Rice: is there a more controversial food? Some rice fans claim it is a super-healthy food in all forms, some believe rice is the worst thing since gluten, and still others only believe brown rice is healthy. So what is right? Can you eat rice guilt-free, or should it be a rarely-served food?
The Health Benefits of Rice
Rice contains many healthy nutrients. In a 100 gram serving of rice, you will find:
- B vitamins
These nutrients are found in all varieties of rice. Brown rice has slightly higher mineral content, because a lot of the minerals are present in the bran and germ of the rice (the par that makes it brown). Rice is a food that no one can agree on. Some nutritionists believe rice should be avoided at nearly any cost. Others suggest it is fine to eat in moderation. Most agree that ideally, rice is best reserved for high-activity days.
Another concern with rice is the possibility of arsenic content. Most nutritionists agree that in small doses, arsenic is unlikely to be a concern in white or brown rice. Some research suggests that rice grown in California is naturally lower in arsenic.
Recipe to try: Cajun Red Beans and Rice for a Crowd
Brown Rice Vs. White Rice
Some nutritionists suggest that the higher nutrient content in brown rice makes it healthier. However, brown rice also contains phytic acid, which is nutrient-blocker that can cause digestion issues and prevent the absorption of some nutrients. This means that in some cases, brown rice may not provide any additional nutrients or even less than white rice.
If you don’t eat a lot of rice anyway, I’m not sure it makes a whole lot of difference what you eat. White or brown would have similar effects in small amounts.
On the prepper side, white rice tends to last longer in the stockpile than brown, because of brown rice’s tendency to go rancid much faster.
Recipe to try: Tomato Curry Rice in the Crockpot
Another Healthy Rice Option
One way to boost the nutritional power of rice is to serve it sprouted. Sprouted rice is partially germinated, which boosts the nutrient content of the rice. Sprouted rice is easier to digest than dried rice, and takes less time to cook.
Recipe to try: Fancy Rice Side Dish
The Best Way to Prepare Rice
If you choose to use brown rice, keep it refrigerated. Brown rice has more oil, which causes it to go rancid much faster. Some of the “woody” taste associated with brown rice is due to spoiled oils, rather than from the natural flavor of the rice. Try to consume brown rice quickly if you do not want to store it in the refrigerator.
If you are concerned about the calorie content in rice, scientists from the College of Chemical Sciences in Sri Lanka found a way to reduce the calorie content in rice while boosting its nutritional powers.
The scientists prepared rice normally, but before adding rice to boiling water, they added coconut oil to the water using an amount equal to 3 percent of the weight of the uncooked rice. After cooking, the scientists cooled the rice in the refrigerator for 12 hours before eating. This changed the composition of the starches in the rice, which reduced its calorie content by about 15 percent.
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by Kylene & Jonathan Jones
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Rice: The Conflicted Side Dish
While no one quite agrees on whether rice is actually healthy for you, eating rice in moderation is an excellent way to add gluten-free grains to your diet as a filler and source of fiber. In small amounts, rice does not seem to cause much harm, and for preppers, rice is great to keep on hand for emergencies.
Are you for or against rice?