What is the best way to prepare rice water?
To prepare your very own rice water, take ½ cup uncooked rice and rinse well. Next, add the rice to a bowl with 2-3 cups of water and let it sit for 20-30 minutes. Now, simply stir the rice a little or mash lightly so that the water turns cloudy. This means all the nutrients from rice are properly dissolved into the water. Strain water out of rice and your rice water is ready. This type of rice water is good for external application (skin, hair).
To prepare rice water for consumption, rinse ½ cup of water thoroughly to remove any dirt or impurities. Next, add rice in a saucepan and pour 3 cups of water. Boil it until rice become soft and tender. Strain the rice and collect water in a container. This type of rice water is safe for consumption.
Brown/Red/black/ white rice?: what yields the most nutritious results
Black, red brown, or white- each type of rice has its own nutritional values.
Brown Rice- It is considered a whole grain because germ, bran and endosperm are intact and not subject to processing. It has been shown to lower down the risk of cardiovascular diseases, Type 2 Diabetes and Constipation. It is rich in magnesium, phosphorus, and B Vitamins. It helps in metabolism, maintenance of blood glucose. Nerve function, and wound healing. It is also a good source of selenium, which helps in thyroid hormone regulation.
Black Rice- Black rice is exceptionally rich in antioxidants specifically an antioxidant called anthocyanin that helps prevent cardiovascular diseases by restricting the damage of free radicals. Anthocyanin can also help improve brain functioning also. It helps in improving digestion and helps in regulating the blood pressure.
Red Rice- Red rice is rich in an antioxidant called anthocyanin, which is also found in black rice. It helps in the regulation of blood glucose, blood pressure, heart diseases and obesity.
White Rice- The outer three layers of husk, bran, and germ are removed in white rice during processing. Therefore, some minerals and vitamins are lost during the process. Still, it contains potassium, iron, and calcium.
So, basically all varieties have to offer some nutritive value and can be included in the diet in a variant manner.
Is the fermented version of rice water better? Why?
Fermented version of rice water is made after cold brewing the rice. The process involves of soaking uncooked rice in water for 1-2 hours and then straining out the water. This water is then kept at room temperature for 24-48 hours. Higher the temperature, less will be the time of fermentation. The water should be boiled before consumption. It is said that fermented rice water has a “probiotic effect” that helps in aiding the digestion and keeping your gut flora healthy. Fermentation can also increase the bioavailability of nutrients. It also helps in managing diarrhea and bloating problems.
Three ways to weave rice water into your intake
- Horchata – Traditional Mexican and Spanish drink made of rice water, cinnamon, milk, sugar, and vanilla. For health benefits add coconut sugar or jaggery in place of table sugar
- Rice water smoothie- Blend your favourite fruits and almond milk with some rice water to have your very own rice water smoothie
- Rice water tea- Brew your favourite tea in rice water and add some herbs like mint, chamomile or cinnamon to have your healthy herbal tea.