We are now more aware that refined carbohydrates, such as white rice, can cause spikes in our insulin levels and harm our bodies. Since being diagnosed with breast cancer, I have completely eliminated rice and bread from my diet. However, I am gradually adding back some complex carbohydrates. One recent discovery I’ve made is black rice (also known as purple rice). This dark-hued variety is rich in anthocyanin and has a glycaemic index of around 42, compared to 86 for white rice and 55 for brown rice. What’s more, it has a soft, chewy texture and even a slight nutty flavour when cooked correctly.
My method involves soaking the rice for a few hours, using a rice-to-water ratio of 1:2.5. Then, I simply pour the rice and water into a rice cooker and press the “brown rice” button, which usually takes nearly 2 hours to cook. I try not to consume more than ¼ cup of rice in its uncooked form. With this approach, I can now enjoy a simple, nostalgic Chinese home-cooked meal, featuring two sharing dishes and a bowl of soup (兩餸一湯), along with my own bowl of rice.
