It seems that white ‘refined carbs’ are ‘bad’ for us. From bread to pasta, sugar and rice. Whilst rice is naturally gluten free, nutritious and a great source of energy, there has been an ongoing ‘rice debate’ for quite some time.
Brown rice contains bran (fibre) and white rice is stripped of bran. So, if like me, you thought that brown rice was the healthiest option, you might want to do a little research because brown rice also contains a higher level of phytates. These anti nutrients make it it hard for us to absorb minerals so even though brown rice has more nutrients, phytates bind to the minerals and strip them from your body. It’s worth knowing that eating TOO much fibre can be harmful and may lead to digestive disorders.
White rice has a lower level of phytates because it is milled so the bran (fibre) and almost all of the phytates are removed. It can therefore be digested easier than nuts, seeds and other grains but it is naturally higher in starch.
Some say starch is toxic because it breaks down into glucose and raises insulin. However, resistance starch (from potatoes, rice and beans) has been shown to
- Increase the bodies ability to absorb minerals
- Lower blood glucose levels
- Decrease the number of toxins absorbed in the body and
- Actually help with insulin sensitivity
So… Where does this actually leave us?
Low and behold, I have been eating ‘wild rice’ for several months now but have just come across this!…
Black rice is known for its delicious roasted nutty taste. It is high in anti oxidants, takes around 30-40 minutes to cook and turns into a rich dark purple colour.
- Offers highest level of vitamins, minerals and fiber of any bran rice
- High in minerals: magnesium, molybdenum and phosphorus
- Good daily source of protein and manganese
- Rich in antioxidants – study suggests 10 spoonfuls of cooked black rice contains the same amount of antioxidants as a spoonful of fresh blueberries
- Rich in iron
- Used in herbal Chinese medicine
- Blood tonifier
- High in amino acids
- Cooks in only 30 minutes
- Source of complex carbohydrates
- Gluten- and wheat-free
It can be eaten plain, added to a stir fry or used to make rice pudding.
What do I think?
I generally like to stick to long grain organic rice. It seems that white rice has many benefits, despite the fact the bran has been removed. In moderation, I think white rice is great because it goes well with veggies and can be used in meals/appetisers to replace potatoes or chips.
Black rice may just be my new alternative!!