Because rice is gluten-free and a staple food of some of the healthiest populations around the world, many paleo dieters choose to consume it sparingly 3. The process by which brown rice is converted into white rice involves the removal of the most phytate-rich components of the rice grain, namely the bran and germ 4. Grains like rice are traditionally excluded from paleo diets due to their high phytate content. Rice substitutes made from vegetables like cauliflower and broccoli are among the most popular paleo-friendly rice swaps.
Strict paleo dieters exclude all grains from their diets — including rice — primarily due to their high phytate content. Some of the most popular paleo-friendly rice substitutes are made from vegetables that are processed into a rice-like consistency.
This is a detailed beginner's guide to the paleo diet. What it is, how it works, what to eat, what to avoid and a sample paleo meal plan for one week. Rice is a culinary staple for many people, but you may want to replace it due to dietary restrictions or to add variety to your diet. Here are 11…. Grains are the edible seeds of plants called cereals. This article takes a close look at grains and their health effects, both the good stuff and the….
While the paleo diet excludes many popular snack foods, choosing paleo-friendly options doesn't have to be a difficult task. Here are 24 quick and…. Billions of people worldwide rely on rice as an inexpensive source of energy.
Period, end. If rice has been a major part of our diet for thousands of years, our systems have adapted to consume it. But does that mean we should still eat it? And if so, who is best suited for rice consumption? Avoiding grains as a general rule is good for your health, and that goes for rice, but be realistic.
White rice is processed to remove the hull, which contains the protein and fiber — it is the part of the grain that allows it to reproduce. Essentially, white rice is pure glucose. For athletes, white rice is a food for refueling and repairing. White rice does not contain phytates or lectins read more later on about phytates and lectins. White rice can be the saving grace for those who are sensitive to fruit, sugar, or other forms of carbohydrate. Often those with digestive issues are sensitive to the amount of fiber they consume.
In essence, white rice provides a quick and easy to digest form of fuel, which is crucial when your body is not adapted to burn fat for fuel i. Brown rice is a whole grain, which contains its bran or hull. Unfortunately, brown rice also contains phytates, lectins and arsenic, which are stored in the bran.
Phytates act as a defense mechanism for grains and nuts to ensure survival. Essentially, phytates make the grain indigestible so that when the animal poops it out, it can still root in the ground and grow. Brown rice also contains lectins, which just like phytates bind to vitamins and minerals and prohibit them from being absorbed by the body. While whole grains are great in theory, the fact that they contain phytates and lectins make them difficult to digest and also act as an anti-nutrient to the food you eat.
To mitigate some of the digestive issue, you can buy sprouted brown rice from the store, or sprout it yourself. The sprouting process helps break down the phytates and lectins and also unlocks the nutrients so that your body can absorb them and put them to use; however, there are still a small amount of phytates and lectins remaining. You can read more about the difference between white and brown rice and how they relate to paleo HERE. As a whole, paleo is not a low-carb diet.
There are no restrictions placed on how many grams of carbs you should eat per day; however, one of the foundational principles of the paleo diet is it is meant to be low-inflammatory hence the reason why all inflammatory food groups are cut out.
Because inflammation is a consideration, the recommended carb sources on the paleo diet are fruit in moderation , root vegetables beets, sweet potatoes, parsnips, carrots, turnips, etc and winter squash butternut, acorn, kabocha, spaghetti squash. Do grains cause inflammation? It depends on the person and on the amount. Highly processed grains think: white flour absolutely do, whereas whole grains are fine for some people.
That said, folks who are insulin resistant pre-diabetic or have diabetes should avoid highly starchy foods like rice and potatoes. For those whose blood sugar remains fairly stable after eating rice, it is fine to eat in moderation. How can you determine if your blood sugar is sensitive to rice? If your blood sugar is higher than , your blood sugar could be sensitive to it and you should therefore avoid consuming it regularly.
One of the side effects of eating paleo is often a great deal of gut healing. Inflammation goes down, which allows your body to heal. What exactly happens? Your bad bacteria start to die off, your intestinal lining repairs itself, your digestion improves, and therefore many facets of your health are positively affected. Once it hits a certain tolerance level which is unique to each individual , inflammation ensues, and the blood sugar is raised.
Chronic inflammation and high blood sugar lead to a whole slew of health conditions, which is why figuring out your personal carb tolerance is crucial. Does it matter what carbohydrates you eat? BUT, some folks lucked out in the genetic realm and can tolerate most or any form of carbohydrate and therefore must simply be cognizant of the amount of intake.
Again, how rice comes into play depends entirely on the person. White rice is a super easy form of glucose to digest for those who have a difficult time digesting other forms of carbohydrate, like fructose or sucrose.
I fall into this category. On the flipside, those who have digestive disorders, like IBS or IBD must avoid high amounts of fiber in order to avoid triggering symptoms. So in essence, if you have digestive issues and you can tolerate rice, white rice would be the way to go. Summary: more and more, it seems most individuals find an inflammatory response with specific food groups, which means most of us do need to pay attention to the type and amount of carbohydrate we consume each day.
Are you worried about eating rice? If so, why? Is it the carbohydrate content? The lectins and phytates? Or is it due to intolerance? And this is why most Paleo experts say that white rice is acceptable on the Paleo diet. Before you go out and shove your face full of white rice, there are some things we should talk about. First off, white rice falls pretty high on the glycemic index. In fact, because of the cost, convenience, and ease of digestion, it can actually play a pretty awesome role in a well-balanced Paleo diet.
As always, you have to find out what works best for your body. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. Is Dairy Paleo? Check your email to download the free resources. Table of Contents. There was an error submitting your subscription.
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