Good or bad carbs?

[BBAddict]

I had some orzo-brown rice pilaf at a restaurant a couple weeks ago and made it for myself this weekend? Anybody have any idea where orzo is on a simple/complex carb or what the approximate GI of this pasta is? It has a good taste but I can't seem to find and definitive info on orzo as a good or bad carb.

[infiniti1982]

just from my general knowledge of the area-- high medium to low high GI. so around 70. sorry i dont have any links.

[Starr]

Try something like www.fitday.com. It's free.

[BBAddict]

Try something like www.fitday.com. It's free.

That wouldn't tell you the glycemic index of the carbs though.

[NYCmitch25]

Well i believe pilaf is often a blend of rices (seasoned). The rice is pre-soaked for a few minutes at room temperature before simmering it in boiling water.
Hence orzo/brown-rice you mention make "rice pilaf." Orzo is just pasta that looks like rice.

Wild rice - 87
Brown rice - 50 (low)
Orzo - 76 (approx.)

[NYCmitch25]

also try www.glycemicindex.com

[infiniti1982]

either way, its clearly not a carb source that should be the mainstay of your diet. Pasta in never all that great--even 100% whole wheat. Brown rice also provides little benefit to the bodybuilder's diet. Though it is commonly touted as one of the best carbs (in the reigning triumvarate of yams, oats, and brown rice), it is marginally better than white rice in terms of GI. It has more nutrients and fiber than white, but other than that it offers little advantage. I've never been quite sure why so many boydbuilders are fond of it.

[wheyman]

I've never been quite sure why so many boydbuilders are fond of it.

Because it's a carb source that can be used that won't spike insulin levels like most which leads to putting on bodyfat. It can be used to bulk and diet as long as you play with the serving amount.

[infiniti1982]

Because it's a carb source that can be used that won't spike insulin levels like most which leads to putting on bodyfat. It can be used to bulk and diet as long as you play with the serving amount.

DATA FOR WHITE RICE (first number is GI)
Food and Manufacturer GI serve (g) carb/serve (g) GL
White rice (Oryza sativa), boiled (India) 69 150 42 29
White rice, type not specified, boiled 45 150 42 18.9
White rice, type not specified, boiled (India) 48 150 42 20.2
White rice, type not specified, boiled (Canada) 51 150 42 21.4
White rice, type not specified, boiled (France) 52 150 42 21.8
White rice, type not specified, boiled (Canada) 56 150 42 23.5
White rice, type not specified, boiled (Pakistan) 69 150 42 29
White rice, type not specified, boiled (Canada) 72 150 42 30.2
White rice, type not specified, boiled in salted water (India) 72 150 42 30.2
White rice, type not specified, boiled 13 min (Italy) 102 150 42 42.8
White rice, type not specified, boiled (Kenya) 112 150 42 47
White rice, type not specified, boiled (France) 43 150 42 18.1
White rice, type not specified, boiled (France) 47 150 42 19.7
White rice, type not specified, boiled in salted water, refrigerated 16-20h, reheated (India) 53 150 42 22.3
White rice, type not specified, boiled 13 min, then baked 10 min (Italy) 104 150 42 43.7
Long grain rice, white, unconverted, Mahatma brand, boiled 15 min 50 150 42 21
Long grain rice, white, Uncle Ben's brand, boiled 56 150 42 23.5
Long grain rice, white, Star brand, boiled 7 min 64 150 42 26.9
Long grain rice, white, pre-cooked (Uncle Ben's® Express rice, plain), microwaved 2 min 52 150 41 21.3
Broken rice, white, cooked in rice cooker 86 150 42 36.1


DATA FOR BROWN RICE
Food and Manufacturer GI serve (g) carb/serve (g) GL
Brown rice, boiled (Canada) 66 150 47.7 31.5
Brown rice, steamed (USA) 50 150 47.7 23.9
Brown rice (Oriza Sativa), boiled (South India) 50 150 47.7 23.9
Calrose brown rice, boiled 87 150 47.7 41.5
Doongara rice, brown, high amylose 66 150 47.7 31.5
Pelde brown rice 76 150 47.7 36.3
Sunbrown Quick™ rice, brown, boiled 80 150 47.7 38.2
Rice pasta, brown, boiled 16 min 92 180 38.5 35.4


Yes, but how is brown rice any better for insulin control than white. Look at the data I posted above and you wil see what I mean. The median value for each is somewhere around 60.

At the same time that the GI range of brown rice v. white rice is very similar, people always say to never eat white rice and only eat brown for GI purposes. The only benefits of brown rice are small amounts of vitamins, minerals, and about 2g of fiber per serving.

[NYCmitch25]

I actually agree with you to an extent. All rice seems to bloat me when im cutting. This is why its prefered brown rice has 3 x the dietary fiber = slow absorbtion. brans also help keep a healthy heart by lowering serum cholesterol. [White rice] simple vs [brown rice] complex carbs is not so great for weight control and a myriad of other diseases. Refine or bleached flour are poor choices its not just a GI issue.

I prefer oats.