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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
AuthorKayley O'Brien* Don't forget to account for overnight soaking time.
The night before you want to make your rice, place the dry rice in a bowl and add water. Swish around a little and then drain the water. Repeat this a few times till the water is less cloudy. Then add some water, enough to cover the rice by an inch, and add the 2 tsp apple cider vinegar or lemon juice. Cover the bowl and let the rice soak overnight.
The next day, drain your rice and rinse and drain it a few more times. Meanwhile bring the 1/2 cup water and 1/4 cup bone broth to a boil (if you're altering the serving size then alter these measurements accordingly). You may combine them in the same pot when boiling.
Next, grab a small pot. I use a 1 quart pot when making 1/2 cup dry rice. Use a larger pot if multiplying the recipe. When you use a pot too big, the rice will dry out and stick to the bottom, leaving you with crunchy, underdone, and possibly burnt rice. On the other hand, if the pot is too small, your water could more easily boil over. So find a nice middle ground.
Then, add your drained rice to the pot and heat over medium heat. Stir the rice frequently till it pearls (that is becomes an opaque bright white color). This should only take a few minutes. Then add the boiling water and bone broth and a pinch of salt. Stir, put the lid on, reduce heat to low, and cook 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
Directions
The night before you want to make your rice, place the dry rice in a bowl and add water. Swish around a little and then drain the water. Repeat this a few times till the water is less cloudy. Then add some water, enough to cover the rice by an inch, and add the 2 tsp apple cider vinegar or lemon juice. Cover the bowl and let the rice soak overnight.
The next day, drain your rice and rinse and drain it a few more times. Meanwhile bring the 1/2 cup water and 1/4 cup bone broth to a boil (if you're altering the serving size then alter these measurements accordingly). You may combine them in the same pot when boiling.
Next, grab a small pot. I use a 1 quart pot when making 1/2 cup dry rice. Use a larger pot if multiplying the recipe. When you use a pot too big, the rice will dry out and stick to the bottom, leaving you with crunchy, underdone, and possibly burnt rice. On the other hand, if the pot is too small, your water could more easily boil over. So find a nice middle ground.
Then, add your drained rice to the pot and heat over medium heat. Stir the rice frequently till it pearls (that is becomes an opaque bright white color). This should only take a few minutes. Then add the boiling water and bone broth and a pinch of salt. Stir, put the lid on, reduce heat to low, and cook 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!
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 1/2 cup dry white rice | 320 | 1g | 72g | 6g |
| 1/4 cup bone broth | 10 | 0.1g | 0.2g | 2.4g |
| Total (the whole recipe) | 330 | 1.1g | 72.2g | 8.4g |
| Total (1/2 the recipe) | 165 | 0.6g | 36.1g | 4.2g |
Works Cited
1. Price, Weston. “Nutrition and Physical Degeneration.” California: Price-Pottenger Nutritional Foundation. 2014. Print.
2.“Nutrition Label of Rice.” Lundberg Family Farms, Richvale, CA, 2021.
3. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 14 June 2021.
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)
