Known for its nutrients, rice is also a more expensive food on the market. However, many athletes, especially bodybuilders, neglect rice because they are not well informed. But what are really the characteristics of rice as well as the benefits it brings to the body. Here, in this article, the information will focus on white and whole grain rice in order to give answers to this question.
White and brown rice, a specific and essential food for the body
Presented in different forms, there is indeed white and brown rice. This is what is recommended for the good of health and for those who follow a certain diet. But to know much more about this type of food, it is best to look at the rice itself.
First of all, it is considered a cereal whether it is white or whole grain. In fact, rice is whole grain when it is still covered by its natural husk enriched with minerals and fiber. It has bran which is also rich in protein and vitamins. White rice, on the other hand, does not contain germ and bran. It is simply rich in starch.
What are the differences between brown and white rice?
Characterized by its softer flavor with a slight nutty taste, brown rice contains nutrients such as fiber, potassium, vitamins B6 and iron, phosphate, thiamine and niacin. It also contains more vitamin E, chromium and calcium compared to white rice. As far as cooking is concerned, brown rice is a bit difficult compared to white rice. However, it provides many nutritional benefits to the body than brown rice.
For white rice, it is important to know that it is still enriched with nutrients. Brown rice has more fat than white rice. This is why it can be stored for a shorter period of time than white rice. The presence of fat in bran makes it difficult to go rancid. On the other hand, white rice can be stored for a long time in cupboards or in the refrigerator. When cooked, it can be kept in the refrigerator for 3 days and in the freezer for 6 months.
Rice and its glycemic index or GI
Whether it is white or brown rice, they are all classified according to their glycemic index. The latter can be low, moderate or high. If the food has a high GI, it will be quickly absorbed by the intestine and will quickly lead to a rise in blood sugar. On the other hand, if foods are low GI, they will be absorbed slowly and the rise in blood sugar will be moderate. It is therefore obvious that the GI of low-fat and fat-free industrial products is very high, because the fat removed from these products is replaced by the addition of simple sugar.
On the other hand, foods with fiber often have a lower GI and this is the case with rice. However, the GI can go from low to high depending on the type of rice. In the case of brown rice, it has a GI of 55, while white rice has a GI of 56.
Knowing the GI will allow consumers to choose the variety of rice they should eat. For a better choice, it is better to eat either brown rice or white rice. The combination of carbohydrate foods with protein and fat foods will change the mechanism of digestion.
The importance of rice for sportsmen and women
Contrary to what sportsmen think, rice is a source of energy for the body thanks to its starch enriched in carbohydrates. During hard training, the body uses them to supplement its energy needs. In the case of bodybuilding, carbohydrates are essential for the body. This is why it is important for athletes to eat enough sugars to have the energy required for training.
Other benefits of rice
Apart from the benefits for athletes, rice has other advantages. Thanks to its nutrients, it is excellent for the body. It allows for slow digestion of food and will be a better transit for the body, this is the case of brown rice. And to avoid diabetes, it is necessary to choose white rice. White rice contains less carbohydrates than brown rice.
In terms of weight loss, it is essential to know that rice will not reduce your weight. However, to keep a balanced diet, the best solution is to eat brown rice. It is excellent with vegetables. You just have to be careful, because rice is always part of the starchy foods.
How to eat rice?
To eat rice, it is essential to prepare it. In the case of brown rice, some people accompany it with vegetables and legumes so that the salt is limited. Red beans, lentils and split peas, for example, can be mixed with this type of rice. This mixture will provide more fiber as well as vegetable protein for the body. It is not necessary to add meat. To add flavor to brown rice, it is possible to add onions that have been fried in olive oil. Vegetables such as zucchini, carrots and spinach mixed with this brown rice make a complete meal.
The price of brown rice
According to the previous information, rice and especially brown rice is more expensive. It should be noted that brown rice has a husk that is often treated with pesticides. This is why it is better to eat organic rice. This makes its price more expensive.
