Rice is one of the oldest cereal grains and along with wheat and corn, one of the three leading food crops in the world. It is a staple food for more than half of the world’s population, with 90% of the supply of rice is consumed in Asia. Rice can be a great food to add to your diet; if properly stored, it can be kept in long-term storage (Check out a post called “Be Prepared” to learn more about this). Rice comes in many varieties and various nutrient levels. When investing in your health, it is important to choose wisely, and then to properly prepare food to reap the most health benefits.

Healthy Varieties

• Brown Rice is minimally processed and still contains the bran and germ. It has three times more fiber than white rice and contains the antioxidants apigenin, quercetin, and luteolin all of which have anti-inflammatory properties. It contains B vitamins, iron, magnesium, and selenium. Selenium is important in the function of the immune system.
• Black Rice has been called “forbidden” rice as it was said to have been reserved for royalty in ancient China. It has the highest antioxidant activity and is rich in the antioxidant anthocyanin which has both anti-inflammatory and anti-cancer properties.
• Red Rice has higher protein and fiber than white rice. It contains the antioxidants anthocyanin, myricetin (anti-cancer), and quercetin.

The types of rice to avoid are white rice and prepackaged blends that contain high amounts of sodium, added sugar, artificial colorings, and preservatives. Brown, black, and red rice offer more nutrients for our health, but rice does have a negative side. Rice can contain arsenic and other heavy metals, so it is important to know where your rice is being sourced. A great step is to choose organic if possible, to limit some of the arsenic levels. That being said, even organic rice can contain arsenic and other heavy metals; it is important to properly prepare rice. Soaking grains, including rice, helps break down anti-nutrients and hard-to-digest components and at the same time can release beneficial nutrients. Soaking rice prior to cooking was traditionally practiced in Japan, Korea, and other Asian countries; we too can benefit from this practice. It is best to soak the rice in an acid medium; this activates phytase (a natural enzyme) which helps release important vitamins and helps to reduce phytic acid (an anti-nutrient which can hinder mineral absorption). The acid medium can include whey, lemon juice, apple cider vinegar, water kefir, or kombucha. I usually use whey or lemon juice. A recent study found that soaking brown rice can reduce the arsenic level up to 40%. Check out how to cook rice step-by-step recipe below and enjoy a healthier rice option; plus your rice will cook a whole lot faster if you presoak it. You can check out other post for properly preparing foods such as “Nuts and Seeds” and “Beans”. Do you eat a lot of rice? Have you ever presoaked it? What is your favorite recipe that includes rice? Be blessed and be a blessing, Heather

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