycemic foods. The theory behind the glycemic index is that foods with a rating closer to 100 cause your blood sugar to spike suddenly. Brown rice breaks down slowly, so it provides a steady source of energy. White rice, on the other hand, breaks down fast, so it provides a quick peak of energy, followed by a crash. When you crash, you’ll feel tired, sleepy and low in energy. To stay awake, reach for foods that provide a steady release of energy, such as brown rice, whole wheat, wild rice, barley, rye and oats. If you combine a meal with other nutritional sources such as proteins and fats this will inhibit the breakdown in sugars considerably. Thus if you value a slow release of energy combine sources of carbohydrates with sources of fat and protein.

High GI Foods

The glycemic index is most often used as a guide to help diabetics stabilize their blood sugar levels, although several weight loss diets also use this system. Proponents of the glycemic index claim that foods high on the scale, such as white rice, quickly digest and convert into sugar, or blood glucose. This causes your blood sugar to quickly rise shortly after eating the food and then drop to a lower level than it was in the first place. When this happens, you may feel hungry again shortly after eating. White rice has a GI rating of about 65, and brown rice has a slightly lower rating of 55, according to the Harvard Medical School.

Low GI Foods

Foods with a low GI rating break down slowly in your gut. This causes your blood sugar to gradually rise to a moderate level and stay in this range for an extended period of time. If you are monitoring your blood glucose or are concerned about the glycemic index of foods, some types of grains or legumes may be better than others. Opt for lentils or barley in place of rice. Both of these foods have a glycemic index rating under 30.

Converted Rice

Converted rice, also called parboiled rice, is lower on the glycemic index than traditional white or brown rice. During manufacturing, rice grains are pressure steamed and dried. This process forces all of the vitamins and minerals from the husk into the starch granule. The outer husk falls off and all that is left is the gelatinous starchy granule. This part of the rice grain is full of nutrients and is lower on the glycemic index than traditional forms of rice. Converted rice has a glycemic index of about 38, making it much lower on the GI scale than white or brown rice.

Other Considerations

The glycemic index is not a perfect system for evaluating foods since it does not evaluate all of the foods within a meal. For example, if you make fried white rice, the glycemic index of the final product may be lower. The addition of vegetables, eggs and meat causes the fried rice to digest slowly. It may not raise your blood sugar as quickly as plain white rice. Pairing brown rice with black beans may also lessen the spike in blood glucose, since black beans have a GI rating of about 30. Plan your meals accordingly and include low glycemic index foods with your side of rice to avoid a surge in your blood sugar.

Brown rice vs white rice

Brown rice is better for you than white — most of us know that! Still the majority of consumers typically choose white rice over brown rice because of the difference of appearance. While it’s true white rice looks so much more delicious than brown rice, it doesn’t mean it’s the healthier alternative. According to a study conducted by the American Journal of Clinical Nutrition, brown rice is the top choice in terms of both nutritional and other inherent healthy benefits.

Why Brown Rice?

Brown rice is the “unrefined” version of white rice. Before white rice went through the refining process, it at one time looked exactly like brown rice. Brown rice, unlike white rice, still has the side hull and bran, which renders quicker cooking times and makes it easier to digest as it’s much “lighter” in the in the stomach.

The side hulls and brans provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. For those trying to lose weight or those suffering from diabetes, brown rice can prove a healthful staple given its low glycemic rating which helps reduce insulin spikes.

Unfortunately, all white rice packaging has a label that reads “enriched.” Since white rice has been stripped of iron, vitamins, zinc, magnesium and other nutrients during the refining process, manufacturers must add unnatural fortifications in the form of synthetic vitamins and iron so it can be marketed to the public as a “nutritious food.” Although white rice is fortified, it still doesn’t reach the minimum nutritional requirements for one serving of food as specified by the FDA.

The healthy benefits of brown rice are listed below.

1. Rich in Selenium

 Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.

2. High in Manganese

 One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.

3. Rich in Naturally-Occurring Oils

 Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.

4. Promotes Weight Loss

 The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.

5. Considered Whole Grain

 Brown rice is considered a whole grain since it hasn’t lost its “wholeness” through the refinement process. Wholes grains are proven to reduce the buildup of arterial plaque and reduce the risk of heart disease and high cholesterol.

6 Rich in Anti-Oxidants

 This is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these super stars.

7. High in Fiber

 Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer. This can be attributed to the high levels of fiber naturally contained in brown rice. These fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them and keeping them from attaching to the colon wall.

8. A Slow-Release Sugar

 Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes 100 fold.

9. Perfect Baby Food

 Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.

10. Candida Yeast Infections

 Brown rice is the perfect adjunct for candida yeast infection treatments given that high glycemic and otherwise sugary/starchy foods are prohibited during most candida treatment protocols. The natural digestibility of brown rice coupled with the high fiber content can help sensitive digestive systems heal from an overgrowth of candida organisms.

Finally, brown rice is simply delicious and a fantastic staple for both vegetarian and vegan diets. Brown rice can be used as a white rice alternative in most vegetarian recipes and provides a full, rich and somewhat nutty flavor. Brown rice flour can be used for vegetarian pancakes, breads and other baked goods. All in all, brown rice is clearly the healthy choice.