brown rice and oats are the most satiating carbs

spark409

anyone else find brown rice amazing?
i used to avoid it because it so calorie dense

but i eat my fistful of brown rice and im NEVER hungry now.
used to have awful binges but now im always feeling full.
now i want to be hungry when its meal time but lots of veg, good protein and brown rice keeps me so full im hardly hungry at all.

same goes for oatmeal at bf. (noticed a big change from changing from bread to oatmeal)

anyone else experience this and know why?\

just curious to understand the science behind it. Because wholewheat bread, sweet potatoes has similar fibre content etc (ive tried wholemeal bread whole grain rye bread.. but my body just rips through starchy veg, bread/flour and I end up hungrier and craving more carbs.

jenilla1

I would have thought it was the fiber, but if you are comparing it to foods with the same fiber content but they don't keep you full as long, I don't know what to say. I know when I eat whole-grain, high fiber pasta I stay full forever. I don't even eat white rice anymore because it's boring compared to the meaty texture and nutty flavor of brown rice. I used to not like brown rice until I learned the secret to cooking it. It's so simple now.

(Secret: Put a lot of water in a pot just like you are cooking pasta, bring it to a boil, add the brown rice and boil it just like pasta - I stir it occasionally too - until it's done, then drain it like pasta and eat. Perfect every time. If I try to cook it like white rice, it always turns out gross.)

positivepineapple

anyone else find brown rice amazing?
i used to avoid it because it so calorie dense

but i eat my fistful of brown rice and im NEVER hungry now.
used to have awful binges but now im always feeling full.
now i want to be hungry when its meal time but lots of veg, good protein and brown rice keeps me so full im hardly hungry at all.

same goes for oatmeal at bf. (noticed a big change from changing from bread to oatmeal)

anyone else experience this and know why?\

just curious to understand the science behind it. Because wholewheat bread, sweet potatoes has similar fibre content etc (ive tried wholemeal bread whole grain rye bread.. but my body just rips through starchy veg, bread/flour and I end up hungrier and craving more carbs.

beans and oats are the only carbs that keep me full longer than 2 hours... I think they just digest more slowly and are super filling.

brown rice isn't quite as satisfying for me but its a pretty good one too.

doesn't bread digest more quickly because its not a whole grain? Like its somewhat processed even if its whole wheat? Not sure, I don't eat it but that might be why it leaves you hungry.

positivepineapple

I would have thought it was the fiber, but if you are comparing it to foods with the same fiber content but they don't keep you full as long, I don't know what to say. I know when I eat whole-grain, high fiber pasta I stay full forever. I don't even eat white rice anymore because it's boring compared to the meaty texture and nutty flavor of brown rice. I used to not like brown rice until I learned the secret to cooking it. It's so simple now.

(Secret: Put a lot of water in a pot just like you are cooking pasta, bring it to a boil, add the brown rice and boil it just like pasta - I stir it occasionally too - until it's done, then drain it like pasta and eat. Perfect every time. If I try to cook it like white rice, it always turns out gross.)

literally just tried cooking it this way for the first time tonight! It turned out perfect!

spark409

very true.. bread is more processed.

im also thinking that wheat is kinda addictive?

anyway im a convert. go for grains > starch, flour



also i find couscous and quinoa to be not that satisfying at all.
AT ALL

Michaelsdin

how long do you leave the rice on??

positivepineapple

very true.. bread is more processed.

im also thinking that wheat is kinda addictive?

anyway im a convert. go for grains > starch, flour



also i find couscous and quinoa to be not that satisfying at all.
AT ALL

I think it is, I'm gluten intolerant so I don't eat it anymore but when I do on occasion slip up and eat some.... Its like I can't get enough!

positivepineapple

how long do you leave the rice on??

I boiled the water then put the rice in, boiled it for about 20 to 25 minutes until it was tender, strained it for 10 seconds, put it back in the pot off the heat with the lid on for another ten minutes to steam and voila! Perfect brown rice :-)

bushidowoman

Have you tried quinoa? It's a bit more expensive than brown rice, but it is a complete protein.
I am also a fan of brown rice and oats.

chooriyah

Mmmmm I love brown rice. Two of my favourite meals: Chickpea biriyani (made with brown basmati), and kimchee fried rice with an egg on top. Nom.

katcunock

i had brown rice with lunch yesterday, in a scrambled egg stir fry with mexican chicken.

I died and went to heaven.

katcunock

Have you tried quinoa? It's a bit more expensive than brown rice, but it is a complete protein.
I am also a fan of brown rice and oats.

quinoa has about 4g of protein per 100g and 18g of carbs

does that make it a pure protein?

Marmitegeoff

I think that it is due to how digestible a food is, if a food is easy to digest there is a spike in the blood glucose, and when this has no more glucose to digest, the insulin triggers a hunger response to get more to work on. This is the Glycemic Index of foods and seems to work for me keeping to the lower values.

jenilla1

how long do you leave the rice on??

I boiled the water then put the rice in, boiled it for about 20 to 25 minutes until it was tender, strained it for 10 seconds, put it back in the pot off the heat with the lid on for another ten minutes to steam and voila! Perfect brown rice :-)

I agree. That sounds about right. You can also keep testing it as it cooks, and then when it seems like it's not quite done - but close, drain it and steam it (Don't forget to turn off the heat off while it steams as mentioned above.) :drinker: If you have an impatient spouse (like I do) who likes to keep it simple and doesn't want to wait for the steaming part, just cook it until it's done to your taste, strain it, then eat.

bushidowoman

Have you tried quinoa? It's a bit more expensive than brown rice, but it is a complete protein.
I am also a fan of brown rice and oats.

quinoa has about 4g of protein per 100g and 18g of carbs

does that make it a pure protein?

What makes it a complete protein is that it contains all nine of the essential amino acids. Other plant-based protein sources are lacking some of these amino acids, which is why it is recommended to combine beans and grains. Quinoa has 8 gm protein for one cup cooked, compared to 5gm in brown rice. Although quinoa is a complex carbohydrate, very few of those carbs are grams of sugar, and it's high in fiber. It also contains a whole host of vitamins and minerals. One of the most nutritious when it comes to grains (technically, it's a seed.)

marikevr

I think that it is due to how digestible a food is, if a food is easy to digest there is a spike in the blood glucose, and when this has no more glucose to digest, the insulin triggers a hunger response to get more to work on. This is the Glycemic Index of foods and seems to work for me keeping to the lower values.

I also eat lower GI foods to stave off hunger for longer. Lower GI foods keep the blood sugar stable for longer.

katcunock

Have you tried quinoa? It's a bit more expensive than brown rice, but it is a complete protein.
I am also a fan of brown rice and oats.

quinoa has about 4g of protein per 100g and 18g of carbs

does that make it a pure protein?

What makes it a complete protein is that it contains all nine of the essential amino acids. Other plant-based protein sources are lacking some of these amino acids, which is why it is recommended to combine beans and grains. Quinoa has 8 gm protein for one cup cooked, compared to 5gm in brown rice. Although quinoa is a complex carbohydrate, very few of those carbs are grams of sugar, and it's high in fiber. It also contains a whole host of vitamins and minerals. One of the most nutritious when it comes to grains (technically, it's a seed.)

ah thank you for edificating me

i always struggle to cook quinoa, not keen on eating those weird shell/case things that come off it when boiling.....

spark409

quinoa and couscous - u dont feel like your eating something substantial and meaty.

*shrugs*

i dont know. i know its a superfood and all that but for me quinoa is not that filling. maybe its cos i dont eat a large portion of it in the first place, so maybe will try a 500 quinoa meal or something.

but in comparison
a SMALL amount of brown rice will really fill you up.