The ancient saying “five grains for nourishment” speaks to the enduring wisdom that grains have been fundamental in maintaining good health, with rice congee once serving as a medicinal remedy. Despite today’s highly developed and widespread processed foods, the nutritional value of these grains remains irreplaceable.
The earliest Chinese medical text, the Yellow Emperor’s Classic of Internal Medicine, recorded only 13 medicinal prescriptions, one of which was a liquid made from five grains, including rice. The four prized rice varieties — white rice, brown rice, black rice, and purple rice — each offer unique health benefits. Let’s delve into these grains’ effects and how they can nurture our bodies.
The 4 treasures of rice: White rice, brown rice, black rice, and purple rice
White rice: A traditional medicine essential even for diabetics
White rice is traditionally used in Chinese medicine and is found in many prescriptions known for helping to protect the intestines and lungs.
If you tend to wake up between 3 a.m. and 5 a.m., it has something to do with the lungs, as this is the time when the lung meridians are active. I’ve treated patients who frequently woke up during these hours by adding a bit of white glutinous rice to their prescriptions. Upon follow-up, they reported sleeping soundly through the night.
Moreover, white rice supports the spleen and stomach, providing energy and vigor. In Chinese medicine, the spleen is not only linked to immune functions but also governs digestion. The energy — Qi — and the blood that carries nutrients depend on the postnatal nourishment from the spleen and stomach. This concept doesn’t directly correspond to the organs as defined by modern anatomy.
Many believe diabetics should avoid rice due to the risk of raising blood sugar levels. However, diabetics often have a weak spleen and stomach, requiring nourishment to stay active. Increased activity can stabilize blood sugar. Without rice, there’s less energy for activity, and blood sugar levels can become more imbalanced. So it’s essential to eat rice, combine it with various nutrients, and exercise regularly.
Black rice: Kidney nourishment and hair darkening
Known as “the king of rice” for its health benefits, black rice, or “hei xuan dao mi,” is a type of brown rice that is coarser and less sticky. It’s particularly beneficial for nourishing the kidneys, darkening hair, enriching the blood, and warming the spleen and stomach. It’s especially recommended for the elderly, children, diabetics, or those with weak digestion or sore knees.
The outermost layer of black rice contains an abundance of anthocyanins, comparable to blueberries. These powerful antioxidants protect the eyes, combat aging, and help prevent cardiovascular disease.
Purple rice: Blood enrichment and beauty enhancement
Purple rice is also called black glutinous rice. It is stickier and not easily digestible when eaten alone; overconsumption may lead to bloating. It is rich in anthocyanins, often higher than non-glutinous black rice. Consuming it can brighten the eyes, invigorate the blood, and is known as “blood-enriching rice,” which can enhance beauty and slow aging when eaten regularly.
Brown rice: Lower lipids and blood sugar
Brown rice is rich in dietary fiber and has numerous potential health benefits. It contains more fiber and nutrients compared to white rice, but white rice is easier to digest due to its finer quality. There’s no one-size-fits-all answer to which rice is most nutritious; it depends on individual health and preferences.
How to make brown rice more digestible? Freezing it can cause the grains to crack open, making them easier to cook and chew. Here are three methods to improve its texture:
- White rice + brown rice: Combine white and brown rice in a 4:1 ratio, soaking the brown rice for 40 minutes before cooking them together. This yields a rice dish that’s both chewy and tender, with an excellent aroma and texture.
- White rice + brown rice + sweet potato: Mix white rice, brown rice, and sweet potatoes, which can be cut into chunks, cubes, or shreds. Sweet potatoes make the rice softer and slightly sweet, adding a satisfying fullness and aiding smoother bowel movements. Rice cooked in a pressure cooker or clay pot tastes exceptionally good.
- Brown rice porridge with fish: For the elderly or children who may find brown rice hard to chew, making a porridge is a good option.
Here’s how to make flatfish brown rice porridge:
- Pre-cook the brown rice.
- Clean and chop the flatfish.
- Bring water to a boil and add the fish.
- Add the brown rice to the fish soup to cook together.
- Add a little chopped celery and parsley after cooking.
- Add salt and pepper to taste.
Translated by Eva
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