4

votes

Adding Rice to your Paleo Template?

Answered on August 19, 2014
Created July 29, 2011 at 4:49 AM

A number of people these days are adding white rice to their templates for extra glucose. For those who have added rice are you considering adding white rice products such as white rice flour as found in many gluten free baked goods? Is this acceptable as well?

My side thought to this question. I understand progress and exploration, but sometimes discussions like these remind me of the book "Animal Farm." Where the pigs eventually become the farmers.

Medium avatar

(39821)

on December 09, 2011
at 08:27 PM

Rice is only a problem for the unhealthily sedentary. For those willing to be as active as actual HGs are, rice is no problem. It's less "paleo" to be sedentary than it is to eat rice.

Medium avatar

(39821)

on December 09, 2011
at 08:26 PM

Rice is only a problem for the unhealthily sedentary. For those willing to be as active as actual HGs are, rice is not problem. It's less "paleo" to be sedentary than it is to eat rice.

46bee6b93ee79082ea1094f26c2da5a4

(837)

on December 09, 2011
at 08:19 PM

mmmmm. I looove plain white chinese sticky rice. (I posted a rice question below)

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 09, 2011
at 08:13 PM

I'm pretty darn boring, and I'll eat plain white rice on the side of most any meal. ;)

22424c9eef944ade83d4e4ffda907056

(1402)

on August 29, 2011
at 06:48 AM

Sounds fine to me. I was referring to white rice flour and trying to lose weight.

9ac8a7b68cf079b22de42b703e466e64

(787)

on August 28, 2011
at 06:17 PM

So what about white rice for the metabolically healthy at an ideal weight?

218f4d92627e4289cc81178fce5b4d00

on August 28, 2011
at 01:37 PM

There are better starch options, but for me personally in Japan, White rice is everywhere and it's fairly cheap too, at the moment sweet potatoes are out of season and about $US 1.50 for just one! that soon adds up. I try to restrict rice to sushi or seaweed wrapped rice balls at convenience stores for a food in a pinch, not 3 times day like a good many locals eat. Though, Rice is also damn good with curries.

1a641bbff1a7b0a70f08410376bbdf6b

(1587)

on August 28, 2011
at 01:04 PM

While yams & sweet potatoes may have more nutrition they are much harder to digest than white rice. I LOVE mashed sweet potatoes but whenever I eat them I get digestive problems. I'm perfectly fine with white rice and IMO, if the rest of the diet is good the missing nutrients shouldn't be a problem, I see it as a pure & tasty energy source ;)

Ec7cb2a7a68655954a01f03e95be1383

(1453)

on August 28, 2011
at 12:51 PM

That seems like almost no one eats strictly paleo. Strange. I for myself see no reason to add something to my diet (white rice) which is nutritionally empty. There are better starch options.

9d43f6873107e17ca4d1a5055aa7a2ad

on July 30, 2011
at 04:56 PM

yeah, I am an advocate of rice cooked in stock. In China, it's called congee :)

03281912f1cb9e4e771a8a83af302e3a

(1204)

on July 30, 2011
at 02:53 PM

In my personal experience, I will eat rice until I explode no matter how it's cooked. I have to really mentally check my intake, or I end up going overboard. I cook less, I control portion sizes with a cup mold (like in a fancy Asian restaurant), or It's used as part of the dish in small doses like in sushi or in Spanish paella. I definitely add fat, salt and protein to the mix. Coconut Lime rice is a classic, and I'll serve that with a nice Thai Green curry.

Cc93847bfa820f0f2da654060b401fa5

(746)

on July 30, 2011
at 10:06 AM

Fat and salt break off the shut-off switch. Eat it steamed & dry and you'll see what I mean. Rice also absorbs slower than say fruit, so your satiety trigger is delayed.

Cc93847bfa820f0f2da654060b401fa5

(746)

on July 30, 2011
at 09:58 AM

Less processed the better. Is whole wheat not better than wheat flour? Just saying.... Junk food is still junk food even if it has "paleo" ingredients.

957a563c7e4a165663fd3c71207c39da

on July 30, 2011
at 09:52 AM

er, that should be "beef" not "beed" !

957a563c7e4a165663fd3c71207c39da

on July 30, 2011
at 09:52 AM

agree with John re being wary if you have metabolic derangment. I ate beed pho (Viet beef soup with rice noodles) the other night and had a massive blood sugar drop which triggered a really bad panic attack. So, rice is out again for me until I can somehow fix my hypoglycemia (getting there).

B0454de6d4f4cdd9ca2e59021dc105bf

(606)

on July 30, 2011
at 12:37 AM

Got it. I was wondering if it was along the lines of "some macronutrients are more equal than others".

22424c9eef944ade83d4e4ffda907056

(1402)

on July 29, 2011
at 09:41 PM

It's refined. White rice is debatable, but the flour I just can't see being anything but detrimental to a weight loss effort.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on July 29, 2011
at 08:53 PM

It has glucose with no fructose and no toxins.

6371f0ae0c075ded1b8cd30aafd4bf16

on July 29, 2011
at 08:07 PM

In the beginning the pigs had a set of commandments, but slowly the commandments were changed to suit the pigs desire. They eventually begin to embrace that which they were against when they stood up to the farmers.

A727956fa3f943057c4edb08ad9e864e

(4183)

on July 29, 2011
at 06:23 PM

That's been my experience too Melissa, it caused it to go crazy at first (enzymes?) and then after that it was much better. My bete noire is rice cakes, waaay too easy to binge on. Ditto GF 'bread' made with rice flour.

9d43f6873107e17ca4d1a5055aa7a2ad

on July 29, 2011
at 03:41 PM

I don't use rice flour, but I eat rice. I have IBS and the addition of it to my diet really allowed my gut to stabilize more than on strict paleo.

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on July 29, 2011
at 02:56 PM

Because lots and lots of people don't do well on low carb. White rice is a basically harmless source of starch (unlike say wheat the contains gluten, white rice contains no anti-nutrients) and is a good way to increase carb intake if you need to do that.

B0454de6d4f4cdd9ca2e59021dc105bf

(606)

on July 29, 2011
at 02:35 PM

P.s. I don't get the Animal Farm reference. Oink?

B0454de6d4f4cdd9ca2e59021dc105bf

(606)

on July 29, 2011
at 01:34 PM

You say "extra glucose" like it's a good thing. It's controversial as to whether or not it is. Based on what I've read on the subject, if you have any kind of metabolic derangement (are you overweight?), extra glucose might be the last thing you need.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on July 29, 2011
at 12:40 PM

I've also been thinking about adding rice. As a matter of fact, I've been thinking about maybe having rice as a possible cheat ever since I bought my carbon steel wok and started doing stir-frys. If rice is "okay", then probably rice noodles are too?

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13 Answers

6
218f4d92627e4289cc81178fce5b4d00

on August 28, 2011
at 07:47 AM

Well it seems that white rice is acceptable to HALF of people in the paleo/primal/archevore spectrum of eating. Kurt harris, Chris Kresser and Jaminet are three respected experts in the spectrum who have some. so I guess that makes White Rice "Paleo-sher" food. I eat sometimes, living in Japan its hard to avoid, I cut down, but have never eliminated it.

I ran a little survey with respondents coming from twitter, MDA, google+ and RW forums.

Sample size of 62

  • 31 said yes to White rice being OK. .... 50%
  • 26 said NO to any grains...................... 40%
  • 12 said yes to corn/maise......................20%
  • 7 said yes to 'other rice'..........................10%
  • 5 said yes to Oats..................................8%
  • 5 said yes to Quinoa .............................8%

Wheat, gluten free wheat, rye, buckwheat, steel cut oats, sorghum brought up the rear.

Conclusion: its pretty much like American politics - two camps - those who eat no grains at all and those who eat white rice ( and maybe some oats or corn on the side.)

One voter answered yes for every grain, I guess a carbovore stumbled across poll!

adding-rice-to-your-paleo-template?

Ec7cb2a7a68655954a01f03e95be1383

(1453)

on August 28, 2011
at 12:51 PM

That seems like almost no one eats strictly paleo. Strange. I for myself see no reason to add something to my diet (white rice) which is nutritionally empty. There are better starch options.

218f4d92627e4289cc81178fce5b4d00

on August 28, 2011
at 01:37 PM

There are better starch options, but for me personally in Japan, White rice is everywhere and it's fairly cheap too, at the moment sweet potatoes are out of season and about $US 1.50 for just one! that soon adds up. I try to restrict rice to sushi or seaweed wrapped rice balls at convenience stores for a food in a pinch, not 3 times day like a good many locals eat. Though, Rice is also damn good with curries.

1a641bbff1a7b0a70f08410376bbdf6b

(1587)

on August 28, 2011
at 01:04 PM

While yams & sweet potatoes may have more nutrition they are much harder to digest than white rice. I LOVE mashed sweet potatoes but whenever I eat them I get digestive problems. I'm perfectly fine with white rice and IMO, if the rest of the diet is good the missing nutrients shouldn't be a problem, I see it as a pure & tasty energy source ;)

2
22424c9eef944ade83d4e4ffda907056

(1402)

on July 29, 2011
at 05:29 PM

I think the only thing white rice flour has going for it is that it's gluten free. It has a high glycemic index/load and it's still a refined carbohydrate. A cheat at best.

22424c9eef944ade83d4e4ffda907056

(1402)

on July 29, 2011
at 09:41 PM

It's refined. White rice is debatable, but the flour I just can't see being anything but detrimental to a weight loss effort.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on July 29, 2011
at 08:53 PM

It has glucose with no fructose and no toxins.

9ac8a7b68cf079b22de42b703e466e64

(787)

on August 28, 2011
at 06:17 PM

So what about white rice for the metabolically healthy at an ideal weight?

22424c9eef944ade83d4e4ffda907056

(1402)

on August 29, 2011
at 06:48 AM

Sounds fine to me. I was referring to white rice flour and trying to lose weight.

2
D54290f91bd8c2ff9fdf2f519933bf3e

(1231)

on July 29, 2011
at 11:17 AM

i think it would be ok, however i think it would be easy to eat a lot more rice if it were baked into treats than it on its own so i would watch out for that if you are trying to keep your carb intake in check.

2
6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on July 29, 2011
at 06:00 AM

I sometimes use rice flour (as a flour substitute), if it is in a recipe that calls for a little flour and i really want to make it. For example to thicken a sauce. I have also been meaning to try potato flour. I wouldn't make it a staple of my diet but sometimes a recipe looks really good and i really love food, so yeah i'll use it. I wouldn't start baking with it and eating the crap all the time though, i think there is a pretty big difference.

1
46bee6b93ee79082ea1094f26c2da5a4

(837)

on December 09, 2011
at 08:17 PM

Maybe I'm too new at this, I didn't know there was such a debate over rice. At another forum I had noticed there were people eating rice, I just thought they were not following the diet... because I thought a main premise of Paleo is we are supposed to avoid ALL starches. Not so? So, how do you know, what circumstances, if rice would be good to add or not? And would it stall weight loss? Thanks! (I'm learning so much here)

1
03281912f1cb9e4e771a8a83af302e3a

(1204)

on July 29, 2011
at 10:21 PM

I never had a problem with rice, so it was never one of the things I gave up completely. I don't have it at every meal, but sometimes it's nice to have a little extra carbs when you've been running on fumes. The only real adjustments I made were to cook rice with chicken stock, and I add extra fat to give it some flavor and blunt the desire to eat the entire pot. I have to ration it, however, as I don't have the shut-off switch to stop.

I haven't experimented with rice flour, but I wouldn't be against it for cooking, and I still tear up Pad Thai. For me rice is an acceptable indulgence.

**I think it was Melissa-HuntGatherLove that actually got me thinking about cooking rice in stock, but i'm not sure. Thank you, if it was.

03281912f1cb9e4e771a8a83af302e3a

(1204)

on July 30, 2011
at 02:53 PM

In my personal experience, I will eat rice until I explode no matter how it's cooked. I have to really mentally check my intake, or I end up going overboard. I cook less, I control portion sizes with a cup mold (like in a fancy Asian restaurant), or It's used as part of the dish in small doses like in sushi or in Spanish paella. I definitely add fat, salt and protein to the mix. Coconut Lime rice is a classic, and I'll serve that with a nice Thai Green curry.

9d43f6873107e17ca4d1a5055aa7a2ad

on July 30, 2011
at 04:56 PM

yeah, I am an advocate of rice cooked in stock. In China, it's called congee :)

Cc93847bfa820f0f2da654060b401fa5

(746)

on July 30, 2011
at 10:06 AM

Fat and salt break off the shut-off switch. Eat it steamed & dry and you'll see what I mean. Rice also absorbs slower than say fruit, so your satiety trigger is delayed.

1
1586db0f16b2cef51ee4e71ab08ad1a2

(965)

on July 29, 2011
at 02:54 PM

If someone would be so kind: Why should we eat rice? And why would we want the "extra glucose"?

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on July 29, 2011
at 02:56 PM

Because lots and lots of people don't do well on low carb. White rice is a basically harmless source of starch (unlike say wheat the contains gluten, white rice contains no anti-nutrients) and is a good way to increase carb intake if you need to do that.

9d43f6873107e17ca4d1a5055aa7a2ad

on July 29, 2011
at 03:41 PM

I don't use rice flour, but I eat rice. I have IBS and the addition of it to my diet really allowed my gut to stabilize more than on strict paleo.

A727956fa3f943057c4edb08ad9e864e

(4183)

on July 29, 2011
at 06:23 PM

That's been my experience too Melissa, it caused it to go crazy at first (enzymes?) and then after that it was much better. My bete noire is rice cakes, waaay too easy to binge on. Ditto GF 'bread' made with rice flour.

1
Fd504de9b242f4cd7009db70af5e2121

(558)

on July 29, 2011
at 12:18 PM

I eat rice but never flour of any kind

0
Cf4576cbcc44fc7f2294135609bce9e5

on December 09, 2011
at 07:39 PM

im not against eating rice but its nothing worth eating nutrition wise. nobody eats it plain they all add something to it like a fat or sugar to make it acceptable to eat. i just ate fried squash in coconut oil and butter with a pinch of salt and thats the starchyist thing i have ever eaten. the flavor of pan roasted butternut is so good i hope it doesnt catch on, because like any good thing it will get very expensive.

46bee6b93ee79082ea1094f26c2da5a4

(837)

on December 09, 2011
at 08:19 PM

mmmmm. I looove plain white chinese sticky rice. (I posted a rice question below)

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 09, 2011
at 08:13 PM

I'm pretty darn boring, and I'll eat plain white rice on the side of most any meal. ;)

0
Fe6e37f8d4c49de1ecbc926c8900cd54

on August 28, 2011
at 01:31 PM

I don't think rice is too pernicious, and it never bothers my stomach, so I have a little every once in a while (especially if I'm out eating Thai/Mexican. Unsurprisingly, though, if I eat too much of it with a meal, I have a serious energy crash about 2 hours later.

I agree with what some other folks have said about it being ideal post-workout.

0
66e6b190e62fb3bcf42d4c60801c7bf6

on July 29, 2011
at 03:58 PM

i eat rice when i feel like having that instead of potatoes. i also sparingly use gluten free baking mixtures that usually contain some mixture of potato, rice and tapioca flour sparingly for coating something during frying or thickening curries or stews. it enables more variety which is a good thing for me since i'm in a good place right now health/fitness-wise.

0
1d0497f8781845ab371b479455bfee8e

(11157)

on July 29, 2011
at 01:18 PM

Generally, the only time I eat rice at all is with sushi. But as a grain it's the only one that doesn't contain anti-nutrients (at least that I'm aware of). I'd also caution against using too much rice flour. Is there any way to substitute it with a nut flour (pecan, almond, etc)?

0
Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on July 29, 2011
at 12:44 PM

Yes I'll have some gluten free baked goods made only with rice flour, tapioca flour, and potato starch. I don't have them very often because they are easy to overeat and they contain very few, if any, nutrients. It's also easy to consume way more rice in flour form than otherwise wOuld be eaten, so that's something to watch out for as well.

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