Starchy Carbs: Rice vs. Bread

Here’s a short little nutrition tip I recorded on my iPhone. [The iPhone rules, btw]

I call it, “Rice vs. Bread”.


Rics vs. Bread. Who Will Reign Supreme? (said in Iron Chef announcer's voice)



You can listen by LEFT-clicking the link, or download and listen to on your iDevice by RIGHT-clicking.

The choice is yours, but don’t hesitate, otherwise you’ll never get around to it.

Trust me, I know what it’s like to procrastinate. :)



Starchy Carbs: Rice vs. Bread (mp3 audio)


Got a ?uestion or just something to say?

Then leave it below. Let’s chat:

– Eric

P.S. 5 bucks to the first person to correctly name the specific type of bread pictured above.

P.P.S. The 5 bucks may be delivered in Monopoly money.

P.P.P.S. Don’t forget to hit the ‘Like’ button on the way down. :)


  • Tai

    Reply Reply October 12, 2013

    10lbs of rice will last four months? Maybe you mean 10 kilos…

  • Steve Bilyue

    Reply Reply May 19, 2011

    Sound did not work.

  • Ken

    Reply Reply May 18, 2011

    Hi Eric,
    Just wondering if your Advanced MMA Power Systems Program will be availible again as I am really interested in attempting the program as I have completed your Ultimate MMA Strength & Conditioning numerous times and am looking for a little change. From what I have seen, the Advanced MMA Power Program looks excellent.
    Many thanks,

  • Mike O

    Reply Reply May 17, 2011

    Hello Eric, I’m just starting to train using non powerlifting methods, how would you start a gpp program, would you use your crazy 8s or som other type of circuit training like crossfit. What are the downsides of crossfit, the only thing I can see is there is no true 1rm,, my conditioning is very deconditioned, so your suggestions are very welcome.

  • Vincent

    Reply Reply May 17, 2011

    Hi Eric in my forties sit at the PC alot during the day ,Im looking for a short sharp exercise rountine I can do regulary for about 30 minutes, I would be able to do this 3 times a week.
    I dont have any physical issues, I can skip, have a few bags Heavy bag, accuracy ball, an area outside to exercise.Any suggestions for a short duration intense workout?
    Thanks very much and really enjoy your emails.

    Kind Regards


  • Jérémie

    Reply Reply May 16, 2011

    Do you recommend brown rice over white rice ? What’s the difference ?

  • fellow warrior

    Reply Reply May 16, 2011

    nice !!..having audio just adds the game.

  • Cork-boi

    Reply Reply May 16, 2011

    Rice is definitely the more convenient carb. I used to take a small bag of rice, a small bag of lentils and some oil when I used to hike and camp the Cork and Kerry mountains. It meant I could get all my macronutrients and they were very light to carry too (plus some spices and a few tins of sardines to keep things interesting). Could easy spend a week up them hills…
    One thing: I though bread contained more protein than rice and its one of the reasons why Europeans are taller than Orientals and why Northern Chinese and Koreans are taller than Southern Chinese (as they eat more wheat based noodles than rice). Any thoughts?
    Also are noodles better than bread – they keep for a long time too?

  • tim

    Reply Reply May 16, 2011

    keep the nutrition stuff coming eric. i have your ultimate mma ultimate conditioning manual and have followed your nutrition advice from that and have gone from almost 240lbs to a stronger leaner 195lbs. i’m really trying to fine tune my eating habbits for a fight at 185 in a few months , so any additional info would be greatly appreciated.

    • Jesus Sanchez

      Reply Reply May 16, 2011

      WAY TO GO TIM! I came down from 230 to my past fighting (197lbs) weight before cutting to 185lbs for fights. The biggest difference is that I got better advice from great trainer/nutritionists like Eric Wong and instead of a soft 14% I’m down to a tight 10–11% bodyfat.

      Good luck on your upcoming fight.
      Give em hell!

  • Kris

    Reply Reply May 16, 2011

    Great little tip! Now I just have to stay away from the bread!

  • Jesus Sanchez

    Reply Reply May 15, 2011

    Trick question. Only one bread is worth eating due to fermentation vs gluten levels and that is sour dough bread. Eating maybe 3 times per month, no problem. More than that and th belly will sell due to the gluten.

    HOWEVER, if you need an insulin spike instead of a GH release after a workout, white rice will do that better than nasty white bread. A side of LONG SLOW cooked brown rice isn’t too bad, but like the sour dough bread it HAS to be cooked properly because humans have not evolved to digest an abundance of poorly cooked grains.

    Grains= pour nutrition in the face of preparation. Skip the bread and skip the rice. Asparagus, broccoli, or Jerusalem artichockes make better side dishes for those looking for a Fight Club or Spartan physique.

    Jesus Sanchez

    • Eric

      Reply Reply May 16, 2011


      Lol j/k no offence intended to anyone his name is Jesus I couldn’t resist.


      I hear what you’re saying, my lord.

      Fermentation of grains breaks down a substance called phytic acid, or actually acids, aka phytates.

      These substances block the absorption of minerals, such as calcium.

      The process of fermentation breaks these phytates down, releasing more nutrition from the food.

      Rice does not suffer as badly from these ills.

      Now, many people, for example, myself have a large pancreas.

      Most Asians do.

      So we can handle the insulin spike that you noted from rice much better than those with miniscule pancreii.

      Makes up for another important organ. LOL

      Anyway I’ll do a follow-up post talking more in-depth and advanced so stay tuned.


      P.S. Much of what I know about this subject I learned from the book Nourishing Traditions by Sally Fallon – one of my Top 3 nutrition books of all time.

      • Jesus Sanchez

        Reply Reply May 16, 2011

        Hahahaha… NICE! I get happy birthdays during christmas time, too. No offense taken.

        I think I my reply was aimed more at some of us getting a bit older and want a more dense functional look. My son Ryan is 16 years old, squats 325 max but only weighs 135. Does he rice? LOL! Big time, and bread, and pretty much anything in his way because he literally needs the extra calories.

        As a fighter in my 20’s, I had to manage and cut weight a lot. So, my diet changed drastically. Eventually, I retired from fighting, and now my focus is Ironman training having run a few marathons. My diet’s changed again, as has my training.

        I’m sure there are people here whom have progressed and I just wanted to point out that some people desire the insulin spike, and some people want to shrink wrap their bodies with that GH release.

        Don’t get me wrong. I’ll eat me some bread, and put a good amount of butter on it as I wash it down with a nice cold beer. I think our past selves (Cavemen) would have, too.

        Jesus Sanchez

      • JC

        Reply Reply May 16, 2011


        Now that you mentioned 1 of your top 3 books on nutrition, how about you put a list of all your top books on strength, conditioning, nutrition, MMA, motivation…

  • Steve B

    Reply Reply May 15, 2011

    Looks like ciabatta bread you have there Eric. Great post by the way

    • Eric

      Reply Reply May 15, 2011

      Holy shit that was the fastest ciabatta identification in HISTORY!

      Dude, the 5 dollars (in Monopoly money) will be on its way soon. Just send me your address.

      • Steve B

        Reply Reply May 15, 2011

        Haha no worries Eric, just keep up the great posts

    • Eric

      Reply Reply May 16, 2011


      It looks like Michael Goldsmith and Alejandro both identified the Ciabatta bread before you, Steve, with Michael winning by over 6 minutes.

      The spam filters mistakenly blocked their 2 word Comments.

      I’m going to have to get you to send me the Monopoly money back so I can award the proper party!

  • Alejandro

    Reply Reply May 15, 2011

    Ciabatta bread.

  • Ciabatta?

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