will instant brown rice totally sabotage my diet?

[javaguru]

Are you serious? you think rice is "heavily refined"? How so? Instant brown rice is no different than regular brown rice. And brown rice in general is a medium GI carb with a GI of about 55.

Comparing 100g of cooked Oat Bran with 100g of cooked brown rice;


Oat Bran
Proximates
Water g 89.07 0 0
Energy kcal 43 0 0
Energy kj 180 0 0
Protein g 2.03 0 0
Total lipid (fat) g 0.95 0 0
Ash g 0.46 0 0
Carbohydrate, by difference g 7.49 0 0
Fiber, total dietary g 1.7 0 0
Minerals
Calcium, Ca mg 11 0 0
Iron, Fe mg 0.97 0 0
Magnesium, Mg mg 30 0 0
Phosphorus, P mg 83 0 0
Potassium, K mg 69 0 0
Sodium, Na mg 3 0 0
Zinc, Zn mg 0.53 0 0
Copper, Cu mg 0.041 0 0
Manganese, Mn mg 0.679 0 0
Vitamins
Vitamin C, total ascorbic acid mg 0.0 0 0
Thiamin mg 0.115 0 0
Riboflavin mg 0.036 0 0
Niacin mg 0.096 0 0
Pantothenic acid mg 0.101 0 0
Vitamin B-6 mg 0.013 0 0
Folate, total mcg 5 0 0
Folic acid mcg 0 0 0
Folate, food mcg 5 0 0
Folate, DFE mcg_DFE 5 0 0
Vitamin B-12 mcg 0.00 0 0
Vitamin A, IU IU 12 0 0
Vitamin A, RAE mcg_RAE 1 0 0
Retinol mcg 0 0 0
Lipids
Fatty acids, total saturated g 0.170 0 0
4:0 g 0.000 0 0
6:0 g 0.000 0 0
8:0 g 0.000 0 0
10:0 g 0.000 0 0
12:0 g 0.003 0 0
14:0 g 0.001 0 0
16:0 g 0.140 0 0
18:0 g 0.009 0 0
Fatty acids, total monounsaturated g 0.310 0 0
16:1 undifferentiated g 0.002 0 0
18:1 undifferentiated g 0.300 0 0
20:1 g 0.000 0 0
22:1 undifferentiated g 0.000 0 0
Fatty acids, total polyunsaturated g 0.360 0 0
18:2 undifferentiated g 0.334 0 0
18:3 undifferentiated g 0.015 0 0
18:4 g 0.000 0 0
20:4 undifferentiated g 0.000 0 0
20:5 n-3 g 0.000 0 0
22:5 n-3 g 0.000 0 0
22:6 n-3 g 0.000 0 0
Cholesterol mg 0 0 0
Other
Alcohol, ethyl g 0.0 0 0
************************************************
Brown Rice
Nutrient Units Value per
100 grams Number
of Data
Points Std.
Error
Proximates
Water g 73.09 4 0.985
Energy kcal 111 0 0
Energy kj 464 0 0
Protein g 2.58 4 0.119
Total lipid (fat) g 0.90 4 0.091
Ash g 0.46 4 0.059
Carbohydrate, by difference g 22.96 0 0
Fiber, total dietary g 1.8 0 0
Sugars, total g 0.35 0 0
Sucrose g 0.35 3 0.1
Glucose (dextrose) g 0.00 1 0
Fructose g 0.00 1 0
Lactose g 0.00 1 0
Maltose g 0.00 1 0
Galactose g 0.00 0 0
Minerals
Calcium, Ca mg 10 1 0
Iron, Fe mg 0.42 1 0
Magnesium, Mg mg 43 1 0
Phosphorus, P mg 83 1 0
Potassium, K mg 43 1 0
Sodium, Na mg 5 1 0
Zinc, Zn mg 0.63 1 0
Copper, Cu mg 0.100 1 0
Manganese, Mn mg 0.905 1 0
Selenium, Se mcg 9.8 5 1.525
Vitamins
Vitamin C, total ascorbic acid mg 0.0 0 0
Thiamin mg 0.096 1 0
Riboflavin mg 0.025 1 0
Niacin mg 1.528 1 0
Pantothenic acid mg 0.285 1 0
Vitamin B-6 mg 0.145 1 0
Folate, total mcg 4 1 0
Folic acid mcg 0 0 0
Folate, food mcg 4 1 0
Folate, DFE mcg_DFE 4 0 0
Vitamin B-12 mcg 0.00 0 0
Vitamin B-12, added mcg 0.00 0 0
Vitamin A, IU IU 0 0 0
Vitamin A, RAE mcg_RAE 0 0 0
Retinol mcg 0 0 0
Vitamin E (alpha-tocopherol) mg 0.03 1 0
Vitamin E, added mg 0.00 0 0
Tocopherol, beta mg 0.00 1 0
Tocopherol, gamma mg 0.00 1 0
Tocopherol, delta mg 0.00 1 0
Vitamin K (phylloquinone) mcg 0.6 0 0
Lipids
Fatty acids, total saturated g 0.180 0 0
4:0 g 0.000 0 0
6:0 g 0.000 0 0
8:0 g 0.000 0 0
10:0 g 0.000 0 0
12:0 g 0.001 0 0
14:0 g 0.003 0 0
16:0 g 0.154 0 0
18:0 g 0.016 0 0
Fatty acids, total monounsaturated g 0.327 0 0
16:1 undifferentiated g 0.003 0 0
18:1 undifferentiated g 0.323 0 0
20:1 g 0.000 0 0
22:1 undifferentiated g 0.000 0 0
Fatty acids, total polyunsaturated g 0.323 0 0
18:2 undifferentiated g 0.309 0 0
18:3 undifferentiated g 0.014 0 0
18:4 g 0.000 0 0
20:4 undifferentiated g 0.000 0 0
20:5 n-3 g 0.000 0 0
22:5 n-3 g 0.000 0 0
22:6 n-3 g 0.000 0 0
Cholesterol mg 0 0 0
Amino acids
Tryptophan g 0.033 0 0
Threonine g 0.095 0 0
Isoleucine g 0.109 0 0
Leucine g 0.214 0 0
Lysine g 0.099 0 0
Methionine g 0.058 0 0
Cystine g 0.031 0 0
Phenylalanine g 0.133 0 0
Tyrosine g 0.097 0 0
Valine g 0.151 0 0
Arginine g 0.196 0 0
Histidine g 0.066 0 0
Alanine g 0.151 0 0
Aspartic acid g 0.242 0 0
Glutamic acid g 0.526 0 0
Glycine g 0.127 0 0
Proline g 0.121 0 0
Serine g 0.134 0 0
Other
Alcohol, ethyl g 0.0 0 0
Caffeine mg 0 0 0
Theobromine mg 0 0 0
Carotene, beta mcg 0 0 0
Carotene, alpha mcg 0 0 0
Cryptoxanthin, beta mcg 0 0 0
Lycopene mcg 0 0 0
Lutein + zeaxanthin mcg 0 0 0

 

[javaguru]

Are you serious? you think rice is "heavily refined"? How so? Instant brown rice is no different than regular brown rice. And brown rice in general is a medium GI carb with a GI of about 55.

Also, IMO...GI is less important than the insulin index which measures the actual insulin release Vs. speed of absorption.

 

[ChefWide]

Barley.

enjoy.

 

[mm107]

Barley.

enjoy.

ahh words of wisdom...

shit i love my instant brown rice

 

[JoBu]

I wasn't comparing brown rice to anything else. My point was that brown rice is far from "refined". I never suggested there weren't other options that might be better but brown rice certainly isn't "crap". Oat bran just doesn't compliment my grilled salmon very well.

Also, IMO...GI is less important than the insulin index which measures the actual insulin release Vs. speed of absorption.

 

[ChefWide]

I wasn't comparing brown rice to anything else. My point was that brown rice is far from "refined". I never suggested there weren't other options that might be better but brown rice certainly isn't "crap". Oat bran just doesn't compliment my grilled salmon very well.

Now, oat 'bran' is like sucking on confetti.. of course it doesnt!

Steel cut oatmeal, mixed with equal parts brown rice and toasted barley... cook the barley and rice seperately, the oats made like rice pilaf: chicken stock fortified with red chillis, copius sweated shallots, roasted garlic, FRESH bay leaf, Savory (natures salt substitute), and a horse load of chopped fresh flat leaf parsely folded together with the oats-barley-rice when the oats are done to add peppery and fresssshhhhy freshness to it... into a plastic wrap lined caserole dish let it cool

Unmold it when cooled on to a cutting board, portion out into squares, then freeze in zip locks... you now have a monster fresh, microwavable, near joyously perfect complex carb with monster flavor that will keep a month in the freezer.

easy peasy, you wanna get REALLY uptown? put three bowls out while making the oats, split the rice and barley into them evenly, the italian parsley into one, chopped walnuts and chopped arugala into one and roasted unsalted pumpkin seeds and a big ol handful of cilantro into the last: pour off the oats into each bowl, mix, into caseroles as above, portion and freeze..

NOW YOU HAVE THREE totally different taste/texture festivals of the same awesome values.. the walnuts and pumpkin seeds are FANTASTIC sources of EFAs so dont even think about bitchin about the fat content: just eat, and enjoy some big flavors and some variety to you carbs...


got questions? ask me. we can fix it.

 

[nycgirl]

Are you serious? you think rice is "heavily refined"? How so? Instant brown rice is no different than regular brown rice. And brown rice in general is a medium GI carb with a GI of about 55.

There's a HUGE difference between instant and regular brown rice. Instant Brown Rice has to be heavily refined in order for it to be instant. You can feel the difference between instant brown rice and regular brown rice.

I have to take a Glucorell just to eat brown rice, that GI is too high for me and affects my blood sugar levels. Depending on the person, there are better carb sources.

 

[ChefWide]

There's a HUGE difference between instant and regular brown rice. Instant Brown Rice has to be heavily refined in order for it to be instant. You can feel the difference between instant brown rice and regular brown rice.

I have to take a Glucorell just to eat brown rice, that GI is too high for me and affects my blood sugar levels. Depending on the person, there are better carb sources.

NYC,

you probably have listed them before, for the sake saving an old cook the hassle.. what carb sources to you use? i am also trying to put together a listing of what sources people use online, IF they do, to track the Gly.Ind. of the foods they eat... do you use a site/reference online for this? if so, what?

 

[nycgirl]

NYC,

you probably have listed them before, for the sake saving an old cook the hassle.. what carb sources to you use? i am also trying to put together a listing of what sources people use online, IF they do, to track the Gly.Ind. of the foods they eat... do you use a site/reference online for this? if so, what?

I just use how I feel.

Oats & legumes are my only source.

I use oats in my casseroles, as a flavorful side dish, etc. Its so plain that it soaks up so much flavor and can be used for many things.

 

[ChefWide]

I just use how I feel.

Oats & legumes are my only source.

I use oats in my casseroles, as a flavorful side dish, etc. Its so plain that it soaks up so much flavor and can be used for many things.

I am a huge fan of the flavor, texture and damn near perfect nutr. values of steel cut oats... pearl barley is another one that is very high up there for me on the day to day combo....

when you say legumes... are you including lentils in that category?