1

votes

is White Rice nutrionally empty?

Answered on August 19, 2014
Created January 09, 2013 at 3:23 AM

Hi there,

I noticed something new about my body and food today

When I eat white rice as my days worth of safe starch I can't seem to satisfy my appetite. However, when I eat sweet potato, I am satiated with a much smaller amount of calories.

Could this be because white rice lacks in nutrients and sweet potato is nutrient-dense?

Any advice for making white rice more satisfying? Maybe eat nutritionally dense vegetables with it?

Thanks,

JM

61844af1187e745e09bb394cbd28cf23

(11058)

on January 09, 2013
at 04:56 PM

I can appreciate the cost factor.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 09, 2013
at 02:04 PM

Looks awesome..

C2450eb7fa11b37473599caf93b461ef

(3225)

on January 09, 2013
at 11:31 AM

That sounds pretty delicious. My Whole 30 self is intrigued... (Stay the course, self, stay the course.)

96440612cf0fcf366bf5ad8f776fca84

(19463)

on January 09, 2013
at 11:26 AM

Sorry, you need to re-read your paleo books. If the one you've read says to eat brown rice over white rice, throw it out.

81348acb7b886e2b32ca915d250268f3

(1022)

on January 09, 2013
at 05:39 AM

Brown rice is worse from a gut-health perspective dude, the husk and bran contain antinutrients and other crap you don't/can't deal with.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on January 09, 2013
at 05:08 AM

calorielab.com/news/2008/04/25/the-satiety-index-comparing-apples-and-oranges/ Here's one but it's not very extensive. They average white bread at 100. So if something is twice as satisfying as white bread it would score 200. Potatoes are the highest satiety food at 320. Which would make sense to anyone who has tried to overeat on baked potatoes.

977d98d9ee4a3edba0141c0b3aa018a7

(243)

on January 09, 2013
at 04:35 AM

Share, Jackson?

B43aa29fd311a09fd9b316cfc1e05f99

(8)

on January 09, 2013
at 04:04 AM

I sometimes bother with rice because it is a lot less expensive (20 Lbs of rice for 8$ vs. 1 lb of potatoe for $1.50. at least where I live thats the usual price) But when you consider the price of the vegeatbles needed to be added to the rice, it may not be that much more cost effective. Thanks for sparking this thought JM

B43aa29fd311a09fd9b316cfc1e05f99

(8)

on January 09, 2013
at 04:01 AM

Scratch that, google did the trick. Thanks, J

B43aa29fd311a09fd9b316cfc1e05f99

(8)

on January 09, 2013
at 04:00 AM

Hi James- where could I find the satiety index?

61844af1187e745e09bb394cbd28cf23

(11058)

on January 09, 2013
at 03:53 AM

Wow...brown rice, really? That is NOT considered a safe starch.

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on January 09, 2013
at 03:52 AM

where are you getting this "paleo approved grain" information from? and i don't think many here will agree with you on the brown vs. white rice issue.

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7 Answers

2
96440612cf0fcf366bf5ad8f776fca84

(19463)

on January 09, 2013
at 11:24 AM

My kids love white rice, but I cook it in a specific way. My little guy named this "Chicken Rice" since I didn't have a name for it.

  • In a large wide pot, gently melt down a stick of grassfed butter.
  • add in some cardamum seed pods (about half a tablespoon)
  • add plenty of salt (and some ground pepper if they like it)
  • drop in some roughly chopped pastured chicken breasts or thighs and stir them until the outside of the chicken is cooked a bit.
  • add in two cups of white rice and stir it for a few minutes to coat the rice (longer if you want it like a Risotto, less for a more normal rice)
  • add in 3-4 cups of water
  • simmer slowly for about an hour stirring at first, and then leaving it to settle and cook once a lot of the water is absorbed.

They complain about the cardamum seeds, so you might want to remove them before serving, but I love'em and eat the rice with it.

Basically, this is a grassfed butter and protein delivery mechanism in disguise. :)

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 09, 2013
at 02:04 PM

Looks awesome..

C2450eb7fa11b37473599caf93b461ef

(3225)

on January 09, 2013
at 11:31 AM

That sounds pretty delicious. My Whole 30 self is intrigued... (Stay the course, self, stay the course.)

2
61844af1187e745e09bb394cbd28cf23

(11058)

on January 09, 2013
at 03:50 AM

White rice is an empty starch. You can make it more nutritious by using homemade bone broth instead of water. However, if you get more out of a sweet potato, why bother with rice?

61844af1187e745e09bb394cbd28cf23

(11058)

on January 09, 2013
at 04:56 PM

I can appreciate the cost factor.

B43aa29fd311a09fd9b316cfc1e05f99

(8)

on January 09, 2013
at 04:04 AM

I sometimes bother with rice because it is a lot less expensive (20 Lbs of rice for 8$ vs. 1 lb of potatoe for $1.50. at least where I live thats the usual price) But when you consider the price of the vegeatbles needed to be added to the rice, it may not be that much more cost effective. Thanks for sparking this thought JM

1
Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on January 09, 2013
at 03:54 AM

1
5dd50f78f47b8848d93724d6eb38d4c1

on January 09, 2013
at 03:53 AM

This is because potatoes are much higher on the satiety index than rice.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on January 09, 2013
at 05:08 AM

calorielab.com/news/2008/04/25/the-satiety-index-comparing-apples-and-oranges/ Here's one but it's not very extensive. They average white bread at 100. So if something is twice as satisfying as white bread it would score 200. Potatoes are the highest satiety food at 320. Which would make sense to anyone who has tried to overeat on baked potatoes.

B43aa29fd311a09fd9b316cfc1e05f99

(8)

on January 09, 2013
at 04:01 AM

Scratch that, google did the trick. Thanks, J

B43aa29fd311a09fd9b316cfc1e05f99

(8)

on January 09, 2013
at 04:00 AM

Hi James- where could I find the satiety index?

977d98d9ee4a3edba0141c0b3aa018a7

(243)

on January 09, 2013
at 04:35 AM

Share, Jackson?

0
81348acb7b886e2b32ca915d250268f3

(1022)

on January 09, 2013
at 05:38 AM

Brown rice is worse from a gut-health perspective dude, the husk and bran contain antinutrients and other crap you don't/can't deal with.

0
4a3611b0503cbc5ee14d8d1d566c7f44

on January 09, 2013
at 05:01 AM

You might want to try a glucose meter to see how how your blood glucose responds to each food. Perhaps the rice makes your blood glucose spike and then fall.

I have been making fried rice that I find easy to make and very satisfying. Tomorrow I'm planning to make a stir-fry with left-over rice and fatty pieces of chopped beef brisket. I'll fry the meat in a skillet until it releases some oil in the pan and then add diced onion. Once the onions are cooked, I'll add garlic and then the rice.

Of course, you can also add other ingredients that appeal to you, like bell pepper, mushrooms, or celery. The important thing is to add high quality fat, IMHO.

-2
D7580600213e7b9b671de2fa526e7f2c

on January 09, 2013
at 03:48 AM

Rice isn't actually a paleo approved grain. White rice in particular has a higher GI level as well. If you wanted to have a rice I would recommend brown rice otherwise stick to paleo approved starches as in pumpkin kumura etc

96440612cf0fcf366bf5ad8f776fca84

(19463)

on January 09, 2013
at 11:26 AM

Sorry, you need to re-read your paleo books. If the one you've read says to eat brown rice over white rice, throw it out.

81348acb7b886e2b32ca915d250268f3

(1022)

on January 09, 2013
at 05:39 AM

Brown rice is worse from a gut-health perspective dude, the husk and bran contain antinutrients and other crap you don't/can't deal with.

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on January 09, 2013
at 03:52 AM

where are you getting this "paleo approved grain" information from? and i don't think many here will agree with you on the brown vs. white rice issue.

61844af1187e745e09bb394cbd28cf23

(11058)

on January 09, 2013
at 03:53 AM

Wow...brown rice, really? That is NOT considered a safe starch.

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