I’m not a doctor. I’m not anything.
I just love preparing good food, and studying food science.
Dear rice lover,
Calm down there. Nobody is going to make you give up anything you don’t want to.
After giving up all grains for sixty days (doing Whole30 twice, back to back), I’ve found that rice is one of the culprits that gives me heartburn and discomfort. I’m not too tempted to eat it.
But what if you’re okay with rice? What if it’s an integral part of your life? How to make it more nutritionally acceptable for a Real Food lifestyle? How to avoid the glucose spike that follows from eating a food that is, effectively, pure sugar?
Health advocate Ashley Grosch, leader of national health education group The Oil Tribe, suggests adding a tablespoon of coconut oil to every one cup of rice you cook. This converts digestible starches into indigestible (resistant) starches, so the rice doesn’t metabolize as glucose (unused glucose is what builds fat in our bodies!). Resistant starches are also prebiotic and complimentary to probiotic foods, as they feed the beneficial bacteria that inhabit healthy guts. Pair a bowl of prebiotic rice with some probiotic kimchi, and suddenly you realize why traditional meal plans have made sense for generations of humanity.
Keep your blood glucose from spiking after a starchy meal – rice, white potato – simply by adding fat – coconut oil, ghee, butter – to the starch! Who wants to eat a potato without butter, anyway? Not me.
Add even more nutrients to your rice (or quinoa, or millet, or whatever else you’re cooking) by cooking it in nutrient dense bone broth, or vegetable broth if you don’t eat meat.
Read more sciencey facts here at Perfect Health Diet, and do some of your own research! Or just take my word for it, and use the following recipe when you prepare rice (which, for the record, shouldn’t be at EVERY meal. I mean, our pancreas can only take so much).
Real Food Rice Preparation
This is a recipe for white jasmine rice. For brown rice, increase liquid to 2 cups, and cooking time to 30 – 40 minutes at a low temperature. For maximum benefit, serve this prebiotic, resistant starch with a probiotic food such as kimchi or kraut.
1-1/2 cups bone broth or vegetable broth
1 cup dry white jasmine rice
1 tablespoon coconut oil, ghee or butter
Rinse rice briefly and add to a cooking pot. Add broth and coconut oil. Cover pot, bring to a boil and shut off heat. Let rice sit for 15 – 20 minutes; remove lid and fluff rice deliciously to serve.
Do you plan to keep eating rice? Does this make you feel more confident about including it in your meals? Leave a comment and let me know!