Posted by: Dr. Tyrone A. Holmes | May 29, 2013

Lose Weight WITHOUT Dieting: Tip #87: Swap White Rice for Brown Rice

This is an example of a food swap that does not make an impact in terms of caloric reduction but can still make an impact in terms weight loss and overall health. I should begin by saying that white rice has gotten a bad reputation that it really doesn’t deserve. It’s really not bad for you. One cup of cooked rice has about 205 calories, most of which are complex carbohydrates. There is very little fat (less than ½ a gram), even less sugar (1/10 of a gram) and about 4.5 grams of protein. Unfortunately, there is very little fiber as well, which exacerbates the primary problem with white rice: it is very high on the Glycemic Index, which means ingesting white rice will cause a large spike in your blood sugar level. This causes your body to release insulin to remove the excess sugar. The problem is that large amounts of insulin can prevent your body from burning fat, and cause more of your food to be stored as body fat.

Conversely, one cup of brown rice has about 215 calories, slightly more fat and protein, a bit more sugar and significantly more fiber (3.5 grams). Most importantly, brown rice is at a moderate level on the Glycemic Index, which means there is less increase in blood sugar. It also means that brown rice will do a better job of satisfying your hunger for an extended period of time. If you love white rice like I do, I have a suggestion. Eat it just before and soon after exercise. Because it is high on the Glycemic Index, white rice is a great energy and recovery food for athletes of all ability levels and sizes!

NEXT POST – June 2, 2013

Cycle Log: Endurance Phase II – Week 5



  1. I love white rice, but truthfully always thought brown rice was better for me. Thank you for opening my eyes and showing me that I can still eat my white rice and not feel guilty about it, especially after I work out!

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