A lot of people today use brown rice as a staple.
A pseudocereal named quinoa is increasingly popular in the United States! Quinoa, though it is known to stimulate the flow of breastmilk, is particularly high in antinutrients. Warning: many people have gut and psychology syndrome or GAPS syndrome (leaky gut plus a resultant river of toxins and inflammation) today and are unable to digest the foods that are discussed here. The GAPS nutritional protocol from Dr. Natasha Campbell-McBride's book Gut and Psychology Syndrome can heal and seal the gut lining, reversing leaky gut. Even schizophrenia can be reversed on this diet; patients that have been labeled "psychotic" (remember, I don't believe in the DSM, the psychiatric establishment, their drugs or their treatments) can temporarily use a very intensive version of the GAPS diet that eliminates all plant foods (yes, for a while it eliminates all plant foods!) to heal their illness.
I am aware that most people don't read today (and to a great degree I include myself in that statement), but I have two very excellent articles to recommend to you. The first article, about phytic acid, has some great information about preparing quinoa. The second one has information about preparing brown rice.
1. "Living with Phytic Acid: Preparing Grains, Nuts, Seeds and Beans for Maximum Nutrition" by Ramiel Nagel on the Weston A. Price Foundation website. Please read the whole article - http://www.westonaprice.org/health-topics/living-with-phytic-acid/
In case you didn't read the article, here I have pasted a table relevant to quinoa preparation:
FIGURE 3: QUINOA PHYTATE REDUCTION34
|Cooked for 25 minutes at 212 degrees F||15-20 percent|
|Soaked for 12-14 hours at 68 degrees F, then cooked||60-77 percent|
|Fermented with whey 16-18 hours at 86 degrees F, then cooked||82-88 percent|
|Soaked 12-14 hours, germinated 30 hours, lacto-fermented 16-18 hours, then cooked at 212 degrees F for 25 minutes||97-98 percent|
I am not certain if this is the best way of preparing quinoa. I just know it reduces phytic acid the most. Phytic acid content is only one way of measuring the antinutrient load that grains nuts seeds and beans have in your diet. Quinoa has pant toxins that are specific to itself and no other grain. What if this preparation method doesn't remove plant toxins that are unique to quinoa and another method is better or could be added to the one in the table above? However, because of its mineral-blocking effect, there can be no denying that for pregnant or nursing mothers, for sick people, for anyone with tooth decay or for anyone with no specific health concerns or health problems, phytic acid is very important.
2. An April 4th 2009 article by Stephan Guyenet "A New Way to Soak Brown Rice," available here: http://wholehealthsource.blogspot.fr/2009/04/new-way-to-soak-brown-rice.html It references a 2008 journal paper "Effects of soaking, germination and fermentation on phytic acid, total and in vitro soluble zinc in brown rice."
This is old information for some. For me it was a big deal. The idea is to employ phytase-secreting bacteria that you have "enriched through successive soakings" of the brown rice, and importantly, the use of raw liquid whey from yogurt recommended in Nourishing Traditions is not as effective at removing the antinutrient mineral chelating tooth decay-promoting phytic acid.
In case you didn't read the paper at Whole Health Source (I hope you did), here are the instructions for preparing brown rice:
"...they fermented intact brown rice rather than grinding it. This wasn't clear from the description in the methods section but I confirmed it by e-mail with the lead author Dr. Jianfen Liang. She added that the procedure comes from a traditional Chinese recipe for rice noodles. The method they used is very simple:
- Soak brown rice in dechlorinated water for 24 hours at room temperature without changing the water. Reserve 10% of the soaking liquid (should keep for a long time in the fridge). Discard the rest of the soaking liquid; cook the rice in fresh water.
- The next time you make brown rice, use the same procedure as above, but add the soaking liquid you reserved from the last batch to the rest of the soaking water.
- Repeat the cycle. The process will gradually improve until 96% or more of the phytic acid is degraded at 24 hours.
You can probably use the same liquid to soak other grains."
It is important to highlight that Guyenet answers a commenter:
"This method is probably more effective at breaking down phytic acid than using whey. From what I've read, yogurt bacteria don't produce phytase. So using whey probably isn't much different from using lemon juice or vinegar. It probably helps (because grain phytase is maximally active around pH 5), but not as much as soaking with phytase-secreting bacteria that you've enriched through successive soakings."
I hope this soaking method for brown rice, popularized by Guyenet, will be effective for wild rice!
Earlier on this poorly organized website I suggested the Nourishing Traditions method of preparing beans using raw liquid whey as a lactic acid bacteria starter. I wonder if the non-whey process for brown rice from Guyenet's website or something very similar will prove to be a better technique for removing antinutrients from beans than the whey method that is so well-known to WAPF devotees.
Readers: don't forget to eat grains with gelatinous bone broth or to cook them in broth. Don't forget to eat them with unprocessed salt and with raw dairy foods like raw cheese, raw butter or raw cream. Eat plenty of fermented vegetables like sauerkraut, Kosher dills and kimchi that have not been heat treated.
Here are some relevant excerpts from page 466 of Nourishing Traditions by Sally Fallon:
"Rice is the staple food for peoples of the Orient. The Japanese and Chinese consume over 100 pounds of rice per person per year, while Americans eat less than 10 pounds Macrobiotic enthusiasts consider rice the most perfect grain, in which the yin and yang energies are in equilibrium. But the Westerner should not necessarily adopt Oriental rice-eating habits. Asians have larger pancreas and salivary glands in proportion to body weight than Westerners, and these traits make them ideally suited to a grain-based diet. The Westerner who adopts a strict macrobiotic or Oriental diet, with rice at every meal, may develop serious health problems...What about the accusation that 'all brown rice is rancid?' Tests indicate that airtight packaging will protect rice from developing free radicals and off flavors. So buy brown rice in airtight containers or packages, not loose rice from bins." - SWF