There is quite a bit in the press about how eating grains can be harmful to your health. I do agree that a ‘white’ diet of refined grains every day does not provide the body with any basic nutrients except for sugars. However, whilst I am on the fence when it comes to wheat which has undergone so many natural and man-made changes in the last ten years, I do feel very strongly that some grains do belong in our diet and for very good reason. Apart from the nutritional content, fibre plays an important role in our lives and to be honest, brown rice is a staple that I keep in my larder the whole time and I always have at least a couple of tablespoons a day even if I am watching my weight. Here is why…..
As the body releases waste and toxins from the cells and tissues it will pass through to the intestines. There are some normal side effects that might occur as this takes place but if you include fibre, particularly brown rice the toxins will be removed quickly and efficiently, speeding up the detox process.
WHAT IS SO SPECIAL ABOUT BROWN RICE?
Of all rice – any form of brown rice will contain more of the nutrients as it loses only the outer layer of the grain called the hull. During the process that turns brown rice to white rice it loses 67% of its vitamin B3 (niacin) 80% of B1, 90% of B6 – half of its manganese and phosphorus, 60% of its iron and all the dietary fibre and essential fatty acids. Do you realise that to make white rice acceptable as a food it has to be artificially enriched with B1 B3 and iron? It is amazing the difference that processing a food can have on its nutritional content.
Brown rice is a very rich source of manganese –essential for blood health. It is also necessary for bone health and for it’s antioxidant capabilities in preventing damage to cells, particularly blood cells.
Brown rice is rich in fibre, which cleans the system of toxins and harmful deposits in the blood so helps keep your cholesterol down. Like oats it tends to release its energy slowly so maintaining stable blood sugar levels. The fibre is insoluble which means that it works through your system efficiently. This prevents some organs from getting into an overload situation like the liver and the bile duct – a speedy process through the system ensures that the bile duct does not secrete too much bile which can lead to gallstones.
Proteins like turkey are high in selenium but so is brown rice and it is very important for our immune systems and thyroid function – also to help prevent cancer as it encourages healthy DNA repair in the cells.
Magnesium is present in high quantities and this is associated with a number of systemic problems such as asthma – high blood pressure –migraine headaches and reducing the risk of heart attacks and strokes. Magnesium does this because it helps to regulate nerve and muscle tone by balancing the action of calcium. You will see that very often calcium supplements are teamed with magnesium.
Calcium tends to rush around frantically and needs magnesium to curb its enthusiasm. For example if allowed to, calcium will overwhelm the nerve cells in the muscles and they become over activated. This causes the muscle to overwork and wear out faster. This occurs if you have insufficient magnesium in your diet. Another reason that magnesium is so important is for bone health and about two thirds of the magnesium is found in the bones of the human body. The rest is stored for when needed. Brown rice provides nearly a quarter of your daily requirement in one serving.
The human body is over 100,000 years old. In that time the body has developed an incredible defence mechanism called the survival instinct. In some cases it is miraculous. It is only in recent centuries that we have begun to refine our grains.
Recent researchers are maintaining that we ate few carbohydrates in the form of grain but I do dispute this. We would have eaten anything in our path that was in the least bit edible and certainly wild grains would have been a seasonal addition to the meat and fish that were hunted.
So our bodies spent the first 99,900 years eating whole-grains including rice. Wheat only came along about 10,000 years ago. During those many thousands of years our bodies evolved a very precise dietary support system that provided it with everything it needed to survive and be the fittest. It was essential for the survival of mankind that only the fittest made it through. This ensured that each generation was stronger.
If you go back to what I was saying about the loss of nutrients in the processing of brown rice to white rice you can perhaps understand why we are now facing the sort of medical problems that we are. We are depriving the body of not just a food group but the essential nutrients and energy that they provide.
You do not have to eat a plateful every day -for rice I would suggest two large tablespoons – it is actually very nice to have a cereal bowl of white rice with some warm milk and a banana for breakfast if you prefer a non-savoury option.
Brown rice needs to be prepared a little carefully – don’t get the easy cook as this has been partly processed. I suggest the real stuff, but put in a large glass bowl before cooking with cold water to cover it and whisk as hard as you can – then drain and then repeat until the water is clear. This gets rid of dust etc.
It takes a little more boiling than white rice and check after about 20 minutes until you get a slightly chewy and nutty tasting grain.
Use for any other dish that you would cook rice for. Curry, risotto, paella or mixed through a salad.
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