Breakfast - 2 eggs, lunch - salad with chicken or nuts, tomatoes, carrots radishes, etc. Dinner - small steak and 2 green veggies.
Very good question, asked many times. Bottom line is, brown rice has fiber surrounding grain (not processed), which is different than white rice. This causes a slower rate of digestion and absorption of the carbohydrate in it and can lead to lower levels of blood sugar after eating. This is known as a lower glycemic index food. It is important to note that each 1/2 cup rice (brown or white) is 20 grams of carbohydrates and this must be integrated into daily total carb intake of about 130 grams per day for good control of diabetes and weight. Dietary fiber has many health benefits involving cardiovascular system and gastrointestinal tract.
M. Leder, MD, FACP, FACE