Why the fuck do I care about the healthiest way to make rice?

In one of the previous posts on least to most inflammatory foods, we had most grains rated as “highly inflammatory”.

Although rice is much less inflammatory than other grains, there’s still an anti-nutrient factor like lectin, that about quarter of the population will be sensitive to. That is why it’s important to make rice the healthiest way possible.

Although not as inflammatory as gluten, rice does contain modest amount of lectin.  Lectin is a class of any plant proteins that cause inflammation to the gut, and then to the body and the brain.

From lectin, phytic acid, arsenic, fibres, and brown vs white, we will teach you the healthiest way to make rice.

The Healthiest Way To Make Rice

1. White or Brown?


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I’ve triggered a few health arguments over this. But people that go for brown rice are usually only focusing on the insulin matter. It was not so difficult for the media to convince people that brown is healthier than white.

Most people still think that brown eggs are better than white eggs. But it’s just the colour of the hen that determines the colour of it’s eggs. It doesn’t change the nutritional profile.

Brown rice has much higher lectin content. It may have higher mineral content but that is all negated through it’s high phytic acid content. Phytic acid leeches minerals. White rice is “cleaner” in that sense.

White rice also take about half the amount of time to prepare. For more on why white rice is better, look here.

2. Rinsing


The healthiest way to make rice


Some researches say that one serving of rice have exponentially higher amount of daily allowance of arsenic. Rinsing the rice can clean off a lot of this.

Rinse your rice until the color of the water becomes almost clear. It takes a lot of time to rinse the rice until the water becomes totally clear so I don’t recommend it. Rinsing the rice 4 – 6 times is good enough.

If you’re going to soak your rice overnight, best to rinse it first.

3. Sprouting


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Perhaps the most effective way to deactivate the lectins sleeping in the grains of the rice.

Soak your rice, preferably for 24 hours or a little longer.

If you want to stick to brown rice, and you also want to remain low in lectin, then don’t neglect this.

4. Refrigerating

When rice is cooked and then cooled, resistant starch develops. We’ll use the cliche, “nutritious” to describe what resistant starch is. Resistant starch is a superfood of it’s own kind.  It might just be more powerful than Spirulina, Chia Seeds, Kelp, and Turmeric all combined.

I recommend cooking a big pot of rice, and then let them sit in the refrigerator. You can spend a course of a week to eat them. Best to put them separately in a container so the rice cools off quick.

5. Pressure Cooking


The Healthiest Way to Make Rice


Pressure cooking is pretty effective in deactivating the lectins. Sprouting is likely more effective, but it takes more time and planning.

I would say this is optional. If you already soaked your rice, and you’re using white rice, then I don’t see a big point in doing this.

When using brown rice, pressure cooking is a good practice. If you really want to be hardcore about lowering lectin levels, even with white rice, then by all means.

6. Go Non-GMO or Organic


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GMO foods tend to have higher lectin contents. So going non-GMO or organic is helpful. Again, if you don’t have non-GMO rice then best to sprout it, and make sure to stick with white.

Organic rice is pricier, but rice isn’t that expensive to begin with.


That is all for the healthiest way to make rice. If you’d like to support my work, please do so by donating

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