Rice
By: Dick Rafoth MD for cycleforums
Pasta
has a reputation as THE carbohydrate for athletes.
- At 23 grams of carbohydrate per 1/2 cup, rice
packs more complex carbohydrate than pasta (at
20 grams of carbo per 1/2 cup).
- For riders struggling to consume enough Calories
to replenish fuel stores, 1/2 cup of rice has
110 Calories versus pasta at 99, and potatoes at
68.
- Plus rice can be blended with milk and eggs to
make a Calorie dense pudding that some cyclists
carry in plastic bags for a quick snack on the
bike.
- And at 4 cents per 1/2 cup serving, the price is
right.
Other
advantages of rice include:
- it is cholesterol free
- it contains minimal fat and sodium
- it is readily digestible
- it is gluten free - which means that it is an
alternative for those who are wheat intolerant
- it is low in fiber (brown rice = 0.2 gram fiber
per 1/2 cup vs. 1.5 gram of fiber per 1/2 cup
for pasta).
White
rice (brown rice minus the bran coat) has almost the
same nutrient content as brown rice but even less
fiber, and it has a milder flavor. Your decision for
one or the other should be based on taste alone.
SNACK
IDEAS
- Rice cakes
- 1
cake = 35 Calories, 7 grams of carbo, 1 gram
of protein
- Arlene's Creamy Rice Pudding
- 1
cup rice
- 6
cups hot milk
- 1
teaspoon salt
- 2
tablespoons butter
- 2
teaspoons vanilla
- 2
teaspoons sugar
- Place
all ingredients in a pot that holds at least 8
cups. Cook over low heat (don't boil) for 1
hour. After cooling to room temperature,
refrigerate. Can be mixed with fruits or
flavored with cinnamon.
- Rice Crispie Treats
- 1/4
cup margarine
- 10
oz package (about 40) marshmallows
- 6
cups toasted rice cereal
- 1
cup raisins or dried fruit (optional)
- 1/2
cup peanuts or other nuts (optional)
- Melt
butter in saucepan over low heat
- Add
marshmallows and stir until completely melted
- Remove
from the heat
- Add
cereal. Stir until well coated
- Using
a buttered spatula, press mixture into a 13 x
9 inch pan
- Cut
when cool
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