Have you wondered if you should be eating rice?
Brown rice provides complex carbohydrates, which provide good energy.
Brown rice nutrients include: B group vitamins: B1, B3, B6 & B5 and minerals: phosphorus, magnesium, manganese & selenium.
It contains fibre, which is essential for feeding your beneficial gut bacteria and cleansing the body.
However, rice absorbs arsenic in the growing process and can be harder to digest for some people.
Most people choose white rice, which is higher in carbohydrates, contains less nutrients and has a higher Glycemic index than brown rice.
White rice
White rice is simply brown rice with the husk removed. This is where most of the nutrients are!
White rice is now artificially enriched with nutrients.
During the 19th and 20 centuries, millions of people, mostly in Asia, where rice was a staple diet, died from a deficiency in Thiamine (B1), when the removal of the germ and bran from rice began. The disease, Beriberi, is associated with muscle contraction and nerve function.
Brown, black or wild rice has more fibre:
Brown rice typically has six times more fibre than white rice. There's around 0.6g (per cup) fibre in white rice and about 3.5 g (per cup) in brown rice.
White rice actually is likely to have less arsenic than brown rice, because the husk has been removed. However, it's still best to consume organic brown rice.
Soaking rice for a few hours (then rinsing) before cooking, will aid digestion and also remove any toxins which are commonly present in soils throughout the world.
Brown, black or wild rice are the best choices. Basically white rice is just brown rice with the goodness stripped away! Source organic rice, to avoid pesticides & naturally occurring arsenic in the soil. Soak rice for several hours on the bench. This will increase bio-availability of nutrients, decrease cooking time and be easier to digest. A good option if you're time-poor is to buy an organic brown rice sachet, which just gets heated in the microwave
Read on for more about carbs and how to prepare rice.
Rice has been in and out of the spotlight for decades. Have you heard any of the following comments?
Rice is full of arsenic
Rice provides empty calories and too much carbohydrate?
Rice has anti-nutrients and we should never eat it.
Here's my tips:
Brown rice is a good source of fibre, essential for cleansing the bowl and providing food for the beneficial bacteria in your gut
Choose brown or wild rice
Rice is gluten free
Rice is a source of B group vitamins, magnesium, iron, selenium, phosphorus, potassium & calcium
Brown rice has a low GI and provides good energy for your body to function
Let's sort out this info:-
With the right choices and prep, rice provides an excellent source of micronutrients, fibre and energy.
Why Soak Rice?- Soak all rice before cooking.
Break down phytates and nutrients. This makes nutrients more bioavailable and easier to digest
Reduce toxins, such as arsenic
Reduces cooking time.
Soak for at least two hours on the bench, or for longer in the fridge. Add a squeeze of lemon to the soaking rice to further aid the breaking down of nutrients
Phytates - have you heard that rice is bad? An anti-nutrient?
Let me put your mind at ease. Rice does contain phytic acid, or phytates. These keep the seed safe from predators and provides phosphorus for the new seedling once it has been germinated. Phytates may reduce the body's ability to absorb iron and zinc. However, the body is clever at storing and absorbing the right amount of minerals and vitamins, if a balance of healthy foods are consumed across all food groups. Soaking will reduce phytates, breaking down nutrients, making them more bioavailable and making them easier to digest.
Soaking will also reduce toxins, such as arsenic (see below)
Synergy in Food - Nutrients in food, have the ability to absorb or block certain minerals and vitamins. The body is fine-tuned to work all this out, just choose real food!
Foods containing phytates contain certain compounds which may reduce risk of illnesses such as certain cancers. The research is ongoing.
It's essential to look at the synergy in food. Certain foods help each other block or absorb nutrients. Eating variety is key.
Scroll down to the bottom for easy
vegan rice bowl recipe
Diabetes:
If you have diabetes or are at risk of diabetes, seek advice from your health practitioner with regards to eating rice. Look for low GI foods which will sustain you, with plenty of veggies and quality proteins of choice.
Carbs & sleep
If you have trouble sleeping, have less carbs, such as rice in the evening, and eat a little earlier. Pair the evening meals with enzyme foods, which are good for digestion, such as pineapple, kiwi, mint, ginger, cinnamon, parsley, chamomile. Plus probiotic, protein-rich foods such as natural yoghurt.
Add Protein:
Rice is a good source of protein, however is not high in protein like beans, meat and eggs. So pair up your rice & veggies with your fave proteins.
All protein foods go with rice. Nuts and seeds are fantastic, because they packed with nutrition, They contain all three micronutrients:
Fat, carbs and proteins.
Sources of protein include:
Hemp seeds, sunflower seeds (non GMO) , pine nuts, cashews, lentils, black beans, chick peas, tofu (non GMO), tempeh, pasture-raised chicken, beef, eggs, fish, yoghurt & cheese. Peas are a high-protein vegetable.
*Ensure all protein sources are non-GMO, pasture raised, or wild caught. Search my other blogs for other protein info from Natural Space Nutrition.
How to prep & eat rice, checklist:
Choose brown, black or wild
Choose organic/Non GMO (non genetically modified)
Soak first
Discard water
Boil in fresh water
Rinse
Enjoy in a balance with quality protein of choice and plenty of veggies and spices like turmeric & black pepper.
Enjoy in moderation
Avoid in the evening if you have trouble sleeping. Enjoy carbs during the day.
We need carbs!
Carbohydrates are fuel for the brain and for your body's energy needs. Rice is a good source of carbs.
Healthy carbs include: Vegetables & fruit, quinoa, sweet potato, nuts & seeds.
You may be eating a low carb diet, for your individual health issue, such as Keto, diabetes, weigh management, heart and cholesterol issues, however it's essential to remember that we need fibre to cleanse toxins from the bowel and remove them from the body and also to fuel your essential good gut bacteria. Eating a balanced diet is key. Include: protein, fats and carbs, a rainbow of veggies & fruits and probiotic & prebiotic foods.
Seek professional advice to address your medical issues and nutritional health.
Arsenic
Rice has been known to absorb arsenic whilst it is growing. Arsenic is a natural element, however too much is obviously poisonous! It is more prevalent in farming methods which use pesticides & fertilizers.
The benefits of brown rice include: high in fibre which the beneficial gut bacteria love, magnesium, protein and vitamins B1 B3 & B6.
It is still a healthier option than many carbohydrate foods, such as pre-packaged processed foods.
TIPS to reduce arsenic:
Choose non GMO rice, which should be organic
Eat rice in moderation, in the context of variety in a healthy balanced diet.
Choose organic brown/wild/black rice.
Soak for at least two hours before cooking. Discard the water and refresh.
Add a squeeze of lemon to the soaking rice.
Boil rice in ample water, rather the absorption method.
White rice has less arsenic, however is nutrient depleted by the processing of removing the husk and other processing.
If you prefer the absorption method, using your rice cooker, choosing organic rice plus soak/rinse before cooking, will ensure less toxins and better digestion.
Do you need some help navigating the world of healthy, whole-foods? Book up a free 30 min chat.
If you'd like to receive my weekly email "health bites" let me know and I'll add you to the list.
Eat Well & Be Well everyone.
Laura xx
Comments