Rice White/Brown?

Unless you're eating tons of it, the nutritional differences aren't going to make much difference in the end. Eat whichever one you prefer.

Unless you're eating tons of it, the nutritional differences aren't going to make much difference in the end. Eat whichever one you prefer.

This.

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Depends on your goals. I spent some time looking up the good vs bad foods. Naturally, white rice/pasta is high GI, brown rice/pasta is low GI. This means brown rice will digest slower, keeping you fuller for longer. White rice will give you a nice energy spike, but process quickly, require more insulin which equals more fat.

Have to disagree that the nutritional values are not much different, there is quite a substantial difference in my opinion, especially if your seeking to achieve a goal.

If you want to lose weight/BF%, go with brown rice. I find brown rice/sweet potatoes are just as good as white rice/white potatoes in taste personally. I try to aim for the lower GI end for my carbs.

*Edit - Poster made a good point about good v bad foods. By that, i mean, based on my personal goals, i know what foods are 'good' for my goals and what foods are 'bad' for my goals, rather than labelling white rice 'bad' food.

"better" is relative. brown rice has more fiber...but if you're getting enough fiber otherwise then it really doesn't matter. I would also add that context and dosage are very important when you're talking about nutrition and thing being "good" or "bad".

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Not what i am saying. What i did say was based on goals. I love white rice and white pasta, highly prefer those than brown rice/pasta, however, if i want to achieve what i have set myself, i have to sacrifice those foods. I currently do this and see the results. If you can incorporate white rice/pasta in your diet and still achieve your goals, then fantastic.

But to state to the OP that 'pick whatever you prefer' i feel is misleading. Had i read that kind of advice when i started, i don't believe i would have achieved what i have achieve already.

I made an edit to my post to indicate the good v bad foods was not labelling foods, but i personally know which foods i want in my diet based on goals. I am not stating that if you eat white rice / pasta, you will not achieve goals.

Honestly I just dropped rice all together when I realized how much sodium I was pouring on it in the form of soy / teriyaki sauce. Evidently I only enjoy the stuff as a delivery system for thousands of milligrams of salty goodness.

I eat several different kinds of rice, depending on availability/recipe/mood. Since I eat a pretty wide variety of other foods and I make sure to get plenty of protein and fiber everyday, rice in general fits in with my goals.

http://weightology.net/weightologyweekly/?page_id=319
http://wholehealthsource.blogspot.ca/2011/08/carbohydrate-hypothesis-of-obesity.html

http://www.wikihow.com/Eat-Foods-Low-on-the-Glycemic-Index

There are a number of sources that will argue these cases, for and against. I think we can all agree the amount of information online is daunting and can cause more confusion than anything else... This infact is how i found MFP.

The benefits of MFP community is that we can share past experiences. If we are to quote every website we come across as being the facts, then the community is redundant. My post is based on my experience.

There are articles and then there's actual peer reviewed clinical studies. Lots of articles rely on anecdotes, which aren't evidence that always hold true when compared to actual scientific study.
While it's great to opine on actual experience, it's still much more important for those out in the public to get accurate and evident information backed by actual science, then weigh the options themselves to decide what they want to do.

For example, there really is no reason to have dairy in the diet. Everything in it can be obtained from other sources equally. Knowing that from a scientific basis, I CHOOSE to still have dairy cause I won't ever give up eating cheese, yogurt or ice cream.

A.C.E. Certified Personal Trainer
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Are you trying to tell me that if i consumed the same amount of white pasta/bread/rice, as i did with brown pasta/bread/rice, my weight or BF% would be the same? I would have to (and would always) disagree.

I am fully aware that a calorie deficit is required to loose weight. I'm not clueless.

This is a community.. am i right? The advice i give is from pure experience. How exactly am i in the wrong for providing advice for something i have personally experienced myself, and saw results from?

The bottom line is. I cut out refined products. I choose brown pasta/bread/rice over white pasta/bread/rice. I did not before. When i did make this cut, i began loosing BF%, felt fuller for longer and helped me maintain my calories. You cannot deny to me the results i have seen from doing this, no matter how many sources you post.

The following is from Alan Aragon.

White rice actually has an equal or better nutritional yield & also has a better nitrogen-retentive effect than brown rice. This is because the fiber & phytate content of brown rice act as antinutrients, reducing the bioavailability of the micronutrients it contains. Since no one is reading the fricking link, I'll just lay things out here:

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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/9302338

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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/2822877

In my opinion brown rice tastes better. But there is only 1g more fiber in brown rice than white rice so there really is no difference.

stay off the rice if your trying to lose weight it is very dense in calories and doesn't fill me up much personally but i dont bother with brown rice because i doesn't provide and bonus if the rest of your diet is balanced and the prepossessing isn't bad