Rice

After wheat, rice is the most extensively used grain in the world and hence there are now many varieties of rice on the market, but the majority are highly processed white rice, not leaving that many nutrients. Unrefined brown rice contains the most nutrients and studies have shown the coating of the rice (rice bran) has notable effects on lowering blood sugar levels! Rice bran oil is an excellent oil for high temperature cooking as it doesn’t oxidise like other oils can due to its high antioxidant content. Unheated rice bran oil or simply rice bran can also help reduce cholesterol levels. Brown rice can help with many different things such as diarrhoea, nausea and thirst. China has been eating brown rice congee (“rice water”) for thousands of years and used particularly for chronically ill people or those recovering from serious illness/injury/surgery as it’s easy to digest and nutrient dense providing energy. It can also help increase nursing mother’s supply of milk or can be given to baby’s who can’t tolerate mother’s milk for a nutrient dense alternative. Brown rice is high in B Vitamins, antioxidants, Coenzyme Q10, phospholipids and trace minerals. Interestingly wild rice (the black rice) is not a true rice but closely related to corn coming from North America. It is higher in protein than other rice varieties. If you can’t buy brown rice, opt for Basmati or Doongara varieties of white rice as they are lower GI then other white rice. Opt for brown rice crackers as a healthier snack alternative.