Brown rice vs white rice - is the hype for real ?

**bigconcrete** · 01-10-2015, 07:23 AM

So, ive gone on my first real "cut mission" ever in my bb life.
Normally i would be perfectly happy with my 14% bf, witch is what i'm staying at all year round, no matter what i do.

BUT, i decided to go down to 8% this summer and see how my 200lb is going to look with less fat.

Anyhow, enough talk about that.

- WHAT I WANT TO KNOW IS:

Is the hype about brown rice really true ?

I love my white rice, and i really hate that brown shit.. but if they really help fatloss a lot, and especially if i have to get down below 10%, is there anyone in here who got some "proof" ?

Im looking for personal experience, some articles, and mabey a neutral point of view about the 2 types of carbs.

Thanks

**bigconcrete** · 01-10-2015, 08:26 AM

Why im asking is due to this article:

The effect of brown rice with low protein intake was studied in five healthy young men. Feces were weighed, the digestibility of nutrients was determined, and blood tests were made. Each subject followed a diet consisting mainly of polished rice for 14 days and one consisting mainly of brown rice for 8 days. Both diets contained 0.5 g protein per kg of body weight. The brown rice diet had 3 times as much dietary fiber as the polished rice diet. On the brown rice diet, fecal weight increased, and apparent digestibility of energy, protein, and fat decreased, as did the absorption rates of Na, K, and P. The nitrogen balance was negative on both diets, but more negative on the brown rice diet. The phosphorus balance on the brown rice diet was significantly negative, but other minerals were not affected by the diet. The levels of cholesterol and minerals in the plasma were not significantly different on the polished rice diet and the brown rice diet. Comparing these results with data on standard protein intake (Miyoshi, H. et al (1986) J. Nutr. Sci. Vitaminol., 32, 581-589.), we concluded that brown rice reduced protein digestibility and nitrogen balance.
PMID: 2822877 [PubMed - indexed for MEDLINE]

A lot of things in this article states how brown rice actually are bad for bodybuilders.

And aswell for this one:

Comparison of the nutritional value between brown rice and white rice

Callegaro Mda D, Tirapegui J. Arq Gastroenterol. 1996 Oct-Dec;33(4):225-31.

Cereals are considered an important source of nutrients both in human and animal nourishment. In this paper nutritional value of brown rice is compared to that of white rice in relation to nutrients. Results show that despite higher nutrients contents of brown rice compared to white rice, experimental data does not provide evidence that the brown rice diet is better than the diet based on white rice. Possible antinutritional factors present in brown rice have adverse effects on bioavailability of this cereal nutrients.

**fitnesstrainer** · 01-10-2015, 08:44 AM

Brown and white rice are essentially the same. There's only such thing as the rice plant. There are no brown or white rice plants, only rice plants. The biggest difference is gonna be fibre content. This is why brown rice can benefit you in weight loss. The fibre can assist the process some but honestly if you have diverse diet the effect is negligible. Either way sticking to rice that is as unprocessed as possible is probably your best bet. Does this answer your question?

**bigconcrete** · 01-10-2015, 08:58 AM

Originally Posted by fitnesstrainer

Brown and white rice are essentially the same. There's only such thing as the rice plant. There are no brown or white rice plants, only rice plants. The biggest difference is gonna be fibre content. This is why brown rice can benefit you in weight loss. The fibre can assist the process some but honestly if you have diverse diet the effect is negligible. Either way sticking to rice that is as unprocessed as possible is probably your best bet. Does this answer your question?

Kinda

I was just looking out to hear other sides of the rice hype.
but basic i just wanted to know i was not being stupid for sticking to my white "anti-lean" rice

**fitnesstrainer** · 01-10-2015, 09:39 AM

Originally Posted by bigconcrete

Kinda

I was just looking out to hear other sides of the rice hype. but basic i just wanted to know i was not being stupid for sticking to my white "anti-lean" rice

Lol your definitely not stupid.

**jstone** · 01-12-2015, 02:49 AM

White rice Also Digests faster, causing your Insulin to spike. Which Caan be a good or a a bad thing. I personally prefer carbs that are lower on the glycemic index of. Which gives you a more steady release of the carbs over a a longer period of time. Which feed your body the nutrients needed for longer period of times.

I think there are times when you want carbs that digest fast, and others where they digest more slowly for a sustained release. I look at it like protein sometimes you want the protein digested immediately, and other times when you want something that will release slowly.

Pick the right carb for the right situation. Or substitute the rice for something else you like. There is plenty of info available going over the benefits of low/high glycemic carbs and the proper times for each.

the bottom line is if you don't like brown rice stick with white rice.

**Docd187123** · 01-12-2015, 07:36 AM

Originally Posted by jstone

White rice Also Digests faster, causing your Insulin to spike. Which Caan be a good or a a bad thing. I personally prefer carbs that are lower on the glycemic index of. Which gives you a more steady release of the carbs over a a longer period of time. Which feed your body the nutrients needed for longer period of times.

I think there are times when you want carbs that digest fast, and others where they digest more slowly for a sustained release. I look at it like protein sometimes you want the protein digested immediately, and other times when you want something that will release slowly.

Pick the right carb for the right situation. Or substitute the rice for something else you like. There is plenty of info available going over the benefits of low/high glycemic carbs and the proper times for each.

the bottom line is if you don't like brown rice stick with white rice.

Unless you're eating the rice by itself the GI matters not

**jimmyinkedup** · 01-12-2015, 08:46 AM

I dont think it matters at all TBH. I happen to like brown rice but I also like basmati rice. I really dont think it is significant at all when it comes to body composition.

**gbrice75** · 01-12-2015, 01:34 PM

No

**Bio-Active** · 01-12-2015, 03:28 PM

I happen to like brown rice so its not an issue for me but the people I train as well eat brown rice. No clinical data to support it though. I have just always went with brown. The most important thing when dieting is to make sure you enjoy the good you eat. If you do not like brown rice then by all means do no eat it.

**jstone** · 01-12-2015, 06:35 PM

Originally Posted by Docd187123

Unless you're eating the rice by itself the GI matters not

Why is this? I'm wondering because every nutrition class I have taken never got into this.

when I eat carbs that are high gi or simple sugars, I start to put fat on much faster than I would without them. I'm not saying this is the same for everyone, but for me inotice a big change in composition when consuming carbs like white rice, potatoes, and white breads.

**Docd187123** · 01-12-2015, 07:36 PM

Originally Posted by jstone

Why is this? I'm wondering because every nutrition class I have taken never got into this.

when I eat carbs that are high gi or simple sugars, I start to put fat on much faster than I would without them. I'm not saying this is the same for everyone, but for me inotice a big change in composition when consuming carbs like white rice, potatoes, and white breads.

Bc GI is a measure of the glucose response to that one food in isolation in a fasted state. When you do eat brown rice by itself? With no meat or chicken or fats? When do you eat brown rice by itself after having been fasted?

**kelkel** · 01-12-2015, 07:40 PM

You guys scare me. I'm never eating in front of any of you. Ever.

**Buster Brown** · 01-12-2015, 07:42 PM

Originally Posted by jstone

Why is this? I'm wondering because every nutrition class I have taken never got into this.

when I eat carbs that are high gi or simple sugars, I start to put fat on much faster than I would without them. I'm not saying this is the same for everyone, but for me inotice a big change in composition when consuming carbs like white rice, potatoes, and white breads.

I believe the point he is trying to make is that if the protein you eat is low glycemic and the Carb you eat is high glycemic it is wash. This couyld be an issue if you ate a steak with white potatoes and a glass of red wine bcuz they are all high glycemic as opposed to maybe brown rice and chicken. I feel better eating the lower glycemic and am less likely to have cravings then if I ate the steak and potatoes. At this point it is more a choice thing.

**Buster Brown** · 01-12-2015, 07:43 PM

Originally Posted by kelkel

You guys scare me. I'm never eating in front of any of you. Ever.

Why? .......you will probably just get veinier... lol

**GirlyGymRat** · 01-12-2015, 07:48 PM

Fascinating

**jstone** · 01-12-2015, 09:47 PM

Originally Posted by Docd187123

Bc GI is a measure of the glucose response to that one food in isolation in a fasted state. When you do eat brown rice by itself? With no meat or chicken or fats? When do you eat brown rice by itself after having been fasted?

Thank you for the reply. That is very interesting, and something that was completely neglected in any of the nutrition classes I took. I appreciate you taking the time to explain it to me.

**jstone** · 01-12-2015, 09:49 PM

Originally Posted by Buster Brown

I believe the point he is trying to make is that if the protein you eat is low glycemic and the Carb you eat is high glycemic it is wash. This couyld be an issue if you ate a steak with white potatoes and a glass of red wine bcuz they are all high glycemic as opposed to maybe brown rice and chicken. I feel better eating the lower glycemic and am less likely to have cravings then if I ate the steak and potatoes. At this point it is more a choice thing.

Thanks BB it makes sense. All the nutrition classes I took neglected the fact that the glycemic index is based upon a fasted state.