Wednesday, June 21, 2017

 

 

 

 

White Lies: Is Brown Rice Really the Healthiest?

 

 

 

 

Somewhere along the line, a terrible rumor began: White rice is bad, and brown rice is good. We’re not sure who started it, but Ryan Andrews, R.D., director of education for Precision Nutrition, is here to explain the confusion.

The claim: White foods are bad for you.
The truth: “Many nutrition experts demonize white rice, potatoes, pasta, white bread, etc. because it’s an easy rule to remember and grasp, but these foods are really only a problem if you overeat them, which usually happens when you slather them in salty, fatty, sugary sauces—also making them a vehicle for salt, sugar, and fat.”

The claim: Brown rice is higher in fiber (one cup of cooked brown rice packs about three grams of fiber, while white contains only .5 grams), so it will keep you feeling full longer.
The truth: “If rice were the only thing being consumed at a meal, brown rice would likely take a bit longer to digest, and hence, someone would probably be more satiated after eating it. Satiety is governed by the components of an entire meal, though, so if someone was having curry lentils, veggies, and a side of white rice instead of brown, it probably wouldn’t make much of a difference.”

The claim: Brown rice is less processed than white and is therefore healthier.
The truth: “Usually the more unprocessed a food, the better, because it contains more nutrients, but in this case the unprocessed component of the brown-rice grain contains both nutrients (good things for us to consume) and some antinutrients (maybe not a good thing for us to consume), which are what the plant uses as a defense system against pests.”

The claim: White rice is packed with empty calories.
The truth: “Rice has been a part of many healthy cultures for years, and since it’s what I call ‘calorie dilute’ (a low number of calories per unit of food), it’s tough to overconsume. To put it in perspective:

100 grams of cooked rice = 130 calories

100 grams of cooked ground beef = 260 calories

100 grams of Skittles = 410 calories”

__The bottom line:__You can’t really go wrong either way. Andrews suggests alternating grains each time you dine.

 

WOD

1000 Meter Run

21 Deadlift 155/105#

21 Push Ups

800 Meter Run

15 Deadlift

15 Push Ups

400 Meter Run

9 Deadlift

9 Push Ups

 

Core Down

2 Rounds:

15 Sit Ups

30 Flutter Kicks

1 Minute Plank

RX

McKown 1316
Amanda 1450
Cates 1738
Garrett 1638
Chandler 1237
Woo 1756
Michelle 2119
Jeff W 1528
Aubree 1555
Sully 1620
GLord 2035
Ryan H 1656
Belinda 1447
Jen D 1820
Connor 1302
Jenny 1720
Beth 1629
Toph 1532
Bob 1435
PDiddy 1413
Kyle G. 1511
Sarah 1445
Aimee F. 1709
KK 1609
Sam 1615
Special K. 1434
Colt 1315
Joseph 1734
Amy B. 1910
Min 1732
Adam 1717

MOD

Megan 1654
Max 1529
Jim 1640
Brittany 2052
Erin 1836
Kevin 1953
Nicole 2159
Faith 2615
Shaq 1723
Liana 2503
Angie 1833
6’9 1920
Hannah 1510 *Welcome
Julie 1800 *Welcome
Sabrina 2218
Kathy 1904
Karen 2040
Munique 1600
JLord 2149
Liz 1856
Bre 2016
Christa 1601
Jen C 1837
Val 1652
Amber 1916
Mississippi 1855
Cory 1224
Scotty 1950
Tweedy 1938
Natalie 1830
Ellie 2030
Darren 1522
B-Rad 1814
Ellie H. 1502
Erika 1747
Shannon 2006
Kelly 1929
Meghan D. 1711
Carrie 1947

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