Fermented brown rice protein is a plant-based protein with various benefits.
Brown rice contains very interesting and effective proteins. One of the advantages of brown rice protein is its ease of digestion. It contains 13 grams of protein per 15 grams of product, gluten-free and zero carbohydrates.
An excellent alternative to whey and soy proteins, brown rice protein contains no common food allergens, making it a great alternative.
Brown rice protein has several health benefits.
It contains good lipids because they help reduce and balance cholesterol levels in the body. The lipids in rice act on LDL cholesterol (bad cholesterol). It is also preferred because it has very few carbohydrates and a good fiber content.
Brown rice protein is one of the most popular proteins among elite athletes looking to maintain or build muscle mass; it is considered as effective as whey protein (also called whey or whey). Surprising! An American study 1 was conducted on two groups of 12 young men. Both groups followed the same strength training program for 8 weeks, with three sessions per week. The difference was that the first group received 48g of whey protein immediately after training, and the second group received 48g of rice protein at the same time. The result: there was no significant difference between the gains in physical performance or body composition of the two groups. This means that both groups gained strength, muscle mass, and lost fat in the same way, despite consuming two different protein sources after training. Whey protein did not demonstrate superiority over rice protein on this occasion.
Brown rice protein helps increase athletic performance, improves recovery after exercise, and contributes to increased muscle volume, strength, endurance, power, and endurance. These amino acids provide the body with the energy it needs even during the most demanding sports workouts. The body uses the amino acids at its disposal to regenerate and repair muscle tissue.
It is filling and contains a significant amount of nutrients.
Increasing your protein intake can also be beneficial for weight loss. Roberta Anding, a registered dietitian, certified sports dietitian, and spokesperson for the American Dietetic Association, mentioned in an article for "Today's Dietitian" that increasing protein intake promotes greater satiety and more sustainable weight loss. 2
By allowing brown rice to germinate before turning it into powder, some of the phytic acid in the grain is eliminated, which affects the body's absorption of certain minerals (often the cause of deficiencies in vegetarians who consume a lot of whole grains) with the help of the enzyme phytase, also present in rice.
In summary
Rice protein is a popular protein among vegetarians and vegans, or anyone looking to increase their protein intake without exceeding the recommended amount. Its creamy texture makes it easy to incorporate into smoothies, pancake mix, snacks, cookies, muffins, and even sauces, etc. Rice protein is a tasteless plant-based protein that can be easily added to all our recipes and dishes.
Jean-Yves Dionne's take on fermented proteins, proteins and muscle mass in this live broadcast from August 19:
The definition of fermented proteins (02:47)
Normally, just in plant proteins, we're also going to extract things that you don't want. So, we often make a fermentation process to break down these things that we don't want and make the protein more digestible. (The same principle as soy). You'll find it in all kinds of grains or seeds or legumes or even potatoes, if we want, we can extract the protein and there remains the notion of: Okay, it's a protein concentrate, do I have a good ratio of amino acids? Will fermentation suit me? The little perpetual obsession "Watch out for food intolerances" rice is one of the proteins best tolerated by the vast majority of the population, very very little intolerance to rice. If you go to soy, other legumes, pumpkin, potato, there's a whole thing there that one person among many others will say, ah no, that gives me a stomach ache.
Is it true that it's fermented or not? That's where you have to go see the supplier to see how they work. Jean-Yves worked on an Excel spreadsheet with all the proteins to have an optimal amino acid ratio. Because we want, it's not just to say "I eat protein", this protein must meet my needs, and there, I have the notion of essential amino acids, conditionally "essential" amino acids like arginine, and non-essential amino acids. What do I want more or less of, what combination? That's what he tried to do with his Excel spreadsheet, then he stopped at a certain point with: One minute, such a legume, there are leptins in it, what by concentrating, do I increase this risk? Is the product fermented and then there, the supplier did not have the answers. For example, we offered him potato protein. Potato protein, do we concentrate the solanines or not? Because the potato is not a source of protein, but there are proteins in it. If we concentrate them industrially, we can have an interesting product, but at the same time, in the potato, there are substances that can interact with certain constitutions, and that's where we lacked information to put our stamp on it. Rice is one of the best-tolerated food substances in the population.
Is a fermented ingredient necessarily changed?
Rice is transformed by the fermentation process. Where you have to pay attention to the industry, to the labels, is when you have products, fermented glutamine. You have to understand glutamine, it's a unit amino acid of a pure molecule, how is it made? In a laboratory or in a test tube, not quite! It is made by fermentation from a substrate, it is fermented in the sense that in industry, we have huge tanks in which we put nutrients that will ensure that the bacteria inside will lay eggs of glutamine. But it is not a fermented product in the sense that he understands it.
Is rice protein complete? Yes and no. No in the food sense, yes in the extract sense. The amino acids are there, but based on the ratios, the final protein won't be complete, in the sense that there aren't enough essential amino acids, hence the combination with other foods. But when you make the extract, you can have enough essential amino acids to qualify as complete.
If the mixture is not fermented. We could have taken the mixture and fermented it after, yes, but that adds so many tasks that the product will be overpriced afterward and the time between, I order a raw material, I formulate the deal and I send it to fermentation, it takes X weeks more.
Is unfermented protein still okay for most vegetarians? When it's done right, yes. Normally, for most people, yes! Always taking the individual into consideration.
When we talk about a protein extract, the amount of carbohydrates on the label will be tiny. Rice is primarily carbohydrates, like potatoes. But if we extract the protein, there will be a portion of carbohydrates that will come, but it will be tiny. It won't be just carbohydrates, so it will be written on the label, like your portion of X grams of protein, you will have a tiny bit of carbohydrates, but not a lot.
Proteins to lose fat and increase muscle mass without changing anything (57:02)
Let's go back to two opposing phenomena in our body called anabolism and catabolism.
Anabolism, its ability to build itself. We think of anabolic steroids. We all have anabolism. The child is in an almost 100% anabolic process, he grows. At his age (sixties), there is an effort to be made to not be in catabolism, in destruction.
Catabolism is destruction, but the body doesn't destroy. The body seeks to recycle, so we are in an anabolism-catabolism balance.
The problem is that the diet is not what it should be, the level of stress, whether physical (physical activity, wear and tear) or psychological stress, which leads to an inflammatory state, does not matter. We should be in balance.
It turns out that many people in our society don't consume enough protein. What's happening? Their muscle mass, and therefore their body's protein levels, are decreasing. We lose muscle mass as we age. This is the norm. Is it normal? It's not necessarily the same thing. We have to be careful about what the statistical norm is and what it should be.
When we get older, the big anti-aging challenge is to age in good health, it's not to fall into this typical pattern of elderly people in poor health who will crystallize and their field of interests becomes restricted, they become almost children and no longer eat anything. We see it in CHSLDs, sick people losing their autonomy, it's rare that they all have their faculties, they are all there but they don't have the alertness of mind they had at 20. And it's easy as we get older to fall into a pattern of "I always do the same thing." So it's a personal challenge. When we get older, we have to be smarter and that's where we must look for tools that allow us to perform correctly more than adequately and not only maintain but improve our health.
MGill's studies on older adults have found a direct link between quality of life, muscle tone and protein intake.
We can go further than that: the protein intake spread over the 3 meals. Very often someone can eat enough protein to have a full-carb lunch with almost nothing else. For example, toast and a cup of tea. And that's where we need to go. The goal is not to tell people to just eat protein, no, but know that the main building block of the body is protein, amino acids. We're talking about collagen. Why collagen has an impact on the joints, the dermis, the skin is because we are made of collagen, and when we give a larger dose of nutrients, the body tends to use them to repair these tissues.
A concept, a theory that was put forward by Mr. Bruce Ames, called the triage theory. Triage, think of the hospital, the triage nurse will make the selection between cases, emergency or otherwise. Same thing in a train station, some pass, some don't pass, it goes left, it goes right. The body does the same thing. Then a borderline deficiency occurs, we just have enough but it's not optimal or we lack it, what does the body do? The body chooses according to the most urgent.
Let's go back to vitamin K, if we have a borderline deficiency, what will he choose? Vitamin K serves two major functions, several but two major ones: blood clotting and bone health. If we lack vitamin K, what will he choose? Emergency, he will maintain the quality of clotting because if there is a problem there, you risk dying.
The body chooses this, the Bruce Ames theory is that all nutrients have this pattern. There are long-term uses, which is what Jean-Yves wants to prioritize and who wants to seek to have an optimal rate in everything he does because his idea is to still be the old tiresome guy in 30 years and more. But the body will say no, no, no, if there is a deficiency, the long term, forget it. It will be interested in the short term. This is where we want to optimize, not overdose, and not fall into the other phenomenon which is anabolism pushed to the extreme, which pushes the body to want too much. For example, if we eat too many carbohydrates, the body grows and that's when the growths come out (the little nipples, the small tumors, skin tags, symptoms of insulin resistance).
So, that's where there's a notion of balance: I want to optimize, I don't want to maximize. The goal isn't to become super fat, the goal is to be as fit as possible.
When you take enough protein, the body will build muscle mass even if you don't train? To bring you back to where you should be. That's the idea, someone who has low muscle mass, often, we scratch a little, and we see that the person is not eating enough protein, and that's where taking a sufficient protein intake over the weeks and months that follow, we see a toning of the muscle mass. It will gain size. On the other hand, someone who is built like a refrigerator, they have muscle mass, if they increase the amount of protein, it won't change anything for them. It's the notion of optimization that comes into play again.
The body will try to maintain itself by all means and muscle mass is perhaps not urgent, if it wants to maintain it, it must be given sufficient tools and it is true that it is a sufficient protein intake, we see it more and more, the first doctor who spoke about this was Ted Naiman in his book PE Protein Energy, and we see this spreading in the community where people say: ''I start eating a little more than the recommendations and I am leaner and stronger, without changing anything, ah! my physical activity becomes more efficient.''
It's clear that if we're sitting in front of the TV, eating more protein means eating more calories, it won't change anything, but if we're even slightly active, the body will try to maintain itself, to use it, we give it nutrients, what does it do? It will reach its optimum. You want to spend the optimum because you want to practice performance sports, that's a different story. We're not there at all. We're in the business of optimizing our state.
References:
1. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance, https://pubmed.ncbi.nlm.nih.gov/23782948/ Nutr J 2013 Jun 20;12:86. doi:10.1186/1475-2891-12-86. Jordan M Joy, Ryan P Lowery, Jacob M Wilson, Martin Purpura, Eduardo O De Souza, Stephanie Mc Wilson, Douglas S Kalman, Joshua E Dudeck, Ralf Jäger
2. https://www.todaysdietitian.com/newarchives/020810p34.shtml
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