Is there a GRAIN of truth in the idea that you have to give up rice and bread to lose fat?
Do you think all grains are the same?
Do you think you can’t eat any grains and still maintain a LEAN body?
“Do I have to give up carbs?” is a very very common nutrition question.
When I ask where people get that idea from I hear that there is a lot of confusion in people’s minds, so let’s put an end to that confusion and get on with life and enjoying food!
A few basics first.
Not all carbohydrates are the same.
You don’t need to go low-carb.
There are many healthy carbohydrate choices, grains among them.
In terms of fat loss, there are some grains that are better than others.
For instance, why is it that brown rice is better for you than white rice?
Particularly when you’re looking to get lean, brown is a much better choice.
It has the healthy bran layer still intact, whereas in white rice it’s missing. This bran layer is where the fiber comes from, so while getting the starch you also get the FIBER.
Without the fiber, even with large portions, you’ll still feel hungry! Fiber is filling and of course good for you in other ways too.
In ALL processed carbohydrates, (white bread, white pasta, potatoes without the skin) the fiber is lost and you are left with starch.
You get hungry more quickly and don’t feel full so you eat larger portions!
So think about fiber in your grain choices because it enables you to feel full longer so you feel satisfied.
This one change in your starchy carb intake makes it much easier to stick with your healthy eating plans!
Fiber also helps to control blood sugar levels so they don’t fluctuate all day. That keeps your insulin levels under control, and this is ESSENTIAL in your efforts to get lean and stay lean.
Some grains that fit this high fiber profile are:
1. Basmati rice
2. Black rice
A friend of mine who makes his own bread recently gave me a few slices to taste. It had black rice meal in it and it was delicious!
Cultivated in Asia, this rice is typically sold as an unmilled rice, meaning the fiber-rich black husks of the rice are not removed, making black rice very high in fiber.
3. Jasmine rice
If you’re wondering how much rice is a portion, a 1/2 cup with a protein source and some vegetables is a perfect meal!
There are other grains that are also high fiber, like quinoa (which is also high in protein), brown rice pasta and high fiber breads, but I focused on rice for this article.
Have fun exploring the world of high fiber grains; you never know which ones will please your palate!
Combine them with fruits, vegetables and protein sources and you’ll have a lean and healthy body!
shelli
Leave a Reply