Bodybuilders are often seen standing in the grain aisle at the grocery store, squinting at the product labels of two bags of rice, attempting to make the decision as to which to buy: White or brown? It’s a decision that has confused many. Bodybuilders should understand the difference between the two types, and make their dietary decisions using this information. Here is a rundown on the differences between white and brown rice.

Glycemic Index

Brown and white rice have about the same effect on blood glucose levels, with white rice having a ten point advantage on the GI index 100 point scale (about 60 to 50). As a result, white rice will leave the bodybuilder a little hungrier, a little sooner.

Digestion

Brown rice contains fiber, while white rice does not. The dietary fiber is removed during processing. Brown rice will assist in digestion of other foods and will leave the diner healthier in the long run, provided rice is consumed daily over a period of years. Taking this health issue into consideration might give more credence to a brown rice preference.

Processing & Vitamin Availability

White rice is processed,and brown rice is not. After undergoing processing, much of the ‘good’ components of the white rice are gone. The majority of B3, B1, B6, dietary fiber, and essential fatty acids are destroyed, along with half of the manganese, phosphorus, and iron.

Taste

This factor should weigh heavily in the decision making process. Buy the rice you’re going to eat. Both types of rice are good carbohydrate sources and will help you to reach your bodybuilding goals. Choose the one you will eat most consistently.

The best solution is probably a mix of the two. Remember, white rice is only brown rice which has gone through the milling process. Both are very useful in the muscle building process.

If you like this article, click here to share: