Here’s the scoop about rice!
Rice, which is full of carbs, sometimes gets a bad rap in today’s diets that encourage low carbs. But since rice is gluten-free in its natural form, for those of us living a gluten-free lifestyle it’s a lovely side-dish, whether plain or dressed up in a risotto and it’s a necessity when comes to baking.
Rice is categorized as brown or white, depending how it is processed, and comes in short, medium and long grain. Interestingly, wild rice, which we all know and love because of its lower calory and higher protein content, doesn’t fall into either category because it isn’t rice at all! Wild rice is the grain of a reed-like aquatic plant found in lakes and rivers, primarily in North America. It stole the “rice” name because it looks, cooks, and acts like rice. Wild rice is a safe grain for those following a gluten free diet unless it has been processed with additives that contain gluten.
Brown rice is similar to wild rice in its nutrient content with two exceptions—manganese and selenium (both are important in anti-oxidant contents and production). Brown rice has only the inedible hull removed so it is higher in vitamin, mineral and fiber content than white rice. For this reason, brown rice is oftentimes chosen as a healthier option over white rice. It has a nice nutty flavor and chewy texture that pairs well with a variety of veggie and protein dishes.
White rice is further broken down to remove the bran and germ during the milling process. Because of this, it is easier to digest and is a better option for those who may have digestive issues or who follow a low-fiber diet.
Rice has also saved the day for us Celiac’s since it can be finely ground into flour and is used as a great option for gluten-free baking and cooking. Rice flour is made from both brown and white rice and is a main ingredient in many gluten-free flour mixtures in substitution for gluten-filled flour.
Rice starch is a white powder also used in the food industry. It differs from rice flour in that it is an extraction from the rice as opposed to the grinding of the whole grain. Although new methods are becoming available, rice starch is generally extracted by breaking down milled rice using sodium hydroxide to dissolve the rice protein and release the starch.
Though rice, in its raw form and these broken down, processed, milled forms, are gluten-free, like many other foods, it can become cross-contaminated by gluten if they are milled, processed or packaged in the same area, on the same equipment or in the same facility as wheat or gluten-containing grains or foods.
In addition, rice can be doctored up with flavorings and other additives that contain gluten. Examples include, boxed rice dishes, risottos, or any other altered rice pre-cooked, processed or convenience meals.
For all these reasons, it is extremely important to ALWAYS check the ingredients list on the food label of a product that indicates the inclusion of any gluten. In addition, it is important to look for any warnings that may reveal processing on equipment used for gluten or in a facility that contains gluten at all.
For those simply following a gluten-free diet as a lifestyle change, this is not nearly as important as it is for those of us with Celiac Disease. If we ingest even the tiniest bit of gluten, it can cause reactions inside our bodies that we do not see and may not even become symptomatic from. However, we do not know what the long-term results that may be occurring from the ingestion of even trace amounts of gluten.
The bottom line is this … rice, in its natural source is a Celiac’s friend! We can be grateful for this safe-grain both as a side-dish and for the flour it becomes to allow us to cook and bake an array delicious gluten-free meals and baked goods! But a word to the wise—ALWAYS check the food label to see if there are any sneaky ways gluten could have made its way in.