Why and How to make “Gaba Rice”

Why and How to make “Gaba Rice”Basmati sprouted rice copy

The risk to have an IBS has increased these last decades in the general population.

The people who eat organic foods present a lower incidence of IBS.

Until recently people soaked rice, grains, and beans to help them to germinate, before cooking.

The process helps to start the digestion, prevents bloating. One of the benefits is to eliminate phytic acid.

What is Gaba rice?

Sprouted brown rice, known as hatsuga genmai in  Japanese, is brown rice soaked to germinate before cooking.

When Science explains the health benefits of an old tradition, we must listen.

Rice can germinate only if it is organic whole rice.

Sprouted brown rice must get your attention when you read about the increase of Arsenic contamination in our foods.

The process of germination enhances the bio-availability of nutrients by neutralizing phytic acid, the enzyme inhibitor in all grains, seeds, and beans, that bind nutrients within the grain until the conditions are right for the grain to sprout.

Consumption of un-sprouted grains can lead to poor absorption of the nutrients in the grain and in the worst case ending with deficiency.

The incompletely digested proteins can irritate the intestines, leading to inflammation and allergic reactions.

Neutralizing the phytic acid, releases the protein, vitamins, and enzymes, allowing these important nutrients to be absorbed during digestion.

Traditionally, grains have almost always been soaked, sprouted or fermented before to be eaten.

In Europe, bread was carefully cultured and fermented over a long period of time before being baked.

In Africa, the staple grain millet has traditionally been soaked and fermented before being cooked into a porridge.

In Scotland and Ireland, whole oats were always soaked overnight before cooking into a breakfast porridge, although we have lost that tradition in modern times with our instant oatmeal.

In Asia, brown rice and millet traditionally were rinsed, then soaked overnight before cooking. Even today, the typical Japanese housewife knows to soak her rice before cooking.

In Japan, there has recently been renewed interest in sprouted rice thanks to a number of recent scientific studies done on gamma-aminobutyric acid (GABA), a naturally occurring amino acid created during the germination process. The consumption of GABA is credited with important health benefits that range from lowering cholesterol and blood pressure, boosting the immune system, improving sleep, and inhibition of cancer cells.

 

So it makes good sense to soak and sprout your rice.

Both from the perspective of tradition and science.

 

And it is easy to do. Any kind of brown rice will work (white rice won’t work because the part of the rice that germinates has been removed). In the picture above, I have sprouted basmati brown rice (you can see the tiny sprouts in the picture).

Here is the process:

  1. Rinse 1 1/2 cups (or more if desired) brown rice several times until the water is clear.
  1. Place the rice in a bowl and cover well with filtered
  1. Let stand 12 hours or
  1. Pour rice into a strainer and rinse
  1. Set the strainer over a bowl to drain out of direct sunlight. Cover with a clean dishtowel.
  1. Every 12 hours, rinse the rice
  1. After 24 to 48 hours, small sprouts will appear. Use or refrigerate the rice until ready to
  2. Cook as you would cook un-sprouted brown rice, using slightly less water (for the 1 1/2 cups of rice in this recipe, use 2 cups water). The cooking time will also be shorter.

How to lower the intake of arsenic when choosing the rice and the other grains is well presented in this video:

https://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm

https://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm319870.htm

Germinated brown rice as a value added to rice product: A review

Swati Bhauso Patil and  Md. Khalid Khan J Food Sci Technol. 2011 Dec; 48(6): 661–667.

Germinated brown rice and its bio-functional compounds.

Cho DH1Lim ST2. Food Chem. 2016 Apr 1;196:259-71.

Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications

Keneswary Ravichanthiran 1,†, Zheng Feei Ma 2,3,*,† ID , Hongxia Zhang 4,†, Yang Cao 5, Chee Woon Wang 6, Shahzad Muhammad 7 ID , Elom K. Aglago 8, Yihe Zhang 9, Yifan Jin 2 and Binyu Pan

Antioxidants (Basel). 2018 Jun; 7(6): 71.

Rice bran nutraceutics: A comprehensive review.

Sohail M1Rakha A1Butt MS1Iqbal MJ1Rashid S1.

Crit Rev Food Sci Nutr. 2017 Nov 22;57(17):

 

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How to lose 20 pounds and keep it off

How to lose 20 pounds and keep it off

It is simple to lose weight when you have the motivation, and you are prepared to make what it needs.

A/ MAKING THE DECISION 

Easier to guide your decision

Easier to guide your decision

Organic diet as medicine = saving health and wealth

Organic diet as medicine = saving health and getting wealth

How to be a person you want to be.

Why lose weight?

The list is long, you have to make it.

When to make it?

Procrastination is the danger to never start.

To deny that it is the moment to lose 20 pounds is the main danger to do nothing.

When you know that you want really to lose 20 pounds, NOW, the second step is how to proceed.

B/ HOW TO LOSE 20 POUNDS. 

1/  STOP TO ADD SUGAR

WHEN DRINKING :

  • Ban all soft drinks, sodas, and other fruit juice.
  • Stop to add sugar to your drinks: teas, coffee waters.

WHEN EATING AND SNACKING

  • Ban processed food and dressing with added sugar

2/ EAT CLEAN FOOD

Eat Organic as often as you can.

Read the labels and avoid GMO and all food with chemicals

3/ EAT LESS

Start to know what looks like 200, 300, 500 cal of your favorite food.

Make portion and control them

4/ EAT INTELLIGENTLY

Combine the different nutriments to enjoy a nutritious meal to burn your fat with full strength energy.

Add spices

Avoid starchy food, keep a plant-based diet with proteins, fibers, good fat.

C/ EVALUATE THE CHOICES YOU HAVE TO MAKE IT

The choice to make it depends on your own obligation :

1/ Quick: Make a turn in your lifestyle everything has to change, empty pantry and fridge.

2/ Slow: Giving up one thing at a time to integrate the change without rear view option.

Both are working with similar results after 2 years.

I often said:

“You program yourself to make it happens, 

I give you the right  tools to achieve .”

1/Fast move 4-6 weeks

  1. Cut off the addition of sugar and salt in anything you eat or drink.
  2. Cut off all soft drinks, processed dressing prepackaged meals.
  3. Do not add sugar in tea and coffee.
  4. Start a nutrition plan: each meal must be limited to 500 Cal
  • Breakfast: charged in proteins, fibers, good fats, sugar brought only from 1 fruit portion, berries  kiwi, grapefruits are recommended,
  • Snack with raw veggies, juices without sugar, few nuts
  • Lunch with salads or steamed vegetable with a piece of lean meat or fish Make the dressing with a cream with avocado lime or just some lime juice and a teaspoon of nut oil
  • Dinner at home just a soup and a herbal tea.
  • If you need to have a social event go, eat the others, drink water and when home makes a tea.
  1. Fat burning soup ( detailed recipe at the shop )

Have a  7-10 days eating only the fat burning soup anytime you feel some hunger.

Continue with:

  • Have I pint every day depending on your activity, the schedule for breakfast, lunch or dinner.
  • Fasting during the weekend eating the soup all the day.
  • If you have a workout plan have a breakfast type before a workout, then have a soup after and for the rest of the day to adjust the weight loss from your goal.
  • Plan few  more days just eating fat burning soup to adjust your goal
  • Have a snack with hummus, or a “mendiant” (nuts and dark chocolate), to have a small treat and be happy.

2/ Slow move 3 months

A/ Keep sugar at bay

We know that most of the disruption in health is due to sugar.

These are the limits admitted after multiple studies :

  • Men: 38 grams or 9 teaspoons, 150 calories per day Women: 25 grams or 6 teaspoons, 100 calories per day

Read the labels before you buy something, do not buy products adding sugar, high fructose syrup and other sweeteners.

B/Do not add salt

There is salt added to all processed food

Stop to buy prepackaged lunch, snack, salty nuts and other salty food.

They are addictive and health dangerous.

After starting to just be serious in cutting sugar then stop to add everywhere because your buds will be no more craving sugar, you will feel better and after 3 weeks of being 35-40 g /day of sugar for men and 25-30 for women, some weight is lost.

It is more difficult to cut the addition of salt, but it gives excellent results if it is done with the cut of sugar.

C/ Portion control.

Overweight is almost always due to overeating, most of the time with empty calories but not always.

It is good to start to eliminate these empty calories rich food and clean fridge and pantry from processed food, commercial dressing, high sweet desserts.

When this is done most people compensate with a large portion, which is right during the change of food type, but a reduction of intake is important to continue to lose weight.

It is the moment to have an idea of what is the size you need to eat.

A very easy way is to acquire dishes to deliver what you need with a portion-controlled you can feel free to adjust.

No more than 2 fruits a day

Keep your hunger quiet but without total fullness.

Snack with a celery stick and hummus or ½ avocado with salsa, the good fat with fiber and minerals will cut the hunger and let you have the energy you need at work.

D/ Introduce the fat burning soup in your routine. ( detailed recipe available at the shop)

Use the fat burning soup at your convenience :

Once every other day,

Every day or more

Fast every week

One day per week eating only fat burning soup

This fast can be done alone or in addition to a workout.

When 20 pounds are lost by introducing the fat burning soup, the body shape has changed, it is time to think maintenance and design a nutrition plan to be the person you want to be.

You can reach a more spectacular achievement. It is your decision which will make the difference.

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