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Thread: White rice Vs Brown
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01-21-2009, 11:35 AM #31
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01-21-2009, 11:39 AM #32
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01-21-2009, 11:44 AM #33
- Join Date: Dec 2008
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Fair...
I guess the root of this question is whether or not the Glycemic Index matters. I subscribe to your AARR, and I think I read you saying that it is irrelevant?
I guess then it would put a bullet through the benefits of Whole Wheat bread, pasta, everything.
As for the fiber, it's a lot easier to get a bunch of fiber from nuts since they're loaded with it in smaller amounts.
I can accept that the GI isn't important when it comes to brown rice white rice, but what's hard for me to get my head around is the idea that something like hard candy would have the same effect as brown rice (give that they are taken in the same caloric/carbohydrate value) or does the GI matter for sugar only? If this was the case, then could I eat my macronutrient requirement for carbohydrates in say, Sour Patch Kids, as long as they are within my macronutrient requirements and still have the same body composition and exercise performance effect? <sounds very silly lol. or am I completely missing the point? It seems to go against the whole idea of raisins being "quick energy"? I think I'm missing something here!
Thanks!
PS I love your book and the monthly review!Last edited by machx; 01-21-2009 at 11:49 AM.
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01-21-2009, 11:52 AM #34
Thanks
Re: GI, see the August issue of AARR, p. 14, about 2/3 down the page, left column.
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.
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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
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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
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01-21-2009, 11:56 AM #35
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01-21-2009, 12:01 PM #36
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01-21-2009, 12:02 PM #37
Also, I did a review of a raisin study in the Feb issue of AARR, page 13.
Micronutrient density & GI are two different parameters, and should be discussed separately to avoid undue transposition of 2 ideas. There are high-GI foods that are nutrient-dense, and low-GI foods that are nutrient sparse, and vice versa. For the most part, quality of the carb source can affect long-term health, whereas bodycomp effects will be minimal to nonexistent if macro amounts are matched, regardless of GI.
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01-21-2009, 12:12 PM #38
PS - I mentioned this in a thread earlier today, pretty much sums things up:
Glycemic index is a useless thing to worry about unless you meet the following conditions:
-- You're a sedentary diabetic who eats large amounts of carb-dominant foods in isolation from protein & fat-dominant food, in a completely fasted state.
-- You meet the above criteria and you happen to consume a hypercaloric, low-protein, high-carb diet.
http://forum.bodybuilding.com/showth...#post277038901
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01-21-2009, 12:17 PM #39
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ok, i hear everything you're saying Alan.
BUT, I have this one friend who is WAY bigger than you. When I went to the gym today and told him the stuff you're saying he just laughed at me. He said, 'bro - if you're serious you gotta eat seriously.'
Guess, I need to go back to brown rice (but not before bed) and waxy maze PWO.
Thanks for trying tho.
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01-21-2009, 12:22 PM #40
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01-21-2009, 12:25 PM #41
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01-21-2009, 12:30 PM #42
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01-21-2009, 12:30 PM #43
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01-21-2009, 12:31 PM #44
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01-21-2009, 12:31 PM #45
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01-21-2009, 12:33 PM #46
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01-21-2009, 12:35 PM #47
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01-21-2009, 12:35 PM #48
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01-21-2009, 12:35 PM #49
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01-21-2009, 12:39 PM #50
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01-21-2009, 12:40 PM #51
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01-21-2009, 12:42 PM #52
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01-21-2009, 12:43 PM #53
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01-21-2009, 12:46 PM #54
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01-21-2009, 12:47 PM #55
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03-05-2009, 11:52 AM #56
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03-05-2009, 12:36 PM #57
White rice is a more processed product, whereas brown rice is left in its more natural state. White rice has been milled down to remove the germ and the inner husk (bran) which contains many of the essential nutrients (vitamins, fiber, etc). It is then polished using glucose or talc. So with white rice, what you end up with is more of a refined starch, lacking significantly in nutritional value by comparison to brown rice.
Brown rice does not have the the germ and inner husk removed during processing, so it retains the complete nutrient profile. Brown rice is a more complex carb than refined white rice, so it will be slower to convert to glucose in the bloodstream.
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03-05-2009, 12:43 PM #58
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That cow scares me o.o
"It doesn’t matter what you’ve heard
Impossible is not a word
It’s just a reason for someone not to try"
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03-05-2009, 12:59 PM #59
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03-05-2009, 01:02 PM #60
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