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Brown Basmati Rice [GF], FODMAP Friendly

GI ~ 45 - Gluten Free

Brown Basmati Rice

Low-GI and Low Pesticide Residues

  • Is a fragrant rice and the name actually means “the fragrant one”. It is a long-grain rice and is available in both white and brown varieties.
  • It is the philosophy of this website to use the least processed form and thus brown basmati would be preferred. It has the best of both worlds, the least processed and hence higher nutrient content and a low glycemic index [GI]. As indicated above if the outermost layer of a grain of rice (the husk) is removed, what is left is brown rice. If the bran layer underneath is also removed, what then remains is white rice. Many vitamins and minerals are lost in this processing and polishing to produce white rice.
  • You can purchase brown basmati rice already cooked in sealed packets where all you need to do is heat say in a microwave or add to stir-fries etc. This is both convenient and healthy.
  • Basmati rice has a different from of starch [amylase] to many other forms of rice and this causes the glycemic index [GI] of this form of rice to be much lower than many others.
  • Doongara is another low-GI rice that can be used.

Cooking Brown Basmati Rice [Available pre-cooked - very convenient and just as healthy]

  • Always rinse the grain first.
  • Add 1 cup of rice to 2 cups of water . Cooking time [boling] around 45 minutes or more.
  • Cooking rice is an art. You may want to invest in a rice cooker or use pre-cooked packages of brown basmati

FODMAP Friendly

  • FODMAPs are readily digestible carbohydrates and sugar alcohols.
  • For more information on FODMAPs - Click here

What you should know!

  • Rice is one of the safest foods.
  • It has a very low allergenic potential.
  • It is one of the grains least contaminated by pesticides.
  • Brown rice contains moderate amounts of oxalate and should be limited by individuals who have a history of calcium-oxalate stones [white rice doesn’t]

Food safety issues

Bacillus cereus - causes the 'Fried Rice Syndrome' where cooked rice sits at room temperature for hours

“What makes you sick is Bacillus cereus, says CSIRO food microbiologist Cathy Moir. These bacteria produce toxins that will give you a mild vomiting illness shortly after you eat the contaminated food (sometimes it only takes 30 minutes to get sick). Bacillus cereus is commonly found in the soil and sometimes in plant foods that are grown close to the ground – such legumes, cereals, spices etc.
If foods are cooked and handled correctly Bacillus cereus isn't a problem, but in dry conditions – such as those found in a rice packet or spice container – Bacillus cereus remains present as spores. The spores remain dormant until you add water, then presto they germinate and grow.
Unfortunately the cooking process doesn't kill the heat-resistant spores or the toxin produced so once the rice is cooked the bacteria grow and thrive in moist, warm environments
The best way to avoid food poisoning from Bacillus cereus and other – often nastier – bacteria is to always cook and store food safely.
• Keep hot food hot (above 60°C) and cold food cold (below 5°C). Throw away any cooked and/or perishable food that is left out of refrigeration for more than four hours.
• Wash your hands before and after preparing food and before eating
• Cook food properly. Cook poultry, minced or boned meats, hamburger patties, sausages and stuffed meats right through until all juices are clear.
• Separate raw and cooked food in your fridge. Store raw food covered at the bottom of the fridge. Don't allow raw foods to touch or drip on ready-to-eat food.
• Keep kitchen and utensils clean. Wash boards, utensils and work surfaces between use for raw and ready-to-eat food.”

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