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Last week, I was talking with my boot campers answering questions at the end of our workout like I do every day when someone asked me what carby foods I ate.

The order I responded with went something like this…

• Sweet potatoes
• Oatmeal
• Plantains
• Beans
• Rice

Immediately, I was cut off when one of my beautiful ladies, with her jaw on the ground, asked/exclaimed…

It was then and there that I saw the necessity of this blog post series.

A series on the food we THINK is bad, but is actually really good for us.

And I’m starting it off by talking about rice.

Rice: The bad kid on the playground

Thank you Dr. Atkins for leading millions of people (myself included) to turn their backs on this grain. For making us think that the reason for our nonexistent 6-pack was due to foods like rice.

You were a marketing genius and we all fell for your tricks. Heck, I went a decade without eating this delicious, carbilicious side. Why? Because I assumed if I ate it, I would gain 5000 pounds and turn into a diabetic over night. Duh.

Why does rice have a bad reputation?

Because it’s a starchy grain. 1/2 cup of rice has 108 calories and 22.5 grams of carbs. The carbs were the major red flag for most people, but then it turned into the “don’t eat white food” war.

And while there is some truth behind eating “whites”… aka, grains that have been processed and stripped clean to look pretty and fluffy when on your plate.

And yes, white rice isn’t great, as you can see in the graphic below. But there are over 40,000 varieties of rice.

40,000! And if left in it’s natural state, minimally processed, it’s actually really fabulous. Perfect if you’re an athlete and looking for an easy digestible fuel (that is also gluten-free).

Rice: What’s the difference between brown and white?

Like most foods, not all rices are created equal. While white rice is okay as a “sometimes food” it doesn’t compare to the nutritional profile of brown rice. Why?

White rice has had several layers removed, stripping away important nutrients that are found in brown rice (which only has had the hull, outermost layer removed) and make it a super food.

• 67% of Vitamin B3
• 80% of Vitamin B1
• 90% of Vitamin B6
• 50% of Manganese
• 50% of Phosphorus
• 60% of Iron
• ALL of dietary fiber is lost!
• ALL of essential fatty acids!

With stats like that, I can see why rice has gotten a bad rap… white rice that is.

But luckily, brown rice is awesome and a food that you can eat, eat it daily if you want! <— But like any food, keep to proper portions! Ha.

Yes, rice, is a super food.

Rice: It’s a super food!

Okay, now that we’ve bashed white rice, let’s talk about why you should enjoy a good brown rice bowl.

1. Due to it’s high carbohydrate make-up, rice is easy to digest and it’s gluten-free. It’s a safe option for most people and makes for a great fueling source.
2. It’s high in dietary fiber which helps to keep you fuller longer and helps gut health. Think of fiber as bulk, it swells in the stomach making you feel full while consuming less calories. It also helps move the muscles in the intestines for healthy bowls. Fiber tip: Basmati rice has 20% more fiber than other rices due to a chemical called 2-acetyl-1-pyrroline
3. With a low glycemic index, brown rice will not sky rocket your blood sugar like many other carb associated foods like pasta and bread. In fact, studies have shown that eating 1/2 cup serving a day can decrease risk of diabetes by 20%!

Bottom line?

This is not a food that you should avoid at all cost. Breath comfortably knowing that you can serve up a rice stir-fry without feeling guilty. In fact, Thai and Indian foods are our favorite and of course you can’t enjoy a bowl of curry without rice.

Rice: Easy Peasy Chicken Unfried Fried Rice

Need some rice-spiration?

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