You can eat rice and starches and still be in line with a paleo / primal way of eating. It is good to not fall prey to the carbo-phobic dogma that is sometimes preached in these forums - this isn't REALLY a re-creation of the diet of early man. That is a marketing technique, a hook. Think beyond the obvious, understand the concepts, learn about the reasons for the suggestions made by the hundreds of paleo "gurus" out there, then try things for yourself. Rice might work for you, it might not. I promise you will not be arrested by the Paleo Police if you eat rice in moderation.
Rice in not a paleo as it is a grain and post-hunters gathers. Regarding the question whether including rice in Paleo diet. I would like to divide this answer in following points.
1. It depends on the Goals you have decided.
2. If you are active you may be able to do just fine with occasionally eating rice. If you are sedentary, you should not eat rice and you should become active.
3. If you are active and you are eating carbs on a day when you haven’t depleted glycogen or right before bed when your metabolism is slower, you will be storing the carbs as fat.
4. A better choice of carbs for active people will be something like sweet potatoes or fruit. Rice is barely a step up from refined sugars as far as nutrient content.
Strict Paleo means no rice, because it is considered a grain. But guess what? Paleo is not a religion. You will not be stricken down by a bolt of lightning if you eat rice.
One of the unfortunate things about calling this way of eating "Paleo" is that it conjures up the "caveman" image. I would be far more comfortable calling it an "ancestral diet" and the ancestors whose diet you are trying to emulate could even be just a few generations ago. A lot of peoples had rice in their diets for many generations, without the soaring cancer, heart problems, Alzheimer's disease we are experiencing now with other Neolithic elements. So if you are OK with rice and want to eat it, that's fine. You may want to take a look at the Jaminet's Perfect Health Diet as it may align more with what works well for your body. But if you still want to call it Paleo and hang out here, there are no Paleo police who will stop you. (Some people seem to think they are self-appointed Paleo police, but you can ignore them).
Some of us low carbers are rethinking (cooked and cooled) rice and other resistant starches. I've been playing around with rice and find that it does not cause me to gain weight or have any blood sugar issues as long as it's cooked and cooled first. Rice noodles and rice wrappers (bang trang) are highly retrograded starches. I'm having SO much fun bringing these things back into my diet.
Rice is borderline, I personally find brown rice hard to digest and gives me problems, but white rice is basically neutral. It has basically no nutritional value, so to the extent that you want to eat empty carbs (which should be very little), I say go for it. If you are trying to lose weight, or go low carb, or just starting on the diet, I'd say avoid it.
If I am really hungry after a workout and there are no other carb choices available, or for example we were skiing recently and the only other food choices were burgers and fried chicken, then I'll eat white rice with some meat and veggies, just so that I have some carbs. But given the choice there are about 10 other carbs I'd choose before rice.
I used to be in the low carb camp & lost a couple of kilos doing so. I now have white rice & potatoes regularly because i like them, they cause me no ill effects, I don't sit on my ass day & night & my body deals with carbs a lot better these days as I haven't gained any weight. Are they paleo? depends on who you ask.
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