Scared of White Rice?..........No more

[chingyvang]

Being Asian, I was laughing when I first got into bodybuilding and heard all these bad talk of white rice. Seeing that most of my Asian friends and family are skinny as hell, why is everyone else so scared of getting fat from white rice? I mean we eat white rice for breakfast, lunch and dinner.....Yes dinner. So what is all this talk of no simple carbs before bed? My cousin is getting fat after marriage (like everyone else) and he is blaming the Asian white rice diet. I want all your opinions

[Tarun Suri]

Really? :|

[Nicholas Sortino]

I wouldn't be scared of white rice. While white rice does have a higher glycemic index than brown rice, it is only by a small amount, 10 points i believe. White rice also does not contain quite as many vitamins or minerals as brown rice. But where white rice makes up for this is its almost complete lack of phytates. Most grains, especially unsprouted whole grains contain large amounts of phytic acid, which binds to many vitamins and minerals, and prevents/limits or slows absorption of them. White rice hace essentially been stripped of these, but still manages to maintain a lower GI than most other grains.

Essentially white rice is a safe source of starches and therefore glucose. If you do not have insulin issues, then white rice is safe to include in your diet, especially if you are eating it with some form of fish or meat.

White rice is honestly the only grain I eat and don't consider "cheating:" Sometimes I eat corn but that is only when eating mexican, since I cant bring myself to give up tortillas chips on mexican night.

So if you want to eat white rice, feel free. It is best if you eat it after working out, but as long as you dont eat stupid amounts, it is probably safe.