Although numerous types of rice are grown worldwide, not all offer the same health benefits as brown rice. According to the George Mateljan Foundation for the World’s Healthiest Foods, the health benefits of brown rice are largely due to how it is prepared, which differs from white rice. 

Brown rice is a whole grain, meaning it retains the fiber-rich bran, the nutrient-dense germ, and the starchy endosperm. In contrast, white rice is a refined grain that has had the bran and germ removed, stripping away much of its fiber and nutrients.

Health Benefits of Brown Rice

Since brown rice is a whole grain, it provides various health benefits. Whole grains help improve cholesterol levels, reduce the risk of heart disease, stroke, and type 2 diabetes. Additionally, certain phytochemicals and minerals in whole grains have been linked to a lower risk of certain cancers, according to the Harvard T.H. Chan School of Public Health (HSPH). The fiber in the bran helps lower cholesterol, supports digestion, prevents blood clots, and promotes a feeling of fullness.

Nutrients found in brown rice include:

• B vitamins – Support energy production and metabolism.
• Folic acid – Helps the body form new cells.
• Iron – Assists in carrying oxygen in the blood.
• Magnesium and selenium – Play key roles in immune function and overall health.

Furthermore, brown rice has a low glycemic index (GI) of 55, meaning it does not cause a sharp spike in blood sugar levels after consumption.

Why Should You Ferment Brown Rice?

To achieve maximum health benefits! 

Fermenting brown rice reduces its phytic acid content, which can inhibit mineral absorption, and introduces beneficial gut bacteria, improving digestion and nutrient availability.

How to Ferment Brown Rice

To maximize the phytic acid breakdown during fermentation, reserve 10% of the soaking water from a previous batch to use in future fermentations.

• Step 1: Soak brown rice in dechlorinated water for 24 hours in a covered pot at room temperature without changing the water. Reserve 10% of the soaking liquid.
• Step 2: Store the reserved 10% soaking liquid in a glass container with a closed lid and refrigerate it.
• Step 3: Cook the rice using the remaining 90% soaking liquid. This process will break down about 50% of the phytic acid.
• Step 4: The next time you make brown rice, repeat the process, but add the reserved 10% soaking liquid from the last batch to the fresh batch of dechlorinated water. This will break down about 65% of the phytic acid in 24 hours.
• Step 5: Continue reserving and reusing 10% of the soaking liquid for future batches. Over approximately four cycles, this method will degrade up to 96% of the phytic acid, making the rice even more digestible and nutritious.

Final Thoughts

Fermenting brown rice is a simple yet effective way to enhance its health benefits. By following this process, you can improve digestion, boost nutrient absorption, and support gut health. Try it out and enjoy the nutritional benefits of fermented brown rice!

Happy eating!