The fiber in the brown rice also makes it a much lower glycemic alternative to its white counterpart. This slows down the digestion and causes much less secretion of insulin by the pancreas.
I also believe that these low carb diets are not wise. You need a balance of protein, carbs, and fat in order for all nutrients to be utilized optimally. Its just the types of foods we choose when it comes to all three of these nutrients that makes the difference.
You need complex carbs from sources like brown rice, sweet potatoes, whole grains and oats, fibrous veggies, and even low glycemic fruits to help sythesize proteins to build muscle. Protein cannot do the trick alone.
You also need good essential fats like nuts, seeds, oils like flax, fish, and evening primrose that help keep cholesterol levels in check and balance hormones.
All protein sources are not created equal as well. Clean proteins from whole food are the best bet like deep cold water fish such as salmon, tuna, mackeral, and sardines. Chicken is good as well as lean cuts of beef and pork. Supplementing and good protein from a powder source such as whey or soy can help get in those extra high protein snacks in between meals and post-workout. Just look for a product that is mainly comprised of an isolate form of these proteins. Alot of companies put in cheaper sources such as concentrate or hydrolized protein which are still better than nothing but will not do the trick as well and as quickly as isolate forms. Happy eating, everyone!!!

Actually, as far as GI goes, brown rice and white rice are very similar...

White rice 81
Brown rice 79 (Instant rice 128)

However, there's much more to the difference than simply the GI. White rice is actually brown rice that's had the husk removed. As a result, fiber is much lower in white rice (fiberous carbs are best during contets prep -- well, in MHO). Most of the vitamins and minerals are gone too.

Basically, white rice is somewhat processed as opposed to brown rice.


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