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Brown Rice [GF]

GI = 50 - 60

Brown Rice

Low Pesticide Residues

  • With brown rice, processing only removes the hull which is the outermost layer of the rice kernel. This is the least damaging process in terms of its nutritional value.
  • Brown rice is an excellent source of the following.
  • Lignans - [protective against many glandular cancers].
  • Magnesium - [this is a ‘macromineral’ hundreds of milligrams of magnesium are needed each day for a variety of biochemical processes. Magnesium is important for blood pressure and cardiovascular health. Over 300 enzyme systems depend on magnesium to function.]
  • Manganese – a mineral that is important for energy production from proteins and carbohydrate. About 88% of the daily intake of manganese is supplied in just one cup of cooked brown rice. It is an important mineral in the synthesis of fatty acids and is a critical component of Superoxide dismutase [SOD] a mitochondrial enzyme that protects this important energy producing organelle from damage as a result of free radical generation during the process of generating ATP [energy] from foods.
  • Selenium – important for protection in oxidative stress. Is a part of an important antioxidant enzyme called glutathione peroxidase in terms of cancer prevention. Critically important in the production of thyroid hormones. Has been shown in studies to help with DNA repair and synthesis.

Cooking Brown Rice [Available in pre-cooked packages in supermarkets]

  • Always rinse the grain first.
  • Add 1 cup of rice to 2 cups of water . Cooking time [boling] around 40 minutes or more.
  • Cooking rice is an art. You may want to invest in a rice cooker or use pre-cooked packages of brown rice. Just as healthy and very convenient.

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 kidney 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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