RICE

RICE

So what's the deal with white and brown rice? (In a Jerry Seinfeld voice)

Well, they both started out as brown rice, but once the outer bran and germ layers are removed, you're left with white rice.  The bran and germ layers contain fiber, fat, protein and iron.  This is probably why brown rice gets labeled as "healthy"

So why do you see photos of our plates and the plates of athletes with white rice on them?

Both brown and white rice have about the same amount of calories and carbohydrates but since white rice has been stripped of the outer layers, it is converted to sugar in the body faster than brown rice.  The rate at which a food is converted to sugar is called it's "glycemic index".  The glycemic index of brown rice is around 55 while white rice is closer to 70.  The higher the number, the faster the food is converted to glucose.

So back to the question of brown vs. white rice.  After a hard workout your muscles are depleted of their fuel (glycogen).  It's a catabolic state that needs to be dealt with quickly.  Enter foods with a high glycemic index and plenty of carbohydrates (white rice).  A serving of white rice after an intense or very long bout of exercise blunts cortisol and helps muscle synthesis begin.  

Exposing your body to high G.I. foods on a regular basis (especially without exercise) can lead to weight gain and a decrease in your body's sensitivity to insulin.  That's not what we are after, so we try to limit our exposure to these foods to around our workout times.

If you're looking for a slower digesting, less insulin spiking carbohydrate source during the day, go for the brown rice.  Either way, rice packs a punch and is loaded with carbs so we recommend measuring your quantities.

If you need help setting up your nutrition to reach your goals, send us a message!