Summary:
White rice had many mineral and vitamins, it's just not empty calories.
Similarly, wheat has many minerals and vitamins.
Generally, both wheat and rice have more minerals in them but have low vitamins.
None of the other starches (potatoes, sweet potato, cassava, soyabean, yam, plantain) come close to wheat or rice in providing the energy or carbohydrates. Maize and
Wheat has 10 times fiber that of white rice.
Wheat has 5 times selenium that of white rice.
Wheat has 5 times magnesium that of white rice.
Wheat has 4 times manganese that of white rice
Wheat has 3 times potassium and phosphorous that of white rice
Wheat has 2 times zinc that of white rice
Wheat has 4 times niacin (B3) that of white rice.
But in absolute terms, wheat has highest amount of fiber, potassium, phosphorous, magnesium and selenium compared to white rice.
Minerals in white rice (per 100 grams)
Potassium - 115 mg
Phosphorus - 115 mg
Calcium - 28 mg
Magnesium - 25 mg
Iron - 0.8 mg
Sodium - 5 mg
Zinc - 1.09
https://en.wikipedia.org/wiki/Rice
***
Ayurveda on Rice
Rice is cooling in nature.
Ayurveda recommends avoiding excess consumption of rice that is parboiled, instant or pre-cooked because is has less nutrition and less prana, or life energy,
Rice is generally good for balancing Vata and Pitta. However old rice does not increase Kapha.
The Ayurvedic treatise Charaka Samhita (c. 700 B.C.) praised the medicinal value of certain varieties of rice – to balance or pacify all the mind/body constitutions (vata, pitta and kapha), to strengthen, revitalize and energize the body, regulate blood pressure, and to prevent skin diseases and premature aging. But not all rice is the same. Indeed, Ayurvedic treatises document the properties of different varieties of rice, grown in different seasons, in different growing areas, soil types (marshy or dry soils), land preparation (plowed or unplowed land), planting method (broadcast or transplanted), post harvest processing, and aging of rice (new or one/two-year old rice).
Ayurvedic Properties of Rice
Rasa (Taste): Sweet
Virya (Potency): Cooling
Vipaka (Post digestive effective): Sweet
Guna (Qualities): Unctuous, nourishing and Strength promoting. Brown rice is light to digest and white polished rice is slightly heavy to digest
Actions on the doshas: Balances Vata and Pitta and increases Kapha. But old rice does not increase Kapha.
http://chakrapaniayurveda.com/Newsletter/2016/Ayurvedic-view-on-Rice.html
***
Summary
Old rice
- absorbs more water.
- It's less sticky. Each grain is separate.
- Based on what the quora writer learnt from her parents, old rice is to be preferred.
- Usually, 1.5 years to 3 years old rice is to be preferred.
New Rice
- absorbs less water.
- It's more sticky.
- Chinese and others using chopsticks usually prefer this type of rice.
https://www.quora.com/Indian-Cuisine-and-Food-Why-is-aged-basmati-rice-highly-prized-and-more-expensive
***
Rice congee - food for the sick
Rice may also be made into congee (also called rice porridge or rice gruel) by adding more water than usual, so that the cooked rice is saturated with water, usually to the point that it disintegrates. Rice porridge is commonly eaten as a breakfast food, and is also a traditional food for the sick.
https://en.wikipedia.org/wiki/Rice
***
Arsenic concerns
Rice contains 10-20 times more arsenic than other cereal crops.
Arsenic is a carcinogen.
Diabetes - More importantly, it could be arsenic in rice that is causes diabetes. (Source: Research in Taiwan - Regional Synthesis of medical geology book)
Immune development -
Growth development -
IQ development -
"We know that low levels of arsenic impact immune development, they impact growth development, they impact IQ development," say Prof Andy Mehrag of Queen's University Belfast who has been studying arsenic for decades.
"The only thing I can really equate it to is smoking," says Prof Andy Meharg of Queen's University Belfast, who has been studying arsenic for decades. "If you take one or two cigarettes per day, your risks are going to be a lot less than if you're smoking 30 or 40 cigarettes a day. It's dose-dependent - the more you eat, the higher your risk is."
He believes that the current legislation isn't strict enough, and that more needs to be done to protect those who eat a lot of rice.
Eating a couple of portions of rice a week isn't putting an adult like me at high risk, but Prof Meharg is concerned about children and babies.
Arsenic is a Group 1 carcinogen. The amount of arsenic in rice varies widely with the greatest concentration in brown rice and rice grown on land formerly used to grow cotton, such as in Arkansas, Louisiana, Missouri, and Texas. White rice grown in Arkansas, Louisiana, Missouri, and Texas, which account collectively for 76 percent of American-produced rice, had higher levels of arsenic than other regions of the world studied, possibly because of past use of arsenic-based pesticides to control cotton weevils. Jasmine rice from Thailand and Basmati rice from Pakistan and India contain the least arsenic among rice varieties in one study. China has set a limit of 150 ppb for arsenic in rice.
Cooking
Now, some ways of cooking rice reduce arsenic levels more than others. We carried out some tests with Prof Meharg and found the best technique is to soak the rice overnight before cooking it in a 5:1 water-to-rice ratio.
That cuts arsenic levels by 80%, compared to the common approach of using two parts water to one part rice and letting all the water soak in. Using lots of water - the 5:1 ratio - without pre-soaking also reduced arsenic levels, but not by as much as the pre-soaking levels.
So, while I would now think twice about feeding young children too much rice or rice products, I'm not going to stop eating rice myself. I will, however, be cooking it in more water and, when I remember, leave it to soak overnight.
*
Matta rice is traditionally double cooked. The rice is washed in a large pan and left to soak from 1 hour to overnight. The rice is drained and simmered with 4 to 8 parts water for 30 minutes. It is then covered and left for 15–20 minutes. The rice is then salted and boiled for another 15–20 minutes or until cooked. It is finally drained and left covered for a further 10–15 minutes before serving.[7]
http://www.bbc.com/news/health-38910848
https://en.wikipedia.org/wiki/Rice
***
Bacillus cereus
Cooked rice can contain Bacillus cereus spores, which produce an emetic toxin when left at 4–60 °C (39–140 °F). When storing cooked rice for use the next day, rapid cooling is advised to reduce the risk of toxin production.[25] One of the enterotoxins produced by Bacillus cereus is heat-resistant; reheating contaminated rice kills the bacteria, but does not destroy the toxin already present.
https://en.wikipedia.org/wiki/Rice
***
Red Rice is the best variety
In Ayurveda, the traditional Indian medical system, colored rice has been called shastika rice and claims that it can restore imbalances in the human body. Pigmented rice is rich in antioxidants and polyphenols and has two or three times as much zinc and iron as white rice [17] which possess the desirable quality to boost, strengthen, regenerate and energize the body [18]. It is also used as baby food and replaces white rice on special occasion in the state. The red color, varying from light to dark red, is confined to the bran layer. Red Rice (Zag, Tel Zag, Gull Zag, Shel Kew, Kaw Quder) Keeps You Away From Obesity, Diabetes and Cancer. Rice with a red bran layer is called red rice. Susruta (400 BC), Charaka (700 BC), and Vagbhata (700 AD), the well-known vriddha trayi (Trio of Elders) of Ayurveda, considered red rice (rakta shali) the best among the other rice varieties, due to desirable property as they had the power to redress the imbalance in the tridosha or humours (the vata, the pitta, and the kapha – are collectively called the tridosha) whose imbalance in the body causes various types of diseases. In recent times, interest in red rices has been revived because of the presence of antioxidants. The antioxidant and scavenging activity of red rice is higher than that of white rice [19].
Ancient Ayurvedic treatises laud the red rice as a nutritive food and medicine. They are known to be influential in the treatment of various ailments such as diarrhea, vomiting, fever, hemorrhage, chest pain, wounds, and burns [20]. Colored rice has been preferred in the past for their special features such as medicinal value and exclusive taste. A large number of these varieties are still grown in various parts of the sate by tribal’s and small farmers who are deprived of modern technologies and health care systems, where indigenous rice with their nutritional and medicinal properties are a rich alternative for the same. This indigenous rice variety in state and India seems to contribute tremendously to the health of the women including adolescent girls, lactating mothers and pregnant women [20]. Ayurvedic properties of Raktasali (red rice) and their effect on human physiology. Red rice (Raktasali) was the most efficacious in subduing deranged humors [21,22]. It was considered good treatment for fevers and ulcers, Improves eyesight, voice improver, semen enhancer, diuretic, spermatophytic, refrigerant, cosmetic, and tonic and was antitoxic.
https://www.omicsgroup.org/journals/health-benefits-of-traditional-rice-varieties-of-temperate-regions-2167-0412-1000198.php?aid=58451
http://asianagrihistory.org/articles/Red-Rices-Uma-Ahuja.pdf
White rice had many mineral and vitamins, it's just not empty calories.
Similarly, wheat has many minerals and vitamins.
Generally, both wheat and rice have more minerals in them but have low vitamins.
None of the other starches (potatoes, sweet potato, cassava, soyabean, yam, plantain) come close to wheat or rice in providing the energy or carbohydrates. Maize and
Wheat has 10 times fiber that of white rice.
Wheat has 5 times selenium that of white rice.
Wheat has 5 times magnesium that of white rice.
Wheat has 4 times manganese that of white rice
Wheat has 3 times potassium and phosphorous that of white rice
Wheat has 2 times zinc that of white rice
Wheat has Vitamin A, rice doesn't.
Wheat has 20 times vitamin K1 that of white rice.
Wheat has 10 times vitamin E that of white rice.Wheat has 4 times niacin (B3) that of white rice.
Minerals in white rice (per 100 grams)
Potassium - 115 mg
Phosphorus - 115 mg
Calcium - 28 mg
Magnesium - 25 mg
Iron - 0.8 mg
Sodium - 5 mg
Zinc - 1.09
https://en.wikipedia.org/wiki/Rice
***
Ayurveda on Rice
Rice is cooling in nature.
Ayurveda recommends avoiding excess consumption of rice that is parboiled, instant or pre-cooked because is has less nutrition and less prana, or life energy,
Rice is generally good for balancing Vata and Pitta. However old rice does not increase Kapha.
The Ayurvedic treatise Charaka Samhita (c. 700 B.C.) praised the medicinal value of certain varieties of rice – to balance or pacify all the mind/body constitutions (vata, pitta and kapha), to strengthen, revitalize and energize the body, regulate blood pressure, and to prevent skin diseases and premature aging. But not all rice is the same. Indeed, Ayurvedic treatises document the properties of different varieties of rice, grown in different seasons, in different growing areas, soil types (marshy or dry soils), land preparation (plowed or unplowed land), planting method (broadcast or transplanted), post harvest processing, and aging of rice (new or one/two-year old rice).
Ayurvedic Properties of Rice
Rasa (Taste): Sweet
Virya (Potency): Cooling
Vipaka (Post digestive effective): Sweet
Guna (Qualities): Unctuous, nourishing and Strength promoting. Brown rice is light to digest and white polished rice is slightly heavy to digest
Actions on the doshas: Balances Vata and Pitta and increases Kapha. But old rice does not increase Kapha.
“Old rice” (one year maturity after harvest) versus new rice (Freshly harvested rice)
Freshly harvested rice is hard to digest, whereas 1-year-old rice is “lighter” and two-year old rice is even more “excellent in quality”. Also Ayurveda texts explain that old rice is wholesome in diabetes and obesity. Ayurveda recommends storage of rice in moist free airtight containers.
Now – a – days we are eating newer and newer rice which is becoming harder and harder for us to digest.
With respect to the preparation of rice, the Ayurvedic texts explain that dry roasting (i.e. drying over heat) certain varieties of rice can make them “light” to digest and hence beneficial when the digestive fire is low. In addition, there are references to the digestive benefits of soaking rice prior to cooking it. Soaking the rice for at least 1 hour prior to cooking them will make it lighter for digestion.
Some benefits of rice mentioned in Ayurveda texts –
From Ayurvedic point of view, rice provides the basis of wide range of healing gruels. Rice was prepared as a thin stew with specific spices to treat different illnesses.
Khichadi made of old rice and mung is beneficial to a person suffering from fever or stomach disorder.
Rice gruel mixed with ghee or butter is advised throughout pregnancy. As rice, ghee and butter are cooling and anabolic, they nourish the mother – to be as well as help in proper growth of the fetus.
Old rice is beneficial in diabetes and obesity.
Indications of rice wash water (Tandulodaka) are also mentioned in many disorders like bleeding disorders, leucorrhoea, etc.
Khichari for Tridosha - A wholesome meal for one and all
Benefits - Khichari for Tridosha balances Vata, Pitta and Kapha by providing complete tissue nourishment. It helps in elimination of Ama (metabolic toxins) and improved Agni (metabolic fire). It serves as meal in fever, nausea, loss of appetite.
Ingredients –Dhanya (Oryza sativa), Mudga (Vigna radiata), Jiraka (Cuminum cyminum), Rajika (Brassica juncea), Haridra (Curcuma longa), Dhanyak (Coriandrum sativum), Twak (Cinnamomum zeylanicum), Curry leaf, Lavana (Rock salt), Ghrita (Ghee)
How to prepare Khichadi?–Take one cup (100 gm) and add 3 times water and cook on slow heat. If required more water can be added while cooking. This serves one person.
***
Summary
Old rice is preferred.
Old rice
- absorbs more water.
- It's less sticky. Each grain is separate.
- Based on what the quora writer learnt from her parents, old rice is to be preferred.
- Usually, 1.5 years to 3 years old rice is to be preferred.
New Rice
- absorbs less water.
- It's more sticky.
- Chinese and others using chopsticks usually prefer this type of rice.
https://www.quora.com/Indian-Cuisine-and-Food-Why-is-aged-basmati-rice-highly-prized-and-more-expensive
***
Rice congee - food for the sick
Rice may also be made into congee (also called rice porridge or rice gruel) by adding more water than usual, so that the cooked rice is saturated with water, usually to the point that it disintegrates. Rice porridge is commonly eaten as a breakfast food, and is also a traditional food for the sick.
https://en.wikipedia.org/wiki/Rice
***
Arsenic concerns
Rice contains 10-20 times more arsenic than other cereal crops.
Arsenic is a carcinogen.
Diabetes - More importantly, it could be arsenic in rice that is causes diabetes. (Source: Research in Taiwan - Regional Synthesis of medical geology book)
Immune development -
Growth development -
IQ development -
"We know that low levels of arsenic impact immune development, they impact growth development, they impact IQ development," say Prof Andy Mehrag of Queen's University Belfast who has been studying arsenic for decades.
"The only thing I can really equate it to is smoking," says Prof Andy Meharg of Queen's University Belfast, who has been studying arsenic for decades. "If you take one or two cigarettes per day, your risks are going to be a lot less than if you're smoking 30 or 40 cigarettes a day. It's dose-dependent - the more you eat, the higher your risk is."
He believes that the current legislation isn't strict enough, and that more needs to be done to protect those who eat a lot of rice.
Eating a couple of portions of rice a week isn't putting an adult like me at high risk, but Prof Meharg is concerned about children and babies.
Arsenic is a Group 1 carcinogen. The amount of arsenic in rice varies widely with the greatest concentration in brown rice and rice grown on land formerly used to grow cotton, such as in Arkansas, Louisiana, Missouri, and Texas. White rice grown in Arkansas, Louisiana, Missouri, and Texas, which account collectively for 76 percent of American-produced rice, had higher levels of arsenic than other regions of the world studied, possibly because of past use of arsenic-based pesticides to control cotton weevils. Jasmine rice from Thailand and Basmati rice from Pakistan and India contain the least arsenic among rice varieties in one study. China has set a limit of 150 ppb for arsenic in rice.
Cooking
Now, some ways of cooking rice reduce arsenic levels more than others. We carried out some tests with Prof Meharg and found the best technique is to soak the rice overnight before cooking it in a 5:1 water-to-rice ratio.
That cuts arsenic levels by 80%, compared to the common approach of using two parts water to one part rice and letting all the water soak in. Using lots of water - the 5:1 ratio - without pre-soaking also reduced arsenic levels, but not by as much as the pre-soaking levels.
So, while I would now think twice about feeding young children too much rice or rice products, I'm not going to stop eating rice myself. I will, however, be cooking it in more water and, when I remember, leave it to soak overnight.
*
Matta rice is traditionally double cooked. The rice is washed in a large pan and left to soak from 1 hour to overnight. The rice is drained and simmered with 4 to 8 parts water for 30 minutes. It is then covered and left for 15–20 minutes. The rice is then salted and boiled for another 15–20 minutes or until cooked. It is finally drained and left covered for a further 10–15 minutes before serving.[7]
http://www.bbc.com/news/health-38910848
https://en.wikipedia.org/wiki/Rice
***
Bacillus cereus
Cooked rice can contain Bacillus cereus spores, which produce an emetic toxin when left at 4–60 °C (39–140 °F). When storing cooked rice for use the next day, rapid cooling is advised to reduce the risk of toxin production.[25] One of the enterotoxins produced by Bacillus cereus is heat-resistant; reheating contaminated rice kills the bacteria, but does not destroy the toxin already present.
https://en.wikipedia.org/wiki/Rice
Red Rice is the best variety
In Ayurveda, the traditional Indian medical system, colored rice has been called shastika rice and claims that it can restore imbalances in the human body. Pigmented rice is rich in antioxidants and polyphenols and has two or three times as much zinc and iron as white rice [17] which possess the desirable quality to boost, strengthen, regenerate and energize the body [18]. It is also used as baby food and replaces white rice on special occasion in the state. The red color, varying from light to dark red, is confined to the bran layer. Red Rice (Zag, Tel Zag, Gull Zag, Shel Kew, Kaw Quder) Keeps You Away From Obesity, Diabetes and Cancer. Rice with a red bran layer is called red rice. Susruta (400 BC), Charaka (700 BC), and Vagbhata (700 AD), the well-known vriddha trayi (Trio of Elders) of Ayurveda, considered red rice (rakta shali) the best among the other rice varieties, due to desirable property as they had the power to redress the imbalance in the tridosha or humours (the vata, the pitta, and the kapha – are collectively called the tridosha) whose imbalance in the body causes various types of diseases. In recent times, interest in red rices has been revived because of the presence of antioxidants. The antioxidant and scavenging activity of red rice is higher than that of white rice [19].
Ancient Ayurvedic treatises laud the red rice as a nutritive food and medicine. They are known to be influential in the treatment of various ailments such as diarrhea, vomiting, fever, hemorrhage, chest pain, wounds, and burns [20]. Colored rice has been preferred in the past for their special features such as medicinal value and exclusive taste. A large number of these varieties are still grown in various parts of the sate by tribal’s and small farmers who are deprived of modern technologies and health care systems, where indigenous rice with their nutritional and medicinal properties are a rich alternative for the same. This indigenous rice variety in state and India seems to contribute tremendously to the health of the women including adolescent girls, lactating mothers and pregnant women [20]. Ayurvedic properties of Raktasali (red rice) and their effect on human physiology. Red rice (Raktasali) was the most efficacious in subduing deranged humors [21,22]. It was considered good treatment for fevers and ulcers, Improves eyesight, voice improver, semen enhancer, diuretic, spermatophytic, refrigerant, cosmetic, and tonic and was antitoxic.
https://www.omicsgroup.org/journals/health-benefits-of-traditional-rice-varieties-of-temperate-regions-2167-0412-1000198.php?aid=58451
http://asianagrihistory.org/articles/Red-Rices-Uma-Ahuja.pdf
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