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How To Cook White Rice To Reduce Anti-nutrients
I’m generally not a fan of grains, however I think properly prepared white rice can have a beneficial place in a healthy diet.
Why white rice?
Because white rice has less anti-nutrients, plant toxins, and fiber than brown rice. All of which make the nutrients in brown rice less bioavailable, meaning you can’t absorb as many nutrients, and make brown rice harder on the gut and digestion. (More info on anti-nutrients and plant toxins can be found in this article)
In fact it’s been said that white rice has the least anti-nutrients and plant toxins of any grain which is why I think if you’re gonna consume any grain, white rice is the best choice. (Side note: sourdough bread made from ancient grains, traditionally made organic corn tortillas, and soaked oats can be good as well).
With that being said it’s still important to properly prepare white rice to further reduce the anti-nutrient and plant toxin content. By properly prepare, I mean soak overnight in water and a little apple cider vinegar or lemon and then cook it with some bone broth. This will aid in the digestibility and nutrient availability of the rice.
Our ancestors knew the importance of soaking, sprouting, fermenting, and properly preparing foods. And therefore it was a regular practice for cultures all over the world to do these before consuming foods like grains, legumes, nuts, and seeds. (1)
But wont white rice spike my blood sugar?
If you eat it alone, yes. However, I recommend you consume all carb sources with protein and fat. This will tame the blood sugar and prevent it from spiking.
Anyways I hope you enjoy this recipe!
With love from my kitchen to yours,
Kayley
How To Cook White Rice To Reduce Anti-nutrients
* Makes about 5 cups rice
The night before you want to make your rice, place the dry rice in a strainer and rinse with water while using your hand to move the rice around. Then transfer the rinsed rice to a bowl or tupperware, add enough water to cover the rice by at least a cm, add the 1 tbsp apple cider vinegar, swish around to mix things good, cover, and let the rice soak overnight.
The next day, strain and rinse your rice. Then grab a pot and add the strained rice, 3 cups water (or bone broth), and a pinch of salt to the pot (if you're altering the serving size then alter these measurements accordingly) and bring to a covered boil over high heat.
Once boiling, reduce heat to low and cook covered for 8 minutes. Then turn off the burner and let sit for 5 minutes, without lifting the lid. The steam will continue to cook the rice as it sits. After that your rice is done and ready to be enjoyed!
Ingredients
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 1 cup cooked white rice | 205 | 0.4g | 45g | 4.3g |
(2)
Works Cited
1. Price, Weston. “Nutrition and Physical Degeneration.” California: Price-Pottenger Nutritional Foundation. 2014. Print.
2. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 5 November 2025.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
