Rice has been a staple for more than half the population in this country as well as others around the world. If that is the case, then why is a large percentage of people in this country obese compared to others like Japan for instance. There are many varieties of rice, but we typically group them into two categories: white and brown rice. Of the two, white is more widely consumed and preferred by many people. It is also the least healthy, at least in this country. Let's take a look at the nutritional value of white rice, how it compares to whole grain brown, and a healthy way to enjoy any rice you choose.
First let’s talk about what rice is. It's a grain. Brown rice is a whole grain containing all its parts: the bran, embryo, and the inner part called the endosperm. White rice only contains the endosperm. This is most unfortunate since the bran and the embryo contains vitamin B, minerals, phytochemicals, and fiber. The endosperm is where all the starch is. No brownie points for white rice. White rice labeled "enriched" only means that a fraction of the original levels of vitamins and iron have been added back making it useless. Because of the stripping of the grain white rice has 2/3 less potassium and magnesium compared to white rice and no fiber.
Nutritionally white rice has gotten the shaft, only in this country. Anything that is enriched means that it has been stripped of any nutritional value after it’s been chemically processed then a fraction of its vitamins are put back. It's just cheaper to make. Research shows a direct correlation to diabetes type 2 and high consumption to white rice. There is a very small amount of white rice on the market that has not gone through the stripping process does not cause a spike to your sugar levels, but good luck finding it. So, what's a person to do?
There is a way to eat carbohydrates, of course in the proper amount so as not to spike your insulin level causing you many symptoms including obesity. Cooking and cooling starches, including white rice has been shown to increase a substance called resistant starch. Resistant starch is a unique carbohydrate that has been shown to naturally up the body's fat-burning furnace… YESSS! It's just like fiber in that you can't digest or absorb it. When it reaches the large intestine, it gets fermented which triggers the body to burn fat! Can you believe that? Christmas has come early this year.
There have been numerous studies on the cooling processes of carbohydrates after cooking. One took freshly cooked white rice and cooled it for 10 hours and another batch of cooked white rice and cooled it for 24 hours then reheated. The reheating of the cooled rice actually upped the resistant starch. The consumption of both cooled rice resulted in a low post-meal blood sugar response compared to freshly cooked rice. The outcome is to cook, cool and then reheat for use and there won't be a spike in your sugar levels.
So, what did we learn here. First and foremost, always use whole foods. “One minute rice” is not whole, it's filled with chemicals, and it will always raise your blood sugar, cooling it or not. Second, portion control is key here as well. Third, we all know that white rice has significantly lower nutrients compare to whole grain rice and does not have the protective benefits against heart disease like whole grains. Finally, we learned that no single food breaks your health barrier. If you choose white rice over brown, then it is just smart to be healthy and use the cooling method. It is also healthy to pair it up with a protein and or fat to slow down the spiking even more, every bit helps. Health is a gift that we can never get back once squandered foolishly.
Stay healthy my friends, stay happy and don't forget to LIVLIFE.
Dr. Livia Valle, Mom/Chiropractor/Health and Wellness Coach.