Rice
When consuming rice, prefer parboiled rice (also known as converted rice), which has been soaked, steamed, and dried before milling. In this process, the inner kernel absorbs some of the nutrients from the outer layers of the grain and reduces nutrient loss compared to white rice.
Furthermore, the glycemic index of parboiled rice is lower than that of white or brown rice, making it a better choice for maintaining balanced blood sugar levels.
Rice contains levels of inorganic arsenic. Consuming large amounts can lead to toxic levels of arsenic in the bloodstream.
To remove over 50% (which varies by rice variety) of arsenic, use the parboiling with absorption method:
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Add fresh water (4 cups for every cup of raw rice) and bring to a boil.
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Add rice and boil for 5 minutes.
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Discard water with arsenic.
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Add fresh water (e.g. 2 cups for each cup of raw rice).
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Cook rice with low to medium heat with a lid on until water is absorbed.
For further information, see the research paper: Improved rice cooking approach to maximise arsenic removal while preserving nutrient elements
Disclaimer
Information on this page is for general information purposes only. You should not use it as a basis for making any business, legal, medical or any other decisions. Consult a professional for advice before making any decisions.