Inflammation

[Danis]

Hey Robert, was just curious on what your thoughts are on carbs causing inflammation in the body. You hear such mixed opinions on things like white rice either it spikes insulin too fast and causes inflammation or it’s good clean energy source that’s digested quickly. Seems to be a popular topic lately for guys to be restricting carbs in order to reduce pain and inflammation but I find it damn near impossible to work all day and train without them. Although I have a physically demanding job and always kinda sore anyway so I guess I just wanted to see what your opinion is on this. Thanks

[Robert Santana]

Carbs are an easy villain because it is fashionable, has 30 years of momentum behind it, and is restricting them is easy in the short term. If you eat pure sugar you will get a rapid rise in blood sugar, which means more insulin secretion. If you are a couch potato this is magnified. If you train, the training itself moves that sugar into the muscles. If you eat high fiber carbs, protein, and fat together (I.e. a mixed meal) things are digested slower, which means sugar reaches the bloodstream slower. Context matters here and the morons promoting this don't actually train in most cases or are on a bunch of drugs.

[daved75.ds@gmail.com]

Eat carbs. I have recomped without cutting carbs (actually inacreased carb intake) but eating quality carbs and timing them directly before, during and after my training sessions.

[Danis]

So in this context, would you recommend something like brown rice over white rice due to fibre content? Or it still doesn’t if you’re eating fats and protein and some vegetables with your meal?

[Robert Santana]

More like forbidden rice over both of them. Brown and white have negligible fiber differences.

[newguyray]

Any thoughts on whether or not sprouted brown rice (a la Planet Rice) offers additional benefits to make it worth the extra cost?

[Robert Santana]

That may provide additional nutrients from what i've gathered. The soaking makes the vitamins and minerals more bioavailable. 4 g fiber per half cup. better than the 1-2 g brown and white have.