Why I’m Giving up White Rice

[@SauceStache]

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[@smoke-mirrors-z8i]

The problem is wearing a CGM. Those things are absolutely worthless unless you’re diabetic and need to track your glucose levels because your insulin response is not working. Blood glucose spikes are normal. That’s how your body is supposed to work. The question is whether your insulin response is working well enough to bring the spike back down to regular levels. The fact that your CGM shows a higher glucose spike with white rice than candy is not evidence for white rice being bad. It’s evidence for blood glucose spikes not being representative of how good a food is for you. Because it’s pretty obvious that white rice is orders of magnitude better than candy. Similarly with inflammation. Inflammation isn’t bad. Without inflammation we’d be dead. Inflammation is problematic when it’s sustained and chronic. I’m not sure there’s any evidence that white rice causes any abnormal level of inflammation.

[@Livv_it_is]

This!! I think making vids like this is creating more confusion and fear than it helps. If your point is that other alternatives like quinoa are more nutritious, thats fine but doesnt have to come with missinformation.

[@lyghtning9776]

True but when you do have high inflammation or/and are sensitive to changes in blood sugar levels (in terms of energy, mood etc), his way to go is probably optimal. It's all a matter of personal preferences and sensitivity in the end, the body isn't "made" to have blood sugar spikes and crashes or high inflammation whatsoever, countless studies show that these are just bad when frequent or chronic, now if you're not that sensitive and you feel OK with it in your own body good for you that's it

[@leftcoaster8]

Yes! I think it's a false equivalent situation. I see that it causes a spike but it's also been proven that cooled rice reheated has less spike. But also then are spikes bads for healthy people? It's health fear mongering. It's like saying all stress is bad when in reality stress is a needed and appropriate function of our bodies.

[@TasteOfButterflies]

​@lyghtning9776 can you please name one study that shows that postprandial blood sugar fluctuations below 180 mg/dl are bad for you or dangerous? The "Nourished By Science" channel claims there's no evidence of them being a problem, and I'd love to know if there is.

[@residentjess]

White rice is a carb and will cause an insulin spike. Having an occasional insulin spike is okay. Having an insulin spike daily is not.

[@relaxgood5214]

White rice has less arsenic than brown rice. Rice with the lowest level of arsenic which is found in other foods also is from California and India. If you want to reduce the arsenic further Parboiling the rice is a good method. 4 cups water to 1 cup rice boil for 5 minutes, drain and then add 2 cups of water and low boil covered until water evaporates. By adding legumes and vegetables to a rice meal you add lots of dietary fiber which can blunt the insulin spike.

[@d.rabbitwhite]

I thought thailand's rice was ok. Where is updated info? My last info came from Dr Gregor.

[@relaxgood5214]

@ I do not know about the rice in Thailand. The only rice I will use from the USA is from California. And I also buy rice from India. You don’t want rice that is grown where they farmed cotton on the past.

[@sonivex]

You’re confusing mechanisms with outcomes. Still love the channel. Just think you went overboard on this one.

[@calenechew1439]

I respect your choice. However, Asians especially like Chinese, Japanese and Korean eat rice everyday and they li e a long live. I believe in eating a balance meal. Thank you for sharing. I do follow your channel.

[@sleeplessmax]

Also as a southeast Asian. We eat tons too.

[@SauceStache]

Absolutely... it's a staple food as I said!! This is just my choice and I wanted to share it!! NO One is wrong here, and as I saiid a few times in the video its not bad for you... I just ate a lot of it

[@unbroken1010]

Probably because it's cheap and enriched. They have a ton of other factors that contribute to long life

[@LillyAnnHouston]

…… and a Thai like me. I let it cool and reheat next day to reduce the starch.

[@Vegan_Photographs]

It’s a refined grain, it literally affects us negatively This isn’t an emotional feeling, it’s a fact it’s bad for us

[@rachelhyatt5766]

Hopefully we get more cooking videos and less I’m giving up stuff in the future!

[@grahamjl766]

Just be happy he has not started the fast food/food X tier list like 80% of other cooking channels seem to do.

[@dainasworldnumbers88]

Right! More good stuff less I no longer…

[@haa_vee]

Those glucose monitors aren't always the most accurate.

[@joeltucci1916]

It's debatable whether glucose spikes for non-diabetics are even all that harmful.

[@moonorange9358]

I have Crohn's with frequent inflammation, and white rice is one of the only foods that I can eat without consequences

[@georgettethecatlady]

I have celiac and consume a lot of rice, just in general. I think it's a bit extreme to demonize any one food. If someone is extremely concerned by the GI content, studies have shown if you cool and reheat the rice it will lower its GI. Personally, I would just keep eating the rice lol

[@tanyawales5445]

@@georgettethecatlady Stick to what works for you! My brother is allergic to gluten. Sixty years ago there were very few gluten free products and food labeling listing potential allergens was not a requirement. My brother nearly died before he got diagnosed and it was really hard for my mother to find ways to feed him. She knew nothing about Mexican cuisine, for example, which is corn based or Asian cuisine, which is rice based. I am so glad that today there is better labeling and more choices for people who have to be careful with their diets.

[@bristolwork]

Also have Crohn’s and pickings are slim as to what won’t cause flare ups to worsen (was lucky up till recently… was on remission for almost 10 years till last two months ago). However, I do get where he’s coming from. I get a lil woozy after eating white rice. Fortunately I work from home and walk on my desk treadmill for 5 minutes after meals to lower the spike. Everyone is different though and as plant based folks with GI issues, I think we’re pretty understanding of people’s food choices. Hope your symptoms are kept at bay btw🙏🏾

[@perrydimes6915]

Respect your choice. I had much the same thoughts, and settled on purple or black rice myself mainly for fiber and arsenic concerns and just wanting to eat more whole foods rather than refined or processed ones. That said, I feel like this question is a bit fraught. I love that you mentioned repeatedly that white rice is a staple food and a healthy food, but still some of the issues you mentioned are a bit more complex. For one, about a decade ago there was tons of press about the ethical concerns of quinoa -- which goes to show that you can basically make the numbers say whatever you want. The heuristic is that whole plant foods generally are best for the planet, but in between there's a lot of debate. Secondly, I don't like the trend of non-diabetics using CGMs and influencers like Glucose Goddess selling the idea of it as a biohacking tool for the initiated. Let's not forget that Walter Kempner "cured" diabetes with white rice, fruit, and sugar. And I'm not a doctor, but I've seen plenty of experts (including research scientists) say repeatedly that glucose spikes in non-diabietics (i.e. no signs of insulin resistance, meaning your body can't properly deal with glucose in the blood) are a non-issue and focusing on it too much may lead to worse metabolic health, not better! For example, if you take the idea of minimizing glucose spikes to the logical extreme, you end up with a ketogenic diet, which, over time, will increase your insulin resistance. I get the sense that digesting carbohydrates is a very "use it or lose it" kind of thing. Again, I'm not a doctor.

[@aretorta]

As a diabetic, I would really appreciate if people stopped using CGM without medical prescription. They are almost always out of stock in Portugal. Since I'm neither a kid nor a frail person I end up finger-pricking to try and leave a bit more stock for the ones that really need them.

[@juliadasilva2293]

Alternate title ideas: why I LOVE quinoa, quick and easy high protein quinoa bowl, my go-to quinoa recipe… basically could’ve taken a million different directions without vilifying yet another food on your channel.

[@ycleped]

5:35 "I'll add the nutrition facts here." You did not, in fact, add the nutrition facts there.

[@janact]

Brown rice generally has more arsenic than white rice. To reduce the glycemic load of rice, chill it after you cook it. The starch becomes more resistant. Can reheat it if you want.

[@rellyperrone6593]

Looks to me like you're becoming obsessed with all this way over the top healthy sports and eating, which is great if that's what you and Monika want but I miss all the recipes that I joined your channel for many years ago!! ❤ from Melbourne Australia ❤️

[@SauceStache]

Yeah I gotta make what I’m passionate about. I made almost 8 years of those over the top recipes and trying to come up with new ideas while not caring about them was becoming impossible.

[@rellyperrone6593]

@SauceStache Totally get that Mark and I agree 100% that you both must follow your own paths in life and do what gives you joy 😁 I'm just missing the old stuff like vegan meats and bacon experiments . Lol ... but I'm going to continue to watch your journey ☺... Wishing you both all the best for 2025 ... much love from me 🖤

[@melodioushaste]

Orthorexia. It's a thing.

[@melodioushaste]

@@SauceStache I'd say you stole a lot of your "new ideas"... but .. you do you, I guess.

[@vash47]

Fun fact: in Peru, where quinua comes from we actually eat quinua WITH rice (guiso de quinua)

[@rabbit_scribe]

I like that idea. Best of both worlds. Will definitely look into it. Thanks for the comment!

[@jasielcalixto]

When I quit white sugar and then rice in gerneral, I had a headache for three days. After that everything went fine. Been without it in a daily basis for almost four years now. I will have rice on special moments and sometimes on the weekends.

[@leftcoaster8]

I love your ideas and recipes, but as an Asian, I can reduce but not eliminate. I love quinoa too. "Healthier" isn't everything in life. Additionally recognize that you like many in the western world have the privilege of being able to choose. White rice is a staple because simply it keeps many alive.

[@gohawks3571]

Trying to find the healthy stuff is pretty modern. It's important obviously first to eat what's available, then what you're used to (appropriately of course. If you're used to Cheetos and candy, obviously you need to change 😆). I remember when I worked in the hospital, Asian people really had the hardest time with our food. Which I didn't blame them, because it was mashed potatoes, OUR rice, OUR pasta, some sad veggies and dry chicken most often. Families would come in, look at the food, and make that face 😆 Poor patients! I always was happy to see the families would bring in their food.... No wonder many Americans have the idea that health is boring when it's presented like that! It was sooooo baaaad.... Tbf, when I was in the hospital, I had a choice and it was very good. But, anyway, you take care of yourself with what you're culturally used to & what's available ❤️ Don't feel judged by us! I mean, look at us. Availability isn't everything 😉

[@TammyD247]

I think your food is healthier than ours. Ours is covered in pesticides and glyphosate. I don't feel like I have privilege when I have to buy organic because the conventional food is trash. The organic isn't much better and you can tell it's picked while it's green alot of the time.

[@Luke-tm6oo]

Spike blood sugar that is such a silly influence thing to say now. No one should care about blood sugar unless you’re a diabetic. Good for you for the focus on health but unfortunately people don’t use the brain and only thing they will hear=rice and blood sugar spike must be bad.

[@SauceStache]

If you’re a very active person knowing what spikes your sugar is a great way to fuel workouts. It’s why I got this was to help fuel my long distance run training

[@chloeinthecities]

2025 he gives up solids

[@bigjohnsbreakfastlog5819]

2026, he gives up air

[@marystestkitchen]

Awesome to see you moving towards what works for YOUR body! I'm doing the same. As I get older, I'm finding what works for others does not work for me. 🙂

[@SantiagoLuz]

Some of the reasons to give up white rice, like the spikes in the CGM graph and arsenic, seems off. Besides you said you don't want to make a "scare video", it has impact. Reminds me some ideas discussed in the book "Nutritionism: The Science and Politics of Dietary Advice".

[@perrydimes6915]

CGM spikes are widely misinterpreted by non-experts, including influencers like Glucose Goddess. Diabetics rather focus on metrics that actually have impacts on health like "time in range" (e.g. not how high you spike but how long you stay spiked). Long-term, chronically high blood sugar levels are an issue. Short-term blips don't mean much for healthy people.

[@secretlifeofaninja]

I never comment and have been watching your videos for a few years but I didn’t appreciate one. Rice is a staple in many cultural diets and is affordable. You could’ve given up rice without making this video about it or changed the tone of this video to be more focused on alternatives. I respect your decision to eat healthier but please be careful not to develop orthorexia like I once upon did on my health journey.

[@SauceStache]

I specifically stated in the beginning of the video it's a staple food, I stated multiple times it's not bad for you. I dont know how I could have "toned" it anymore to lean towards talking about the alternatives because thats primarily what it was. If I would have made a video about gluten or 1000 other things people are afraid of no one would have batted an eye and we've known for a long time that white rice isnt the healthiest choice for grains. But I talk about limiting my white rice intake and get blamed for being extreme or developing orthorexia?? thats wild.

[@unbroken1010]

​@@SauceStacheit's all wild today 😂

[@juliadasilva2293]

It does feel like going down a path of orthorexia, I was thinking the same thing. I’m not sure if this will just become another channel with fear mongering about entire food groups. Certainly isn’t doing anything positive for the vegan movement and also everyone can agree white rice totally can be part of a healthy balanced diet so… I dk I’m finding these videos very off putting as the comment above mentioned, it’s taking “health” too far.

[@TasteOfButterflies]

​@@SauceStacheif you made a video about ditching gluten based on dodgy evidence despite not having celiac or any kind of wheat allergy, people would still be saying orthorexia and they'd be right. I don't even eat white rice myself and have no horse in this race, but being this concerned with your blood glucose levels as a young thin fit insulin sensitive person is a bit of a red flag.

[@GavinFriday-t4c]

I really miss the 'fun' Sauce Stache. I feel like I'm being talked at now rather than educated. Please don't become a 'What I eat In a A Day' channel like so many other previously good food/recipe channels. Thanks

[@Anon00011]

That's a you problem

[@GavinFriday-t4c]

@@Anon00011 I'm sorry you feel that way about me, not knowing me at all. My comment was subjective. As someone who has been on a weight loss journey myself, I fully understand the euphoria, energy and sense of achievemnet Sauce is feeling. And rightly so. My point was that I feel that the content of late has been a little off message; being edu-tainment rather than enter-tainment. I would rather the content was standout and original as it once was, rather than slipping into videos that make me frown rather than smile. That is all. have a good day all and good luck Sauce with the Boston Marathon training!

[@leftcoaster8]

Agree as a I guess previous fan of channel. I'm not vegan, but was excited with the ideas and new ways to eat. Who isn't really? Even the vicarious fun of watching sauce stache do the marathon, I don't mind. Now it's him telling me what is good vs bad. And like you mentioned most influencers don't really have the qualifications for that.

[@ChrisBertke-g3c]

Just quiet eating. Every video is about “I quit” this and that. Ugh.

[@FriendlyInternetPerson]

This video felt a little bit like it was only made to include a sponsorship..

[@SauceStache]

All of my videos are shot and edited prior to the sponsor.... and all of my videos include a sponsorship. Kinda like how you most likely go to work to get a paycheck. I do to. These videos take me days to make, it's not free.

[@FriendlyInternetPerson]

@@SauceStache There was zero judgement in my comment. The short length and the relativley shallow topic just seemed like the topic could/should have been part of a longer video, maybe as a side note. You did that in the past. Influencer Culture is getting very toxic and i always saw you as a very authentic conctent creator (and i still do.) that's why i felt like, that this time, the video felt a little bit out of character. Maybe that clarifies the intentions of my comment.

[@DSS712]

@@SauceStache Dude this is a completely valid point. It's a 6 and a half minute video and over a minute of it is an ad. Some people aren't going to like this, and it is what it is. That's the point of the comment section - for people to voice their opinions about the video, positive and negative. Don't blame this one singular commenter for voicing a mild and understandable frustration.

[@DavidiiXV]

He didn't add the nutrition facts there 😔

[@Concreteowl]

"I'm not trying to make a scare video"....uses a clickbait thumbnail. Seriously you don't have to do that, the content is more interesting without it.

[@SauceStache]

What in the thumbnail wasn’t represented in the video?

[@nyverinorlyth9555]

Eventually he will give up all food and become a plant.

[@guri9255]

Try Millets! There's a huge variety and they are perfect to have the complete nutrients you need on ALL levels. Its a whole WORLD by itself! Good luck!

[@guri9255]

And its sustainable compared to rice

[@guri9255]

There are really ao many kinds of millets, each one has its own unique properties and its super good to eat different ones on a daily basis. I dont know what varieties you get in the US, usually there wont be more than 1-2 kinds abroad, but in India its been the staple food for thousands of years, a culture that completely figured out how to create wholsome vegetarian meals, you wont be disapointed:)

[@Klaudine-u1b]

Another substitute for rice and about equal in protein: millet. More iron, mild taste.

[@ginsoakedgirl4]

Always followed your channel even though I never made much fake meat and try to rely on veggies from the farmers market & whole grain staples. Hate to say it but this channel is tipping into orthorexia. You have to do what makes you happy, but personally I'm into veganism for the animal rights, not the deprivation.

[@tonygermano8751]

To be fair, he replaced a processed grain with a whole seed in the meal that he made, so it seems like it should be right up your alley. He also suggested other whole grain alternatives like farro and barley.

[@SauceStache]

I gave up heavily processed foods and white rice. OMG THE HORROR. Gimme a fkn break. I’m sorry this is the most uncalled for response.

[@SauceStache]

Omg I’m depriving myself of beyond burgers… the horror

[@ginsoakedgirl4]

@@SauceStache Apologies, I truly do not want to make anyone feel bad. An ever-growing list of restricted foods is something that turns people off from veganism in my opinion.

[@DSS712]

@@ginsoakedgirl4 Actually one thing that I used to like about this channel is that I thought it provided a really accessible entryway for people to eat a more plant based diet. That being said, to me it makes perfect sense that he eventually switched to a more whole foods diet himself being a seasoned vegan, and even with that change the channel still has lots of room for great whole foods recipes. What ISN'T okay is him jumping into the comments section and getting overly defensive towards viewers who were fans of his older content and likely have a parasocial relationship with him. That isn't a good look for so many reasons.

[@braegrimes8870]

As another commenter pointed out, white rice is a staple in East Asian cuisine and they have great longevity. All the other grains you mention are MUCH more expensive (at least where I live). I’ll also add that GCM isn’t necessarily a great way to govern food choices; that spike is short and can depend on a number of factors including overall activity levels, what you ate the rice with, etc.

[@NameLessSayLess]

Its interesting to see your diet slowly become aligned with whole food plant based, and I'm looking forward to what you will talk about in the future :)

[@dodonggoldblum2085]

im starting to sense you are having an unhealthy relationship with food. You do you. This is another form of ED but it's acceptable since it's a man involved.

[@SauceStache]

This is the dumbest and most offensive take. Deciding what foods work and don’t work for you are NOT an ED. Like holy crap I’m going for ice cream tonight’l hahaha 😂 you obviously lack comprehension

[@Bossman-mu6qe]

You need to look into red and black rice. Great textures, tastes, and high in fiber and protein. Takes longer to cook but they still have their hull which is where the real magic comes from.

[@sharonlea786]

I have been thinking of giving up rice so this was a timely vlog for me. I love quinoa, good to know it is more nutritional.

[@sharonknorr1106]

Have to admit quinoa is not at the top of my grains list - it's not terrible, just not a favorite. However, when I combine it 1:1 with brown rice, it is fine, so I do that a lot.

[@ballerina2rockerchik]

Meal prepped white rice is great because when rice gets cold some of its starch becomes resistant starch which is good for your tummy and it makes rice waaay less likely to spike your blood sugar. I know it's a bit of an extra step but it retains that resistant starch even after reheating it so you can make rice once a week and eat it throughout the week while not spiking your blood sugar. I know you said you're not giving it up entirely so maybe try this hack when you do decide to enjoy white rice.

[@Gerdoch]

Dude is gonna have no foods to eat in a few weeks if he keeps posting these 'I'm giving up X' videos. lol. Also, as far as your blood sugar spikes go, you mention the Glycemic Index - if you looked up rice varieties on it, you'd see that Basmati or Parboiled Rices do not spike blood sugar anywhere near as much as American 'long grain' or jasmine rice do.

[@DeviantmindOG]

Up your health game? Bro you look worse than Moby on a hunger strike. Maybe calm down a bit.

[@mile-2482]

I have a degree in social work and one of the things we were warned about food related disorders is to avoid this type of online content because it promotes obsessively monitoring your food intake. Systematically watching the nutritional value of your food through charts or glucose analysis and such is an immensely unhealthy thing to do for your mental health, particularly if you don't have some food related medical conditions and the food in front of you is already a pretty healthy one (like white rice believe it or not). Either he's really going through a chronically online health influencer phase or he is developing sings of orthorexia. Shame on you Stache if you're promoting these habits consciously for viewership or get help if you relate to some type of eating disorder.

[@SauceStache]

I stoped eating overly processed food and white rice. For someone that has a degree in social work shame on you for making an unsound judgement based off a single thing without full context. Counting calories or paying attention to what you eat is unhealthy?? Where were you when I was 300 pounds just a few years ago? I never got comments from people like you until I got incredibly fit by paying attention to what i ate? You’re what’s wrong with the health industry. Shame on YOU

[@billbennington4444]

@@SauceStache damn bro you are being overly sensitive and defensive. those othorexia comments hitting a little to close to home. train wreck comments today.

[@kittenwhisky]

@@billbennington4444he’s got a bunch of people shaming him publicly and making bogus mental health diagnoses off of a 6 minute video - any normal person would have a reaction. He’s certainly not overreacting - his tone and line of argumentation is the same as the original commenter’s . Why is he the only one overreacting and not the original commenter ?

[@DSS712]

@@kittenwhisky Because he's the one who is choosing to post his personal thoughts and experiences on a youtube channel with an open comment section. If he is finding himself feeling the need to directly defend himself against negative commenters, that seems to be a sign to me that he might need to take a step back from social media and build his confidence. I understand that being a youtuber is an extremely stressful job with a lot of pressure, especially for a youtuber who has chosen to change the direction of their channel quite a bit...which is exactly why I don't do it myself.

[@tantzer6113]

If you worry about the potential for trace amounts of arsenic, just wash the rice. Or change the water after boiling tthe rice for a couple of minutes. That’ll also remove some of the starch that can cause the grains to stick to one another.

[@thaipaulnow]

I agree that quinoa is the best alternative. The texture of quinoa is the most satisfying out of all the others you mentioned. The best flavor too in my opinion.

[@poncenbysmithe8828]

if I only had one rice it would be white basmati

[@parasitesundinism]

I'll add that into the bio I'm writing about you

[@Vegan_Photographs]

For 3 years, I watched your channel happy that you’re doing vegan food but also got upset at how unhealthy everything was, and the notion we need to eat unhealthy foods is the only way to eat tasty foods is bizarre and always annoyed me In the last year as you your channel has grown into a bed of health, my diet ironically has went the opposite way due to negative things happening in my life and me not even caring any longer, however I’m starting to slowly get back on the right path Glad we can do it together Keep up the great work Would love for you to come over to Vegan Camp Out in the UK one year, it’s huge and has 10k people there

[@paulgaras2606]

Better choice : “in 2025 I’m ditching my CGM”

[@SauceStache]

I wore it for a month to track how different foods affected my glucose for my marathon run training. It actually helped me quite a bit in timing which foods to eat before long runs and how much.

[@reynamarie181]

As a nutritionist, I will say that as I've been following your channel I've noticed you continue to restrict your diet more and more with each post. I've watched you lose a healthy amount of weight but now you're looking too thin. Restrictive diets especially being a vegan can be damaging and even dangerous in the long run. I hope you're being followed closely by your doctor. Just saying.

[@JustJeff777]

How is he restricted his diet when he's adding a lot more food to his palette than before?

[@Cyber4ev3r]

Temu nutritionist

[@santiagohardy2728]

I was raised eating processed white rice used in Spanish rice, arroz con leché on my mother's side, and plain white rice on my fathers side for rice and brown or red animal based gravies in my late grandma Ollie's Soul food recipes. In my adult life i had heard that white processed rice wasn't really as nutritious as a brown or black rice, but i didn't pay it much mind. Your breakdown of why you're making the change away from white rice is interesting and informative. Thank you for that.🙏 I've never made or experimented with quinoa. Your recipe looks DELICIOUS!

[@suzanneb6608]

I had the same experience with white rice and have given it up. I like quinoa as a good substitute as well. It also cooks super fast and easy. It freezes well, once cooked, for an even faster addition to meals.

[@SauceStache]

Yeah quinoa is great!!! And freezing is a great idea

[@DarthTecolote]

I’ve been watching your awesome videos since just before the pandemic. Love your plant base recipes. Thanks for sharing this recipe.

[@sporkredfox9884]

The arsenic...isn't significant. It really is only a concern for babies under 1 and even then fine in moderation

[@mollyoxy]

white rice is a staple around the world. I can’t imagine giving it up. Don’t be so restrictive…

[@SauceStache]

I said that. It was one of the first things I’ve said. I’m cutting out overly processed food and white rice. That’s not restrictive

[@deliad9960]

This makes sense, I've had a few issues and have cut out white flour, rice and white potatoes. I stay away from white breads and pastas as well. These used to make my stomach and chest ache. Also after a few health scares, I've started listening to my body and so far my body doesn't like anything that breaks down to easily. I'm doing and feeling much better after the exclusions.

[@jan9562]

Ive had the same favourite rice for 30 years: short grain brown rice from northern France ( I live not far away). It can be cooked to mushy, like sticky sushi rice; the long grain will not do this. But it can be cooked to where the grains stay separate, too. I usually have some prepped in the fridge/ freezer. Quinoa is also grown in the area, though it is quite a bit more expensive.

[@amandagavin2545]

So funny, I have been watching your channel for years, trying to make all those complicated cheeses and meats with some ingredients that I could never find, and now you make the fastest and simplest food ever! It really is better to follow a simple, healthy whole food diet, rather than all those delicious complicated foods. And you look so good, that it must be a way healthier choice. Well done!

[@SauceStache]

Thank you so much! You seem to be one of the few that seems to appreciate this! More to come

[@DespondentDragon]

You can also lightly toast the quinoa before boiling to give it a nice toasty flavor

[@automaton111]

Arugula is one of the healthiest greens. It is highest in nitric oxide and it is also cruciferous which gives you some sulforaphane

[@unbroken1010]

I have heard cruciferous is not necessarily good for you. People need to make up their minds 😂

[@automaton111]

@@unbroken1010 I’ve never heard that. What is the reasoning they give for thinking cruciferous vegetables are unhealthy?

[@aicbrian]

My wife and I were just talking about switching to quinoa. I've tried to do it before but always go back to rice. I'm going to pick up some quinoa tomorrow and give it another go

[@martymillman9487]

diva you're giving up too much. don't go too crazy

[@LousyMoonRecords]

Found an import company who tests their rice for arsenic contents and only sells if arsenic is way below threshold. I don't eat other white rice anymore.

[@AmiNorml2]

I switched to brown rice and brown Jasmine rice after I was diagnosed with liver cirrhosis in 2020. I completely changed my diet and stopped drinking alcohol to avoid any further damage to my liver. Then in 2023, I was diagnosed with diverticulitis because of my diet and lifestyle before my liver cirrhosis diagnosis. It's been the hardest thing to eat white rice and white bread when my diverticulitis flares up. I shuddered at the thought of white bread and found that white sourdough bread is ok. For at least a month, I have to eat a low residue/low fiber diet and avoid while grains. Then I can start adding fiber back into my diet slowly. At least I can still eat tofu and soy curls during a flare.

[@unbroken1010]

I believe brown rice actually has higher concentration of arsenic in it 🤷

[@tanyawales5445]

@@unbroken1010 That's why Asians was their rice, white or brown, before cooking it.

[@sannacook812]

Love it! Prefer quinoa, barley, spelt and oat groats. Love the texture and flavor

[@SauceStache]

Thank you!!

[@kiwifeijoa]

Yum, love those alternatives, and millet and buckwheat.

[@2020Decoder]

The Arsenic thing is almost irrelevant if you properly wash / rinse your rice first. Parboiling and draining and rinsing also helps that. It further depends on where you get your rice from. Different countries, different regions all have different levels, which, again, if you properly rinse your rice, makes it almost negligible. White rice is fine, in moderate amounts as you say...

[@shanna.thesingingvegan]

Other options (in case you're interested) could be sorghum, buckwheat~

[@thebowandbullet]

One of my favourite vegan restaurants make a 'parmesan' that's based on toasted quinoa. They put it on their Caesar salad. It's delicious!

[@unbroken1010]

That makes no sense

[@joanndavis4843]

You bring up a lot of valid reasons to give up rice. I do eat Jasime rice again after a few years of giving it up, too. When I completely gave it up, I lost 30 lbs in less than six months. I was keeping my total overall starches (carbs into sugar) to 8-10 teaspoons a day. Because 1 cup of rice equals 6 teaspoons of carbs, it was throwing off my calculations considerably. I tried the quinoa and all the other grains you mentioned, but the carb to sugar ratio was still a problem. Cauliflower rice was my answer since it can be doctored up to take on the spanish rice flavors that I loved. I'm back to eating rice again only a couple of times a week and have gained 15 of that 30 pounds I originally lost. But it's ok because I'm aware now to do the math every day to not go overboard on everything else I eat (again, with the carbs into sugars teaspoons considerations🤔). These "hidden sugars" are everywhere and are the reason America has such an overweight crises going on. But there's hope. And it's delicious. Just start loading up your plate with way more fiber because fiber cancels out the carbs on the same plate! It's an eating lifestyle where you're always full and losing weight, too. It's kinda fun watching the scale and all your friends' faces as you get slimmer & slimmer. Because you are in control now. Read the book "The Skinny Gut Diet" to know all about what you need to know to change unfavorable weight into a manageable situation👍.

[@Rah2005]

Been a fan of this page for a while, but, some of the recent videos are...aggressive. I want to watch your content but attacking rice is a strange flex for the rest of us.

[@SauceStache]

It’s wild the way people take things. I’ve watched this multiple times and had Monica watch it. I don’t get how this is an attack on rice. I made dozens of stipulations to the point where I feel like I needed to say “it’s not bad this is just what I’m doing and why” before every statements I guess that’s just how I need to make videos from now on.. 1-2 disclaimers isn’t enough, I need to drill it in. This video was not an attack on rice in anyway shape or form

[@JamesJansson]

He's not gonna have anything left to eat by the end of this year.

[@SauceStache]

I stoped ultra processed foods and rice! That’s it

[@JamesJansson]

@@SauceStache I'm kidding, just noticing your "I stopped eating" videos like "Why I STOPPED Eating Fake MEAT" and "Why I STOPPED eating Fake CHEESE" in your last video.

[@pac0re]

You're entering the realm of an eating disorder now... you need to keep your carbohydrate intake ample or you WILL crash and burn.

[@JayGreggy4973]

Something to note: Cooking white rice with a little coconut and refrigerating before using again significantly reduces the glucose spike, although there isn't alot of research yet.

[@90rock1]

I quit eating rice a While back for many of the reasons stated in the video. Quinoa is a great alternative which I eat often. I’ll rotate that with bulgur and wheat berries. All are good sources of fiber and protein. Occasionally I’ll make other grains like buckwheat, millet, amaranth.

[@julia__sana]

Quinoa is also my fav rice alternitive. I even use it in sushi rolls.

[@marathorne6821]

I am totally on board with switching from white rice to other grains. By which I mean whole grains. I have tried all sorts, including millet, quinoa, kamut, rye grains, barley, oat groats - there are so many options! I think rye grains and quinoa are probably my favourites. If we do eat rice from time to time it's always wholegrain basmati. It takes longer to cook but it tastes better and is much more nutritious. It's bizarre that we humans have made a habit out of refining stuff that starts off healthy and discarding the best bits! 🤔 I mean, why do that? Enjoy your quinoa! 😋

[@MysticScapes]

Please don't share misleading information about insulin spikes and GI if you're not a doctor or a nutritionist. Peace ✌️

[@SauceStache]

What misinformation did I share??? I didn’t give any advice or any information besides what I explained happened to me. Please explain or quote the misinformation I have

[@MikenAnne]

Uhh.. Endocrinologist is the word he was looking for. You can tell he’s never had an appointment with one. You’re good though. Sharing your personal data and telling us what you’re going to do about it is not misleading. Actually quite the opposite.. an influencer who isn’t hiding their process or journey, I’ll take it!

[@SauceStache]

Thank you 🙏

[@Kamesha703]

Recently greatly reduced my white rice intake as well. It's a staple for us in the Caribbean but I've known multiple women so far who have uterine fibroids and they all have extreme pain when they eat white rice so I thought it was best not to eat so much of it.

[@karlstenator]

An idea also, to reduce the glucose spike of white rice, perhaps you could just eat less white rice per meal?

[@thatveganchick668]

Also eating fiber-rich foods like veggies or beans helps with the insulin spike as well.

[@000snow000]

Or just increase the fiber by having veggies.

[@chrys.w.8022]

I like a mix of half bulgur and half quinoa. I rinse and cook in double the water following directions on quinoa bag. I still eat rice, but only when I go out to eat, which isn't often.

[@christiedecker2724]

You also might want to try millet. Lots of fiber and good things in there. Mix it all up, Mark. Better nutrition if we don't get stuck eating only one thing but a variety. Oh, there's also buckwheat, teff, amaranth and more. Blessings!

[@ColinsCity]

The spike probably depends on how much rice you have consumed , basmati rice even the white version is lower in carbs than regular white rice and it's flavour is much better. You should try white kidney bean pills before eating rice and see if that helps in anyway. I did the same for a few months this year replacing rice with either lentils or quinoa and didn't notice any changes but noticed a change when adding white kidney bean pills into the regime, they say it can block up to 50% of the carbs being absorbed, i can't vouch for that only that i used them nearly every day during christmas while eating chocolates that had rice syrup/powder added and some gluten free breads and i didn't gain any weight.

[@veganbanana4687]

If not soaked and cooked correctly it could decrease absorption of mienrals.... odealy, it should should be soaked overnight in acid solution and rinced throughouly before being well cooked

[@jackdawson1054]

Great attitude and ideas! Quinoa rocks. White rice is not high in arsenic, it is relatively high in arsenic compared to other grains.

[@unbroken1010]

Thought that brown rice

[@Jomok0]

I'll look into trying some of these alternatives because it's always good to expand one's diet. But white rice is something I could never give up lmao. it's my favorite my staple.

[@user-245er4ud]

If you love rice and can't give it up, like me I'm Asian American parents from India, I switched Brown Basmati rice as it's more healthy and still tastes great!

[@SauceStache]

Brown basmati has been a great alternative for sure!!!

[@kegugino]

Have you read the studies about lessening the impact of sugar spikes by cooking,cooling, reheating ? Thoughts?

[@thejollyjoco5322]

I’m Korean and most of my older relatives have diabetes! My mom says it’s all the rice and rice flour based products …

[@fenrin49]

arsenic is one of the only mineral poisons that your body has a metabolic method for dealing with. your body develops tolerance and immunity to it - its normally only a concern when you consume an amount your body has not acclimated too. but if i remember correctly the compounds it gets turned into when metabolizing can wear on certain organs - which then normaly can heal this damage. Its a very cool biochemistry thing that makes arsenic realy not dangerous unless very specific conditions are met.

[@Jacbean10]

I love quinoa, but has kind of forgotten about it. Thanks for sharing this fresh and delicious looking bowl. I will be trying it for suede. Please keep em coming!!

[@Liv.G121]

I would suggest black rice or "forbidden" rice, it my favorite!

[@1hiphopnow]

This video is right on time for me because I too been more on the quinoa

[@nattydred2593]

Steel cut organic oats cooked in a rice cooker, just like rice. Separate grains. We've even make sushi rolls with it

[@karlamarx5954]

Food fear mongering 😑😒🙄

[@SauceStache]

You didnt even watch the video... because there is zero fear mongering. I said over and over it's not bad for you.

[@000snow000]

​@@SauceStache "look at this scary blood sugar spike.... It has arsenic in it! I'm trying to be healthier so I'm cutting down... Oh but don't worry, it's not bad for you" This is how your message comes across.

[@unbroken1010]

​@@000snow000 relax Kamala Harris 😂

[@Kiroselg]

I hear what you’re saying about arsenic but it’s wild that brown rice didn’t even get a shout out 😂 I eat a variety of grains, including bulgur and cous cous (but honestly I could whack out the quinoa more) but brown rice is still a staple in my house, I even buy brown jasmine rice online. I always get a bit disappointed when I’m eating out and I forget that the default is always white rice, it just lacks the complexity of flavour and texture that I’ve come to know and love! 🍚

[@jasonblome5287]

I don’t eat white rice unless it’s the only option. Brown basmati, wild rice, or quinoa are my preference both for taste and health.

[@JTMusicbox]

Love your thoughts on this! Personally, I’d love to hear your thoughts on Amaranth. It’s also a favorite, especially when we can find red amaranth.

[@unbroken1010]

I remember it having something toxic in it. Needs to be rinsed for a day. 🤔

[@fishpickles1377]

I seriously need to do this, thanks for the video.

[@marytataryn5144]

quinoa gives me pouches under my eyes the next morning. It's just like white potatoes for me. I bought some spelt a couple months ago, and I soak it overnight and cook it for 1/2 an hour in the morning...even 20 mins is ok...but the longer the better....couple times a week Very chewy. add a touch of honey...if I want it to cool off fast, I put in some blueberries. spelt has healing properties. some pharmacist studied it and it can help against cancer cells forming.

[@hoomanvassef6483]

Quinoa was a staple of the Andean people due to its high nutritious value. They had to hide it from the Spanish conquerors who forced them to grow wheat instead. Today, it's still mostly grown in the Andes. But the dramatically increased production due to international demand has led to environmental degradation, and a tripling of its price, making it no longer an affordable staple for the locals. This is the first reason I only use quinoa occasionally. The second is that I personally feel that quinoa's bitter earthy flavor makes it not a clean swap for the mild sweet flavor of white rice for my taste. I'd rather have the nutty flavor of brown rice (caveat: may even be worse on the arsenic front), or barley or farro (caveat: neither are gluten-free). When I cook with it, I feel the need to offset that flavor with something savory, sweet, spicy, and/or fatty. That said, I'm not sure I've ever had it toasted. I'll have to try.

[@PMMcDaniel]

Why are you ignoring brown rice, which is unprocessed and much better tasteing.

[@rebeccajohnson7463]

Love peppery arugula. Thanks for the tip on crunchy Quinoa.

[@SauceStache]

Sooooo good!

[@amyelr]

I realized a while back that I didn't actually love quinoa, and was just kind of eating it out of habit, so I actually gave it up. 😂Mostly. It still has its place, but for me it's a sad substitute for rice. It's certainly good to mix up your grains and carbs though!