How To Get Physically Fit

Is Rice Wholesome For Me? (Is white necessary versus brown rice?)

You're here because you want to learn more about rice.

You may be wondering:: Is Rice Healthy? Does it really matter whether we eat white or brown?

Well my friend you are in the right place!

As part of our 1-on-1 online coaching program, we offer nutritional advice and know a thing or two about when and how rice is served.

Should you eat rice When Yes, how much? Let us support you in your decision!

We answer the following to answer the question, "Should I eat rice?"

Let's get in right away!

Is Rice Healthy For Me?

rice

Depending on how you want to feel about rice, you can refer to one of the following studies:

People who live in Okinawa (home of Mr. Miyagi!) With the highest life expectancy on the planetto eat a lot of rice.(1) Then rice must be good for you. Team rice!

People in the Marshall Islands, home of one of the highest rates of type 2 diabetes Eat a lot of rice on the planet. (2) Rice is the devil! Team no rice!

Choose any of the studies above to show that you are right and superior compared to the other team. It's like opposing political parties (rice versus no rice) that consistently follow the party lines.

If you haven't settled on rice yet (you are independent!) Or avoided it because you left Paleo, read on. Or maybe you are ready to gasp and switch parties!

Let's dive into this choice! Feel free to listen to "Hail on the chief (but only the part you know)" while you read the rest.

What exactly is rice?

Rice is technically a seed of the grass species. It comes in many varieties, it's a gluten-free cereal (unlike some other grains), and its macronutrient breakdown is generally something like this (in 1 cup of cooked rice):

200 calories
0-1 grams of fat
45ish g of carbohydrates
4-5 grams of protein

Depending on how you currently view your diet, you may have a few important thoughts to consider about the list above. "45 grams of carbohydrates! This is bad! Carbohydrates are bad because I read it somewhere! Rice? Ah!"

The reality is this: Carbohydrates are not inherently good or bad. Kind of like The Force in Star Wars; Power can be used for good or bad ends, but is inherently neutral:

A GIF of a lightsaber fight

Meaning Quantity and quality are important.

Rice can be part of a bad (unhealthy) or good (healthy) diet, which completely depends on your goals and lifestyle:

Are you about to build muscle and get bigger? Rice is a cheap source of high-calorie, high-carbohydrate foods, easy to digest, and helpful for getting a calorie surplus.
Trying to lose weight? You may be trying to lose weight and find that eating lots of rice gets you past your calorie and carbohydrate goals for the day. So you can choose to eat less or avoid eating altogether.

Let's talk a little more about this last point.

Is rice mast?

Buddha is not trying to lose weight. But he's also zen about you trying.

If you are consuming more calories than you are burning at the end of the day, your body will be put under long-term stress and vice versa.

This is Food Science 101 and will be on your mid-term exam.

Here's the thing: there's nothing special about rice that makes you fat. It will contribute to your total daily calories like any other food.

We should address this, however: Rice is easy to overeat if you don't understand the portion sizes.

C.Arbohydrates like potatoes, bread, and rice are often overconsumed, which can lead to extra calories without even realizing it.

This is a point we hit hard in our healthy eating guide. That's why understanding portion size is everything when it comes to it carbohydrates like rice.

Here are some pictures to help you determine the right portion sizes (thanks to SafeFood):

This picture will help you determine the correct serving dates for carbohydrates!

Again, that cup of rice would be about 200 calories.

Another good indicator of portion size would be your hands, as our friendly neighborhood web slinger shows:

We'll show you a serving of carbohydrates

The moral of this section: whether you eat rice or not depends on how much you eat.

In fact, this goes for almost any food you consume unless you hang out in Neverland:

This would be one way to lose weight.

If you have problems losing weight, analyze Your servings of carbohydrates. It is often the case with our coaching clients that those who are having trouble losing weight eat more than they think.

A Nerd Fitness Coach Can Guide Your Weight Loss! Find out more here.

Obviously, healthy eating is much more than that a total of Calorie Counting (The quality and type of calories are also important). That could lead us to another question that you have …

What is the difference between brown and white rice?

Let's analyze how these two grains compare!

“Does it make me a bad person to get white rice instead of brown rice at Chipotle? Everyone tells me that brown rice is better! "

The prevailing thought in society is that eating the brown option of a particular food is better than the white option:

Wheat bread instead of white bread
Whole wheat pasta instead of normal pasta
Brown rice instead of white rice

Like many other things, this feeling was oversimplified so that it was no longer helpful. What you really want to know is this:

If this was a travel presidential election – a travel identity election, if you will, who should I choose?

Let's start here: what makes white rice white and brown rice brown, besides color? It all depends on the milling process. You can see Riceland highlighted here, which is less fun than Disneyland, but probably safer than Zombieland:

Rice inside
When milled, brown rice loses just a little of the top layer on top; The inedible hull goes, but the bran and germ remain. White rice removes everything; The trunk, awn, bran and berm are all gone, leaving the endosperm behind.

So let's take a look at our two candidates for the Reis presidency: On one side of the ballot we have 1 cup of fortified white rice:

In one corner we have white rice!

On the other hand, we have 1 cup of brown rice.

And a pile of brown rice in the other corner!

Both run on the “Make carbohydrates great again!” Platform. But they do have some differentiators that make their campaigns a little different.

How to compare cooked white and brown rice:

Brown rice has 43 more calories per cup than white rice.
Brown rice contains 7 grams more carbohydrates per cup than white rice.
Brown rice has more micronutrients: Magnesium (79 mg vs 19 mg), more phosphorus (208 mg vs 68 g), and more potassium (174 mg vs 55). It is also high in manganese, selenium, and copper.
Brown rice has a lower glycemic index than white rice, which means your body breaks it down more slowly – and causes a lower insulin response.

Now look at these things above and you are probably thinking:

"Okay, brown rice has more calories and more carbohydrates, that's bad and I don't want to vote for this candidate!

Wait, it has more micronutrients and a lower glycemic index. I think that's good and I should be voting for this candidate. "

And then your head explodes.

To be fair, Kramar always does this.

As with any election, there are positives and negatives to every candidate, and as you will see soon enough, neither is an angel. With this choice, the differences in nutrition from the highest macro level (also known as the big political dots) are negligible. From a purely caloric and macro point of view, we therefore recommend simply letting your palate decide whether to choose:

If you like the taste of brown rice more than white rice, eat this.
If you like the taste of white rice more than brown rice, eat this.

That is the simplified view. If you dig into the details of both campaigns, we will find that there is more to it than meets the eye.

Like transformers.

Speaking of rice and all that good stuff, we built one 10-step nutrition system This is something you can track for free – it will help you slowly improve your diet over time so you can lose weight permanently without driving yourself crazy! You can get our free travel guide along with a few others by signing up in the box below!

Download our free weight loss guide

THE NERD FITNESS DIET: 10 levels to change your life

Follow our 10 step nutritional system at your own pace
What you need to know about weight loss and eating healthy
3 simple rules that we follow every day to achieve the goal

White versus brown rice: Our recommendation

Brown rice

For those looking to let off steam, full coverage of the upcoming Rice Idential elections is welcome!

Our candidate Brown Rice runs on a platform with more micronutrients for every citizen, which White Rice cannot claim.

However, as with any campaign, it doesn't tell the whole truth.

The truth is in comedy.

In fact, my research has led me to believe that there are two main issues with Brown Rice that are holding me back from casting my vote for Brown.

You see, brown rice contains something called phytates, an anti-nutrient that minimizes our body's ability to absorb the beneficial nutrients.(3) Phytate (phytic acid) is found in most seeds, legumes, nuts, and grains, including rice.

Phytic acid is contained in the part that has been removed from white rice. So brown rice has it and white rice doesn't.

At that moment White Rice comes in and says, "I don't get any of this, vote for me!"

Who will win the race between white and brown rice?

Also, because white rice is fortified, it fills a large part of the gap between micronutrients and, since there are no phytates, these nutrients can be fully absorbed by the body. (4) In the end, White Rice has a pretty good argument for being stronger on the micronutrient issue.

As this study explains in PubMed, the results show that "Despite the higher nutritional content of brown rice compared to white rice, experimental data does not provide any evidence that the brown rice diet is better than the white rice diet. " (5)

Or, as Alan Argon sums it up:

“White rice actually has the same or better nutrient yield and a better nitrogen-retaining effect than brown rice. This is because the fiber and phytate content of brown rice act as anti-nutrients, reducing the bioavailability of the micronutrients it contains. "

Does that mean we should proudly cast our vote for White Rice?

In our hours of research, chats, hangouts, and debates that led to the creation of this article, We came across some disturbing news for both candidates' campaigns for Rice-idency: A History of Arsenic and a Possible Diabetes Scandal!

(Feel free to gasp audibly at this point; we encourage it.)

Should I be concerned about arsenic in rice? Does Eating Rice Cause Diabetes?

Question mark

We make our way to the debate where candidates ask questions from ordinary people (with completely unstaged questions).

Mike, a retired teacher and single parent from Vermont, asks, "I've heard of rice and arsenic – should I be concerned?"

Arsenic is a metalloid and extremely small qualities of "organic arsenic" are essential as a nutritional element. However, inorganic arsenic (from rocks and soil) is something else – and this is the material that, in sufficiently large quantities, causes poisoning. As a rule, we only care if the exposure is a lot in the short term or a little high in the long term. (6) With rice, eating rice "every day for years" becomes more relevant.

The catch is, for millions of people around the world, this situation is a reality.

In fact, rice is a staple food for many around the world.

In the long term, the intake of too much (inorganic) arsenic was associated with all sorts of problems: cancer, (7) vascular diseases,(8th) high blood pressure, (9) Heart disease, (10) and diabetes(11) In short, over time (if we consume moderate amounts on a regular basis), arsenic can act like a slow poison to our bodies.

AND here comes White Rice to respond with a vicious attack:

“Consumer reports have shown Brown has rice 80% more arsenic on average than white rice of the same kind! "(12)

Our moderators tell us this is a critical turning point for a White Rice win.

(There are all sorts of differences in arsenic levels between brands, grains, and even the way you prepare your food. If this is important to you, please click and read more.)

Suzy, a happily married steel worker from Ohio, asks, “What about diabetes? I heard this was a problem with rice! ”

This is where Brown Rice appears and also flings some mud. The candidate proudly proclaims, “Ignore this negative nonsense about my arsenic count, White Rice will give you diabetes! Isn't that the right white rice? "

Yeah, that's a pretty good comeback from Brown Rice.

A meta-analysis found that “a higher intake of white rice is associated with a significantly increased risk of type 2 diabetes, especially among Asian populations. In addition, the dose-response relationships indicate that there is a relatively high value even among Western population groups with typically low intake levels. Consumption of white rice can still slightly increase the risk of diabetes. "(13)

Now, if you watch this debate at home, you are probably asking yourself, "I'm in the 'Risk of Type 2 Diabetes' group. Would switching white rice for brown rice improve my future?"

In one observational study, the researchers found that people who ate five or more servings of white rice per week had a 17% increased risk of diabetes compared to people who ate less than one serving per month.(14) However, consuming two or more servings of brown rice per week was associated with an 11% reduced risk of type 2 diabetes compared to eating less than one serving of brown rice per month. Fitness skeptics, be sure to take a close look at these.

In any case, we now have two imperfect candidates.

So who the hell are you voting for?

When to Eat Rice (Next Steps)

Eat rice! Whatever you want (in moderation).

This is Steve Kamb, reporting live from Nerd Fitness News and we are confident enough to show our support for the Race for the Rice-idency.

This campaign was ugly as hell; Both candidates run on a very similar platform "Rice is great", with which we (in moderation) have no problem.

Let's break it down for the voters out there:

Our official recommendation is again to vote for any candidate who you think tastes better (okay, our metaphor might break down at this point). For those of you back home who want to make the most informed decision or are concerned about a specific health issue, here is our in-depth roundup:

Here is our official recommendation:

Rice can be a healthy part of a diet, but the rest will decide whether you are healthy or not. Plus, rice is great when you're really hungry and want to eat two thousand of them. Boom. Hat trick! (Thanks Steven!)
Not eating rice is okay tooprovided you are eating a healthy source of starch / carbohydrates (we love vegetables!).
We believe that for most people, you should choose what you like best and eat it. Done! If we had to choose a generalization in our nerdy, non-medical opinion, we'd assume that because of the phytate and arsenic in brown rice, white rice is a better option for most people (only marginally).
If you eat a lot of rice or other foods containing arsenic regularly for a long timeConsider white rice, consider certain brands and cooking methods to reduce these risks.
If you are struggling with weight and / or a sedentary lifestyle and are therefore dealing with diabetes, Consider brown rice in moderation over other unhealthy foods. Don't be under the illusion that you are healthy by eating buckets of brown rice. Clyde Wilson, Ph.D., professor of nutrition at Stanford University and the University of California at San Francisco, sums it up: “The reality is that too much carbohydrates, including brown rice, can lead to diabetes. ” (fifteen)

Whichever candidate you are voting for, we strongly recommend that you do not get a WHITE RICE or BROWN RICE tattooed on your forehead so that you can get the green light to eat 1,000 calories (rice, fruit, everything!) Moderation, as always, is a boring lesson that we should be pushing voters to take.

TL; DR # 50 – Eat rice in moderation if you want to eat it. If you're building on purpose, rice can be an important part of your diet. Trying to lose weight? Consider minimizing your rice consumption. If you eat rice regularly, white rice is likely to be healthy for you in the long run. If you are a Type 2 diabetic (or at risk), minimize your consumption of grains and carbohydrates. However, if you do eat rice, opt for brown rice.

Tune in after that commercial break where we answer the question, is the monster under your bed trying to kill you?

Don't look!

The answer may shock you!

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Amazing!

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Follow our 10 step nutritional system at your own pace
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3 simple rules that we follow every day to achieve the goal

Now I want to hear from you!

Do you regularly Eat rice?

Did you vote for White Rice or Brown Rice?

Do you have any great tips or recipes to share?

Let me know in the comments!

Now, if you'll excuse me, I'll go see Chipotle!

-Steve

PS: If you want to get Find out about other types of food (potatoes, fruits, dairy products) The Beginner's Guide to Healthy Eating.

It has Winne's Pooh and Deadpool in!

So we roll around these parts.

###

Gif: Luke Skywalker, Kramer, Simpsons, Ballot Box, Will Smith, Hook, Rice Dinner.

Photo: White Rice, Brown Rice, Laughing Buddha, Colin Kinner: question marks, Arria Belli: brown rice, Al Fall: rice field

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