Brown or white rice, what brings more advantages to the runner?

El White rice is he tolimeclassic nt for regulate intestinal functions, Integral rice es effective against constipation and white rice controls diarrhea. Due to its richness in tryptophan, it helps to relax the nervous system.

The main characteristic that differentiates brown rice from white rice is that rice integral has much more fiber than white rice, which is mainly found in its outer layer, known as bran. In addition, its contribution of vitamins and minerals is also greater.

Whenever you can choose varieties brown rice, nutritionally more complete than white, the integral is also a source of energy in the form of carbohydrates, brings more fiber, and minerals like magnesium, phosphorus, iron, zinc, manganese and copper and is a good source of B vitamins, especially vitamin B1 and B6, while white rice loses them when husked. It is high in starch, and does not contain gluten.

El Integral rice is alimento that fits right at this moment prior to runner training, because not only does it give you a quota of carbohydrates optimal to contribute to energy reserves, but its glycemic index lower than white rice due to its fiber, makes its absorption slower and allows blood glucose to be maintained at normal levels, avoiding high blood glucose peaks such as hypoglycemia during exercise.

El brown rice takes longer to cook  and more water, because it is harder than white. It is recommended to wash it and, even better, to soak it for a few hours. It is also important to highlight that it should be prepared with little oil so as not to add a lot of fat in its preparation. To boil it, calculate a cup of rice for 3 cups of liquid. Like all cereals, add the salt last.

In summary: 

• It is the grain that contains the most B vitamins and is easily digested.
• It is beneficial for the nervous system.
• It is made up of two outer layers: the first, golden in color, rich in proteins, minerals and vitamins; the other, the germ, which is high in fiber.
• Brown rice for its fiber content produces greater satiety and delays the onset of hunger.
• Brown rice digests slower so it provides more satiety and helps control anxiety.
• Brown rice contains the same calories as white rice, but more protein and fiber.