Step in the right direction

[nalien2000]

They are still advocating for whole grains in this article, but at least it is a step in the right direction:

Why you should stop eating white rice, according to a physician

[SlowBurnMary]

Hmm… Since establishing myself as fat adapted and experiencing measurable results from keto these last 7 months, and since learning about the benefits of what is called Resistant Starch in properly prepared rice that becomes lower carb… I’ve actually just started re-incorporating small amounts of lovely fragrant white Basmati rice back into my life, as I love to eat south asian style - and it’s great for soaking up savory sauces.

Apparently its low GI and Resistant Starch benefits feed good bacteria as a prebiotic in the colon - which in turn can improve insulin sensitivity, enhance sleep quality, increase energy levels, and promote even more mental clarity!!! The good bacteria then produce Butyrate, an important source of energy for intestinal cells that affects our whole microbiome in enormous ways, according to Functional Medicine experts such as Dr. Grace Liu. (Butyrate taken via butter doesn’t make it to the colon, it’s absorbed by the body long before then - so RS empowers the colon’s Butyrate production - which in turn supports the immune system and metabolism). Pretty amazing.

A long known fact in eastern culture that is just now being studied in western science is that certain types of Resistant Starch in moderate amounts [ lower glucose and insulin levels after meals] - which may explain why traditional asians who eat this kind of rice with good animal fats and minimal sugars tend to not be obese until they start adopting the standard American/Industrial diet!
(https://www.ncbi.nlm.nih.gov/pubmed/16644623).

I’ve been eating just small servings (4-5 tblsp around 20 gms carbs less 15% or whatever due to being RS). And it’s cooked in a specific traditional way: thoroughly pre-rinsed to remove excess starch till water is clear, cooked with about a tblsp of good fat per cup of dry rice, and then… cooled to room temp before eating or refridgerated then re-fried. Apparently RS levels increase as the rice cools, and leftover rice reheated to under 140 degrees maintains that state.

However - I certainly don’t eat the portions of rice that I used to feast on in the ‘old days’ (a heaping bowl of 2 cups of cooked oily rice, for example). And have only just recently looked into re-incorporating small amounts due to it seeming much easier to control myself around simple carbs now that I do IF 4-5 days a week. On an IF day - it’s easy to add these carbs from rice as I only eat one meal and personally do well at around 40-50 gms of net carbs - and on a non-IF day it’s helpful to add the rice if I’m just too low on other carbs for some reason.

Key here is in the properly prepared rice and small servings (which are easy for me now that I’m eating high fat and moderate protein). For me, eating moderate amounts of traditionally prepared rice again for the first time after 7 months on keto felt wonderful - with no destabilizing effects - just enhancement of my cuisine. Larger amounts of it however would probably create some digestive challenges after being very low carb for a significant time.

I also had 2g of lentil carbs in a pappadum crunchy with it! Something like this, but add a nice greasy lamb chop or big roasted chicken thigh, and ignore the extra pappadums:

In Ayurveda and traditional Chinese medicine - white rice kitcherees and porridges are used for detoxification and heal the digestive tract as well as for nourishment in frail/sensitive conditions. Plus, a little rice in one’s bowl of marinated veg and fatty meat w/ special sauce creates a nice balance of plain and savory tastes, such as this south Korean rice bowl with a small amount at the bottom of the bowl and lots of stuff on top - but the obvious carb total here in this pic I found on the web is the whole days worth or possibly too much depending on the person, but just to emphasize the colorful and celebratory nature of what a bit of rice can complement:

The key is which type of rice, which type of cooking & cooling & reheating method, and what phase of recovery one is in from compulsive eating - because simple carbs can really throw an emotional eater off the rails!

More here: https://blog.bulletproof.com/low-carb-carbs-hack-your-rice-with-coconut-oil-recipe/#ref-4