Tonight I tackle the interesting and somewhat controversial topic of the nutritional benefits of rice. Let me start by saying that there are over 100,000 varieties of rice, the common ones providing half of the daily calories for half of the worlds population. In the USA, consumption of rice and rice-based foods has increased greatly with the popularity of gluten-free diets. The milling and polishing of natural brown rice to white rice, by removing the bran, germ and fatty acids, extends the shelf life of rice from 6 months to 10 years, making white rice a staple to feed our country and the world. This processing also removes 80-90% of the nutrients in rice, including manganese for energy production and protection from oxidative stress; selenium for immune support and detoxification; magnesium and B3 for brain health. In addition, whole grain brown rice contains fiber, shown to decrease insulin resistance and metabolic syndrome, lower cholesterol, reduce atherosclerosis, and promote weight loss. Many of the above phytonutrients give brown rice a role in cancer protection. So eat brown rice, right? Well, recent studies reveal that the germ and bran of rice have an affinity for arsenic and other heavy metals, so rice grown in fields that are currently or were previously treated with pesticides, or contaminated with other environmental pollutants, may potentially present a health risk. So what is my recommendation? Chose organic. When possible, chose rice from smaller farms known to be free of prior pesticides. Limit consuming brown rice and rice products (my favorite is Food for Life brown rice tortillas) to 2-3x/week. When preparing rice at home, rinse prior to cooking, and consider cooking the rice in additional water that you drain prior to serving. Food for thought!
Posted on: Thu, 13 Nov 2014 03:06:23 +0000
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