So -- my question -- it occurred to me I could put brown rice in the food processor and whack it around a bit -- but am I changing the whole grain nature of it? It seems it would be digested & absorbed more rapidly than in its whole state.
What do you all think? OK? Or stay away from??
Whole grain meal and flours are OK on the regular McDougall plan. If you look at the list of approved packaged Hot Cereals
you’ll find Lundberg Family Farms Hot 'n Creamy Rice Cereals. I would say that Bob’s Red Mill Brown Rice Cereal is a wholesome, healthy food for you to eat.
Now if you are trying to lose weight, the Maximum Weight Loss plan suggests that you eat your grains whole. From page 61 of McDougall’s Maximum Weight Loss book.
“4. Eliminate All Flour Products
Eat your grains whole. Eliminate breads, bagels, pastas, pretzels, crackers, and corn and wheat tortillas. In general, the less a food is processed, the better for weight loss. Grinding changes two major characteristics of the food: First and most important, grinding the whole grain into flour increases the surface area of the food exposed to the intestinal tract, which increases the amount of nutrition absorbed in the intestines. This also increases the rate at which carbohydrates enter the blood-stream, where they raise insulin and blood sugar. Grinding a whole grain into flour increases absorption of calories and the rise in blood sugar and insulin by three to four times. Second, grinding disrupts the dietary fiber, thereby reducing its ability to slow absorption, lower insulin, regulate blood sugar, satisfy appetite, and enhance elimination.”
Following this logic you would think that oatmeal would be avoided in favor of whole grain oat groats, but instead we find oatmeal on the approved list of prepared foods on page 180 of the MWL book.
This is how I look at it. Following the regular McDougall plan is fine and healthy and you’ll even lose weight on it. Eventually. If you’d like to lose weight a little faster or you have a lot of weight to lose, then it pays to incorporate as many of the MWL suggestions as you can. Things like limiting variety, eating more uncooked foods, or getting up ½ an hour early to exercise. The more suggestions you can follow from the book the easier it will be to lose weight. Best wishes.