Eliminating Everything White

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I have seen this as a "good" tip a lot on here. Usually meaning getting rid of everything white such as: white bread, white rice, white pasta and things like that. Some even suggesting getting rid of white milk - cows milk.

Do you do this? Do you agree with this?

I personally do not.
I have seen a study saying that white rice is actually better then brown rice.
And I care a lot about taste. I am not going to eat cardboard tasting food xD
I can get all my micros from other foods and a good multi

thoughts?
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Replies

  • Sidesteal
    Sidesteal Posts: 5,510 Member
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    I think it's ridiculous.
  • SergeantSunshine_reused
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    Same. I tried this Ezekiel Bread that everyone was talking about on here. YUCK!!! Sticking with my delicious italian bread.
  • zesss
    zesss Posts: 36
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    I think it's racist.

    But no, seriously, brown rice and wholegrain bread are much better for you and there's no compromise on taste!
  • Acg67
    Acg67 Posts: 12,142 Member
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    this tip usually comes from low carb and paleo zealots.

    and just to get the GI argument out of the way


    An 18-mo randomized trial of a low-glycemic-index diet and weight change in Brazilian women

    http://www.ajcn.org/content/86/3/707.abstract

    Conclusions: Long-term weight changes were not significantly different between the HGI and LGI diet groups; therefore, this study does not support a benefit of an LGI diet for weight control. Favorable changes in lipids confirmed previous results.

    Reduced glycemic index and glycemic load diets do not increase the effects of energy restriction on weight loss and insulin sensitivity in obese men and women.

    http://www.ncbi.nlm.nih.gov/pubmed/16177201

    In summary, lowering the glycemic load and glycemic index of weight reduction diets does not provide any added benefit to energy restriction in promoting weight loss in obese subjects.

    Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized controlled trial

    http://www.ajcn.org/content/85/4/1023.abstract?ijkey=57903af923cb2fcdc065ffd37b00a32e22f4c5cf&keytype2=tf_ipsecsha

    Conclusions:These findings provide more detailed evidence to suggest that diets differing substantially in glycemic load induce comparable long-term weight loss.

    No effect of a diet with a reduced glycaemic index on satiety, energy intake and body weight in overweight and obese women.

    http://www.ncbi.nlm.nih.gov/pubmed/17923862

    CONCLUSION:

    This study provides no evidence to support an effect of a reduced GI diet on satiety, energy intake or body weight in overweight/obese women. Claims that the GI of the diet per se may have specific effects on body weight may therefore be misleading.


    and brown rice vs white rice


    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

    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
  • Sidesteal
    Sidesteal Posts: 5,510 Member
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    But no, seriously, brown rice and wholegrain bread are much better for you and there's no compromise on taste!

    But I think herein lies part of the problem: Why is brown rice better for you? How are you defining "better"? Does it have more of a certain nutrient?
  • gp79
    gp79 Posts: 1,799 Member
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    White rice is much tastier than brown. Jasime rice, is delicious.
  • SergeantSunshine_reused
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    But no, seriously, brown rice and wholegrain bread are much better for you and there's no compromise on taste!

    But I think herein lies part of the problem: Why is brown rice better for you? How are you defining "better"? Does it have more of a certain nutrient?

    This is what I want to know too^^

    ANd the brown rice vs white rice is certainly debatable
  • dcmat
    dcmat Posts: 1,723 Member
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    Some brown foods may be 'better' for you, but some is bleached white and then coloured to get a consistant shade.
  • krypt5
    krypt5 Posts: 243 Member
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    I think it's racist.

    But no, seriously, brown rice and wholegrain bread are much better for you and there's no compromise on taste!

    It does not make a difference unless that is the only food you eat.
  • gp79
    gp79 Posts: 1,799 Member
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    Yet it's supposed to be better for you?

    "In much of Asia, brown rice is associated with poverty and wartime shortages, and in the past was rarely eaten except by the sick, the elderly and as a cure for constipation."
  • muitobem
    muitobem Posts: 435 Member
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    The next time you reach for the white rice to make your seemingly healthy rice and beans or Asian stir-fry, you may want to reconsider the color of your rice. The American Journal of Clinical Nutrition conducted a study that confirms brown rice as the hands-down healthier choice for your dinner grain.

    The Health Differences

    Brown rice is essentially what almost all forms of white rice looks like before it has been put through a refining process. To process rice into the sparkling white pieces we buy in stores, first the out-side hull and bran is removed. This makes rice lighter and faster to cook.

    Sadly, rice that has been stripped of its natural wholeness has been stripped of its fiber, proteins, thiamine, calcium, magnesium and potassium. And we all know how important fiber is for digestive health, as well as maintaining a healthy weight.

    What is more, have you ever noticed that bags of white rice usually have a label that says “enriched?” This is because white rice is usually full of unnatural fortifications and additives. These fortifications are used because the stripping process removes most of the iron, vitamins, zinc and magnesium from the rice. In fact, white rice is so devoid of nutrients that it does not offer the minimum nutritional requirements of the FDA. For this reason, white rice must be chemically altered with vitamins and iron just so that it can be sold in our supermarkets.



    This is one of the main reasons why brown rice is much higher in each of these aforementioned minerals and vitamins. In fact, nutritionally, there is no comparison between these two forms of rice.

    Here’s eight excellent health benefits of brown rice that prove its superiority:

    1. Brown Rice is Rich in Selenium

    Extremely high in selenium, an important trace mineral known to drastically reduce our chances of developing certain forms of cancer, as well as heart disease, inflammatory conditions and rheumatoid arthritis.

    2. Brown Rice is Very High in Manganese

    One cup of brown rice gives us over 80% of our daily manganese requirements. This mineral helps the human body create the important fatty acids that make healthy forms of cholesterol. It is also beneficial to the health of our nervous and reproductive systems.

    3. Brown Rice Holds Naturally Occurring Oils

    These heart-healthy oils are naturally found in brown rice and can help the body reduce LDL forms of cholesterol.

    4. Brown Rice Promotes Weight Loss

    Because of its fiber-richness and ability to keep healthy bowel function, brown rice “keeps things moving” in a way that promotes weight-loss and metabolic function. After one bowl of brown rice, you’ll feel fuller but overall ate a smaller amount of food.

    5. Brown Rice is a Whole Grain

    Unlike white rice, brown rice has not lost its wholeness. Studies show that six servings of whole grains weekly can lower the creation of arterial plaque build-up and reduce chances of developing heart disease and high cholesterol.

    6. Brown Rice is an Antioxidant

    Most people associate antioxidants with blueberries and green tea, but many are unaware that brown rice is also a source of antioxidants.

    7. Brown Rice Very High in Fiber

    Studies have correlated the high use of whole grains like brown rice with lowered levels of colon cancer. This may be related to its high fiber content. Studies show that fiber actually attaches to cancer-causing substances and toxins, helping to eliminate them from the body, and keeping them from attaching to the cells in our colon. Brown rice also contains the necessary components to stabilize digestion, prevent/relieve constipation and promote proper elimination/bowel function.

    8. Brown Rice is a Slow-Release Sugar

    Unlike stripped rice, brown rice can help keep blood sugar stabilized, as it releases sugars slowly and in a sustained fashion. This makes it a better option for diabetics, as compared to white rice. While studies in Asia have shown a link between the consumption of white rice and risk of type-2 diabetes, new research shows that individuals who eat at least two servings of brown rice weekly can reduce their chances of developing diabetes 2 by up to 11 percent.

    I personally recommend using organic wild brown rice as the best option. But, even if you don’t buy organic, just making the switch from white rice to brown rice is a great first step to a healthy diet.
  • gp79
    gp79 Posts: 1,799 Member
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    From Wikipedia..

    Brown rice and white rice have similar number of calories and carbohydrates. The main differences between the two forms of rice lie in processing and nutritional content.

    When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.

    Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as vitamin B1, vitamin B3, and iron are sometimes added back into the white rice making it "enriched", as food suppliers in the US are required to do by the Food and Drug Administration.[2]

    One mineral not added back into white rice is magnesium; one cup (195 g) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.

    When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol.[3]

    Among other key sources of nutrition lost are small amounts of fatty acids and fiber.[citation needed]
  • ChitownFoodie
    ChitownFoodie Posts: 1,562 Member
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    I don't bother...I hate the taste and texture of brown rice and whole grains.
  • hush7hush
    hush7hush Posts: 2,273 Member
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    For me I made a rule to eliminate anything golden brown and/or bleached white.

    Which cuts out most bread, pasta, anything fried, etc.

    It was more like a rule to keep myself in check, and it helped to avoid empty-carb-filled foods. :)
  • LabRat529
    LabRat529 Posts: 1,323 Member
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    In my personal opinion, the biggest advantage of whole grains (including brown rice) is that they've got more fiber... which for someone dieting... that's a plus because it helps with fullness.

    I think there are some other nutritional benefits... but you're not automatically gonna get skinny or healthy 'cause you switch to whole grains. If you like white, eat white :P
  • Hourglass25
    Hourglass25 Posts: 340 Member
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    I am one of those who likes to enjoy white rice, and cows milk as long as my micros allow you me to.
  • DRC0086
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    That study was on the effects of HGI and LGI diets on weight loss, not nutrition. Weight loss is mostly calories in vs. calories out. You can lose weight on a diet consisting solely of Pepsi and Twinkies, that doesn't mean it's healthy.

    The idea of eliminating everything "white" is pretty absurd, though.

    Refined foods generally are less nutritious than whole or unprocessed foods. That doesn't make them bad, per se, just less nutritious.

    From a health and nutrition standpoint non-refined foods are clearly superior as they provide a greater amount of nutrients per calorie.

    Brown rice is superior to refined white rice because the hull of the rice grain is still intact, meaning a higher fiber and nutrient value is retained, as opposed to white rice where the hull is removed in the refining process.

    White foods aren't unhealthy, they're just not ideal and shouldn't be relied upon for nutritional purposes. Moderation, ya know?
  • PetitePerfection
    PetitePerfection Posts: 199 Member
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    as long as you're getting your macros in from other sources I don't think it matters *that* much. The only significant difference is that white is bleached and supposedly the nutrients are removed. Personally, I always choose wheat/brown when there's a choice but that's just because I was raised on wheat bread/brown rice. I don't think I've ever had white rice before, actually!!
  • Sidesteal
    Sidesteal Posts: 5,510 Member
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    I recall a post though, and I think it was a peer reviewed article, that showed that nutrient absorption was actually worse in brown rice. Doubt I could go find it but maybe Acg67-linkbot has it?

    =)
  • muitobem
    muitobem Posts: 435 Member
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    I myself gave up all things white including white processed sugar and ate whole grains and used honey in place of the sugar or used Truvia.
    My stomach got flatter(which a personal trainer who I got this from told me that in women particularly, sugars cause a womans bloated stomach and weight gain in that area, especially processed white foods/sugars) and this personal trainer was right..once I did cut out those things, my stomach began to stop bloating and it became flatter.....
    What you eat does affect your body....Whole grains are slower sugar processing for your body...