Brown Rice Protein powder Benefits of Organic Overview, Uses, Side Effects 2022
Brown rice is whole grain rice with the inedible outer hull removed. White rice is the same grain without the hull, the bran layer, and the cereal germ. Red rice, gold rice, and black rice are all whole rice with differently pigmented outer layers.
Brown Rice Protein
Usually when you hear “rice,” you think carbohydrates, not protein. But there is enough protein in those little grains for anyone (vegetarian or otherwise) to increase muscle mass and strength.
Believe it or not, rice protein powder can generate the same gains as whey protein, when taken in adequate amounts and supplemented with other high-quality foods. Plus, rice protein is allergen and gluten-free, easy to digest, and friendly to the planet.
Brown rice is the grain in its most complete natural form that contains all the nutrients, carbohydrates, vitamins, minerals, fibers, and antioxidants.
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Unlike white rice, it is not “polished,” meaning it has not been husked and contains all 3 parts of the grain: the fiber-filled outer layer called bran, the nutrient-rich core called germ, and a starchy middle layer called endosperm. For this reason, brown rice contains more protein than traditional white rice.
What is brown rice protein?
Despite its reputation as a carbohydrate source, rice contains a good amount of protein: about four grams per cup of white rice and more than five grams per cup of brown rice. Because brown rice offers slightly more protein, most rice protein supplements are derived from it. Rice protein powder is made by grinding rice grains and treating them with an enzyme that separates starch (carbohydrate) from protein.
Rice protein is considered a medium digesting protein. It is absorbed more slowly than whey protein (which is the fastest on the market) but is faster than casein (the slowest digesting protein).
Rice protein is not technically a complete protein, but, as we will see later, it contains enough of the nine essential amino acids (EAAs) to be an excellent plant-based muscle builder.
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Nutritional benefits of brown rice protein
Nutrition information may vary from brand to brand, but for example, three tablespoons (33 grams) of our brown rice protein contains:
- Calories: 118 kcal
- Protein: 27 grams
- Carbohydrates: 0.3 grams
- Fiber: 1.3 grams
- Total fat: 0.5 grams
- Sodium: 76 mg.
- Iron: 16 mg
Rice protein powders offer a variety of nutritional benefits.
Good quality protein source
Technically, rice protein doesn’t meet the criteria for completeness (and neither does hemp or pea protein, FYI). To be complete, a protein must not only contain all nine EAAs (tryptophan, threonine, isoleucine, leucine, lysine, methionine + cysteine, phenylalanine + tyrosine, valine, and histidine) but must also offer them in adequate amounts. Animal-based proteins like whey, egg, and meat have all of these amino acids and are in high amounts, so they get more glory than their plant-based alternatives.
That said, rice protein isn’t too far off the mark. Provides all EAAs, but falls short on lysine. The proper amount here is 51 mg / g of protein, and rice protein contains only 31 mg / g. Lysine plays a vital role in supporting calcium production, assists in fatty acid metabolism, maintains healthy cholesterol levels and nourishes connective tissues such as tendons and cartilage, so it is certainly an important amino acid for consumption. Fortunately, lysine can be found in several other commonly eaten foods, such as red meat, pork, chicken, cod, eggs, soybeans, tofu, spirulina, and fenugreek seeds.
Lysine is also found insufficient levels (71 mg / g) in another popular plant-based protein powder: pea protein (see our pea protein guide HERE for more information). Interestingly, pea protein loses complete protein status by being low in just one amino acid as well: methionine + cystine. So if you combine rice and pea proteins (as many plant-based protein supplements do), you will get all nine EAAs in adequate amounts.
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Excellent source of iron
This protein powder is also very rich in iron.
As we mentioned before, our product provides 16 mg of iron per serving. So it is an excellent source of iron to incorporate into the diet.
However, the iron found in plant foods is less absorbable than that found in animal products
This can be improved by consuming the protein with vitamin C or foods rich in vitamin C such as citrus fruits, which increases iron absorption by up to 67%
Since approximately 10% of women are iron deficient, including rice protein powder in your diet could be a great way to increase your intake of this nutrient
Ideal for all types of diets
Rice protein is naturally vegan, gluten-free, dairy-free, and does not contain any of the eight major food allergens: peanuts, tree nuts, eggs, fish, shellfish, cow’s milk, wheat, and soy
Therefore, it works with almost any diet.
Health benefits of rice protein
Brown rice protein can not only be nutritionally beneficial but also good for your health. These are some of its main benefits:
Build muscle mass
It is a common perception that plant-based proteins do not contribute to muscle mass and strength gains like dairy, egg, and meat sources do, but science suggests otherwise. A 2018 study divided MMA fighters into two groups and supplemented them with rice or whey protein to determine the effect. After six weeks, both groups gained muscle and lost fat, with no appreciable differences between them.
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“Plant proteins are generally absorbed more slowly than whey protein due to their composition of more complex carbohydrate structures,” says Ralf Jaeger, Ph.D., co-founder of food, beverage, and supplement consulting firm Increnovo, and co-author. in multiple rice protein studies.
“However, leucine, the most important amino acid for muscle building, is actually absorbed faster from rice than from whey .” (To be clear, when you take rice protein, you primarily get protein, but, as with whey concentrate powders, there are usually three to four grams of carbs per serving as well.)
Keeps you satisfied
Research has found that protein helps people feel fuller longer than carbohydrates or fats
This means that high protein diets can reduce total calorie intake and lead to gradual weight loss over time
Rice protein offers an easy way to add protein to your diet and reap these benefits.
Easy digestion
Consuming rice protein generally does not lead to bloating, cramps, or other gastric discomforts (many people can’t say the same about whey). According to research published in Food Chemistry, rice protein is easier to digest than whey.
To be a bit more technical, rice protein has a digestibility of over 90% and a relatively high bioavailability (the amount of protein that the body actually uses). In perspective, its values compare favorably with soy protein and are on par with pea protein, but rice protein is not as bioavailable as whey protein.
Recommended dose and how to consume brown rice protein
Rice protein is an easy way to increase your protein intake.
It can be especially helpful for people trying to build muscle mass, such as bodybuilders or older adults. As well as for vegetarians or vegans who wish to supplement their diet.
Research shows that eating 0.73 grams of protein per pound (1.6 grams per kg) of body weight per day is the most effective dose for building muscle
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However, it is important not to exceed 2.3 grams of protein per pound (5 grams per kg) of body weight per day or to get more than 35% of calories from protein.
This is because, in extremely high doses, the liver can have a difficult time processing protein fast enough, causing side effects such as high levels of ammonia in the blood, nausea, diarrhea, and even death
Most people who use rice protein powder add it to shakes or mix it with juice or water as a post-workout drink.
Other creative uses include:
- Scrambled into oatmeal, wheat porridge, or brown rice cereal.
- Added to baked goods like muffins, brownies, or waffles.
- Whipped in non-dairy milk to create a more complete protein source.
- Mixed into a shake and frozen in popsicle molds.
For maximum muscle-building effects, protein should be consumed within two hours of exercise
CONCLUSIONS
Rice protein is a high-quality, easy-to-digest plant protein source made from brown rice.
It is rich in iron, arginine, and branched-chain amino acids and offers benefits such as better muscle growth, a feeling of fullness, and has an easy digestion
It is compatible with most diets as it is naturally vegan, gluten-free, dairy-free, and hypoallergenic.
Rice protein powder is an excellent option if you want to add more protein to your diet.
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Is brown rice protein good for you?
Brown rice protein powder has many additional health benefits. Like other protein supplements, it can aid in weight loss and maintenance, and help avoid blood sugar spikes. It is packed with antioxidants and is high in B-vitamins and fiber.
Does brown rice protein spike blood sugar?
“Large amounts of even whole grains, including brown rice can still spike blood glucose levels.”
Is brown rice complete protein?
Rice protein—brown rice or white rice—is not a complete protein. Since it will not provide all the essential amino acids that your body needs, it should be combined with other protein sources to provide maximum benefits.
What is brown rice protein made of?
Because brown rice offers slightly more protein, most rice protein supplements are derived from it. Rice protein powder is made by grinding up rice grains and treating them with an enzyme that separates the starch (carbohydrate) from the protein. Rice protein is considered a medium-digesting protein.
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