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View Full Version : Brown Rice or White Rice - I Don't Get the Difference



johntaylorny
08-12-2014, 12:14 PM
All the bodybuilding chat boards talk about brown rice. The youtube vids all rave about brown rice (or other browns like oat meal, yams, etc). Here is something I don't get.

1cup brown rice = 200 cals
1cup white rice = 200 cals

So wft is the huge difference? What is white so even and brown so embraced? I know white hits the blood stream immediately and brown digests slowly. But it's the same calories in your system.

InItForFitness
08-12-2014, 12:20 PM
There is no differential to concern yourself with.

gansi1
08-12-2014, 12:29 PM
Which of the two you eat is ultimately up to you and how they fit in your overall diet and nutrition. While you may hear some claiming that it ultimately doesn't matter, here are the facts:

Brown rice is traditionally considered the more nutrient-rich of the two, and it contains more fiber (in addition to magnesium and zinc). Also, it causes a slower insulin response.

White rice is the opposite: it has fewer nutrients and causes a higher insulin response. On the other hand, white rice has a significantly lower phytic acid content than brown rice. Phytic acid is claimed inhibit the absorption of nutrients. Whether and how this helps is a point for further debate.

How and whether these apply to your overall diet is something that you can decide.

InItForFitness
08-12-2014, 12:32 PM
Which of the two you eat is ultimately up to you and how they fit in your overall diet and nutrition. While you may hear some claiming that it ultimately doesn't matter, here are the facts:

Brown rice is traditionally considered the more nutrient-rich of the two, and it contains more fiber (in addition to magnesium and zinc). Also, it causes a slower insulin response.

White rice is the opposite: it has fewer nutrients and causes a higher insulin response. On the other hand, white rice has a significantly lower phytic acid content than brown rice. Phytic acid is claimed inhibit the absorption of nutrients. Whether and how this helps is a point for further debate.

How and whether these apply to your overall diet is something that you can decide.

Solid post in regards to overall nutritional aspect of the two items, however it should be noted that insulin response is negligable and nothing that should be factored into the plan, unless of course he had a medical condition that would make it important.

snorkelman
08-12-2014, 12:37 PM
http://i54.tinypic.com/ru1hkn.jpg

ChaoticReignPbt
08-12-2014, 12:39 PM
You'll hear a lot of nonsense about GI but it's largely irrelevant. Assuming you're consuming your rice as part of a complete meal the difference will be negligible.

Personally I just eat whichever I have on hand or happen to be craving. Assuming your diet is well rounded with plenty of micronutrients, fats, proteins, fiber, etc there isn't going to be any impact on progress because you went with white over brown.

cls91
08-12-2014, 12:40 PM
[IMG]http://i54.tinypic.com/ru1hkn.jpg[IMG]


says the man who posts a picture of white rice...


@GI talk, it's actually interesting how relevant it actually is. (the % of people who are either diabetic or pre-diabetic and can benefit from paying attention to the GI of foods)

snorkelman
08-12-2014, 12:42 PM
says the man who posts a picture of white rice...


http://i61.tinypic.com/51rjx0.jpg

1quick1
08-12-2014, 01:04 PM
Brown rice can suck my deek.

PBateman2
08-12-2014, 01:10 PM
White lies.

ironwill2008
08-12-2014, 02:03 PM
So wft is the huge difference?

It should be obvious, brah; one is white and the other is brown.

Britanica
08-12-2014, 03:03 PM
Brown has more nutritional value. It isn't stripped of anything.
White is stripped down to the basics, its a naked rice. It doesn't offer much other than being a solid carb.

And brown rice tastes like crap to me.

white > brown

That sounds horrible racist but I am leaving it. :p

1quick1
08-13-2014, 06:27 AM
^^ pretty much.

To me I look at it this way. Yea brown rice might have a slight advantage over white rice but we are not comparing white rice vs broccoli. The difference is neglibable in the big picture.

The big picture is I fuking hate brown rice and I'm more likely to not eat it. Whereas white rice is cheap, easy as fuk to make and doesn't taste like dirt. This makes me more likely to eat the foods I'm aiming for. I'll give up the slight benefit of brown to be able to sustain my goals long term with white rice.

I always tell people it's much better to eat 90% perfect for the rest of your life than it is to eat 100% off and on.

RedSox1990
08-13-2014, 06:49 AM
Jasmine Rice ftw!

snorkelman
08-13-2014, 06:57 AM
I would not be so quick to assume brown is more nutritious than white. Sure, you have to mill down brown (or any color) rice to make “white” rice. The inedible husk is sheered off. That's not a big deal. It is when the bran layer is removed that you lose some nutrients. Guess what? Lots of white rice is enriched with vitamins and iron.

However, lots of people buy parboiled rice. With the parboiling process, the white rice is made nearly as nutritious as the brown rice. How? Well, when you parboil rice (not you but the rice company), the rice grains enter the steamer with their inedible husks still on, and the rice is steamed. The steam forces B-vitamins and minerals from the outer layers into the starchy center. Later, the husk will be removed and the bran layer milled off. The parboiling results in a milled white rice grain with close to the same nutritional value as a whole grain brown rice.

shesprints
08-13-2014, 07:18 AM
Whole grain dogma.

Personally, I like my rice like I like my men...

http://en.wikipedia.org/wiki/Black_rice

... full of micronutrients and nutritional value. What did you think I was going to say?

Just cooked a batch of this in my new rice cooker. It came out fairly glutinous, so I may make black rice sushi tonight or perhaps some Italian-style fried rice.

costahobo
08-13-2014, 08:31 AM
Brown rice has anti-nutrients. White rice is also typically enriched.




Originally Posted by alan aragon View Post
Re: brown rice vs white, technically, brown rice would be a slightly inferior choice to white rice from the standpoint of nutrient bioavailability & nitrogen retention.


-------------------------------------------------------------------------

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.

http://www.ncbi.nlm.nih.gov/pubmed/9...ubmed_RVDocSum

-------------------------------------------------------------------------

Effects of brown rice on apparent digestibility and balance of nutrients in young men on low protein diets

J Nutr Sci Vitaminol (Tokyo). 1987 Jun;33(3):207-18. .Miyoshi H, Okuda T, Okuda K, Koishi H.

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.

http://www.ncbi.nlm.nih.gov/pubmed/2...ubmed_RVDocSum

1quick1
08-13-2014, 09:23 AM
Whole grain dogma.

Personally, I like my rice like I like my men...

http://en.wikipedia.org/wiki/Black_rice

... full of micronutrients and nutritional value. What did you think I was going to say?

Just cooked a batch of this in my new rice cooker. It came out fairly glutinous, so I may make black rice sushi tonight or perhaps some Italian-style fried rice.

http://i.imgur.com/gLdb50C.gif

gansi1
08-13-2014, 09:55 AM
Brown rice has anti-nutrients. White rice is also typically enriched.

As I mentioned in my post above, the "anti-nutrients" you speak of include phytic acid. Phytic acid is described as having the tendency to "trap" the absorpotion of certain minerals. However, the reality is a little more complex than simply labeling it as evil. Phytic acid is also found in high amounts in peanuts, kidney beans, corn and flax seeds, among others. However, it is arguable whether this is of any concern to anyone who composes their diet with varied food sources and does not rely on brown rice as the sole source of major nutrients. Neither brown nor white rice are considered nutrient dense food, so claims such as "antinutrients" and "nutritious" are very relative.

As for the studies you mention, these are two very selective publications of little relevance that have been arbitrarily chosen to argue a point.

I can find at least as many that argue the exact opposite.

Not only that, but it appears that one of them is not even in English (or at least I can't find the English version) and the other one had a test subject size of 5 men. Not exactly meaningful data.

Mrpb
08-13-2014, 09:59 AM
I can find at least as many that argue the exact opposite.

I would be interested to see them.

hammerfelt
08-13-2014, 10:02 AM
Takes longer to cook brown rice.

macdawg202
08-13-2014, 11:31 AM
Whole grain dogma.

Personally, I like my rice like I like my men...

http://en.wikipedia.org/wiki/Black_rice

... full of micronutrients and nutritional value. What did you think I was going to say?

Just cooked a batch of this in my new rice cooker. It came out fairly glutinous, so I may make black rice sushi tonight or perhaps some Italian-style fried rice.

Where do you buy your black rice at?

I've seen it at Jungle Jim's before but never at any basic chain grocery store, I'd like to try it sometime.

ChrisRamos007
08-13-2014, 11:38 AM
Same calories on your system aye, then just scrap the rice all together and just eat sugar. Its the same calories, im sure it will work splendid.

shesprints
08-13-2014, 07:05 PM
Where do you buy your black rice at?

I've seen it at Jungle Jim's before but never at any basic chain grocery store, I'd like to try it sometime.

I got mine at an upscale grocery store in Manhattan (Eli Zabar's... the prices for anything but grains and coffee are ABSURD, though). Not sure where else to find it, sorry. :(

RedSox1990
08-14-2014, 10:31 AM
I got mine at an upscale grocery store in Manhattan (Eli Zabar's... the prices for anything but grains and coffee are ABSURD, though). Not sure where else to find it, sorry. :(

Ohh you fancy huh? Knowing Manhattan that was well over $10+ for a little bag

Mrpb
08-14-2014, 10:42 AM
I can find at least as many that argue the exact opposite.

Please show.

mikedito
08-14-2014, 11:30 AM
Long grain jasmine white rice tastes 10x better than any brown that I've had. That makes the decision for me right there

Blaine2007
08-14-2014, 11:49 AM
Brown Rice has more fiber, takes long for your body to digest and break down and thus leaves you feeling more full for a longer period of time. That's the advantage I take from brown rice, which really only comes into play when cutting.

costahobo
08-14-2014, 02:52 PM
Long grain jasmine white rice tastes 10x better than any brown that I've had. That makes the decision for me right there

Jasmine is awesome, but I prefer white basmati rice. It just states so goooood and fluffy.

viccles007
08-14-2014, 04:32 PM
Love both brown and basmati...but eat brown because it keeps me fuller longer.

gansi1
08-14-2014, 07:58 PM
Please show.

Chemical composition and antioxidant activity of white and brown rice (http://connection.ebscohost.com/c/articles/31552046/chemical-composition-antioxidant-activity-white-brown-rice)

Meal replacement with mixed rice is more effective than white rice in weight control, while improving antioxidant enzyme activity in obese women (http://www.sciencedirect.com/science/article/pii/S0271531707002874)

Substituting Brown Rice for White Rice to Lower Diabetes Risk: A Focus-Group Study in Chinese Adults (http://www.sciencedirect.com/science/article/pii/S0002822310005249)

Rice antioxidants: phenolic acids, flavonoids, anthocyanins, proanthocyanidins, tocopherols, tocotrienols, γ-oryzanol, and phytic acid (http://www.ncbi.nlm.nih.gov/pubmed/24804068)

Natural food science based novel approach toward prevention and treatment of obesity and type 2 diabetes: Recent studies on brown rice and γ-oryzanol (http://www.sciencedirect.com/science/article/pii/S1871403X13000252)

Nutritional and sensory profile of two Indian rice varieties with different degrees of polishing (http://www.ncbi.nlm.nih.gov/pubmed/21619458)

Consumption of whole grain and legume powder reduces insulin demand, lipid peroxidation, and plasma homocysteine concentrations in patients with coronary artery disease: randomized controlled clinical trial. (http://www.ncbi.nlm.nih.gov/pubmed/11742886)

Protective Effect of Colored Rice over White Rice on Fenton Reaction-based Renal Lipid Peroxidation in Rats (http://www.informahealthcare.com/doi/abs/10.1080/10715760290025960)

Effect of Brown Rice Consumption on Inflammatory Marker and Cardiovascular Risk Factors among Overweight and Obese Non‑menopausal Female Adults (http://www.ncbi.nlm.nih.gov/pubmed/24829736)

Germinated brown rice and its role in human health (http://www.ncbi.nlm.nih.gov/pubmed/23391013)

Bioavailability of zinc from cooked philippine milled, undermilled, and brown rice, as assessed in rats by using growth, bone zinc, and zinc-65 retention (http://www.ncbi.nlm.nih.gov/pubmed/12188635)

Effects of incorporating germinated brown rice on the antioxidant properties of wheat flour chapatti (http://www.ncbi.nlm.nih.gov/pubmed/22328119)

Antioxidant activity of white rice, brown rice and germinated brown rice (in vivo and in vitro) and the effects on lipid peroxidation and liver enzymes in hyperlipidaemic rabbits (http://www.ncbi.nlm.nih.gov/pubmed/23202932)

Characterization of Potentially Chemopreventive Phenols in Extracts of Brown Rice That Inhibit the Growth of Human Breast and Colon Cancer Cells (http://cebp.aacrjournals.org/content/9/11/1163.short)

White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women (http://archinte.jamanetwork.com/article.aspx?articleid=416025)

Studies in human mineral metabolism (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1258738/)

Fecal phytate excretion varies with dietary phytate and age in women (http://www.ncbi.nlm.nih.gov/pubmed?term=Fecal%20Phytate%20Excretion%20Varies%2 0with%20Dietary%20Phytate%20and%20Age%20in%20Women )

Mrpb
08-14-2014, 10:53 PM
studies

Thanks appreciated. On spread.