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Of course rice is nice, but which one is the best for you?
In recent years, we’ve heard brown rice is much better for your health and white rice should be avoided. No doubt it’s a controversial topic among nutritionists. But according to a recent report from the Journal of Sports Sciences, what rice you choose depends upon what you’re trying to achieve.
“For athletes, carbohydrates, which are found in white and brown rice, are vital to performance,” says Allison Knott, registered dietitian and founder of A NEWtrition, a nutrition and wellness private practice based in Chattanooga.
“Carbs in food are broken down into glucose (sugar) which is stored as glycogen in the muscles,” she says. “When athletes train, muscle glycogen is depleted because glucose is used for energy.”
So what’s the best way to replenish lost glycogen? A cupful of white or brown rice is an easy, inexpensive way to ensure plenty is available for your next training session.
“The foods eaten within the first few hours after a training session play an important role in replacing muscle glycogen,” Knott continues. “There is evidence that refined carbohydrates, such as white rice or refined breads, may be more readily available for replacing glycogen immediately after exercise.”
So does that dispel the teachings we’ve heard for years about whole grains? No, Knott says.
“It isn’t necessary or encouraged to eat only refined carbohydrates. Wholegrain sources of carbohydrates, like brown rice, whole wheat, barley and oats provide benefits that include fiber, phytochemicals and some protein not found in white rice.
“Diets consisting of whole grains and other whole-food sources of carbohydrates such as beans and fruit are known to contribute to lower risk for chronic disease like heart disease, diabetes and certain cancers.”
For the average person, then, brown rice and other whole-grains are the food of choice.
Knott says refined carbohydrates,
such as those found in white rice, are important for athletes in the midst of training or while participating in races since they are easily digested and absorbed into the bloodstream.
“Determining a fueling plan that works for each athlete individually will be important to prevent gastrointestinal distress while also providing adequate calories for his/her individual needs,” she says.
Brown rice has a nutty flavor that cannot be found in white rice and is delicious in this side dish from www. foodandwine.com. Pair it with grilled chicken for dinner or chill it and serve it as a salad. You’ll feel good about what you’re eating.
Lemon Brown Rice with Garlic and Thyme
2 tablespoons unsalted butter 1 shallot, finely chopped
1 1⁄2 cups short-grain brown rice,
uncooked
3 cups vegetable stock Kosher salt
Freshly ground pepper 2 tablespoons extra-virgin olive oil 1 tablespoon garlic, minced 2 tablespoons chopped fresh thyme 1⁄2 teaspoon red chili flakes 2 tablespoons fresh lemon juice Zest of one lemon
In a large saucepan, melt the butter. Add the shallot and cook over moderate heat, stirring occasionally, until softened, about 5 minutes. Add the rice and cook, stirring, for 3 minutes. Add the stock, salt and pepper and bring to a boil. Cover and simmer over low heat until the broth is absorbed and the rice is tender, about 45 minutes. Remove from the heat and let stand, covered, for 10 minutes. Fluff with a fork.
In a skillet, heat the oil, garlic, thyme and chili flakes over moderately low heat. Cook until garlic is just beginning to brown, about 3 minutes. Remove from heat and add lemon zest and juice. Season with salt and pepper. Toss with cooked rice and serve warm or chilled and served as a side salad. If allowed to chill overnight, the flavors marry and result in a savory, tangy dish.
JAMES BEARD SEASON
Semi-finalists for the prestigious James Beard awards have been announced, and Chattanooga’s own Erik Niel, chef/owner at Easy Bistro, is among the chefs from the Southeast to be included. Finalists will be announced on March 15, with final winners announced on April 25 at an exclusive dinner in New York. Congratulations Erik. We’re all be pulling for you.