I want to diversify my sampling of starch and carbohydrate food sources. I've eaten white rice sporadically over the last couple of months and I seem to have no problems. In fact, I seem to feel much better after eating rice.
I would only eat a 1/3 cup serving daily, enough to fill a small rice bowl. So that would be 200 calories, 45g of carbs and 4g of protein. As long as I keep it to this amount, I don't find rice to be very high glycemic. Plus, I eat rice with my steak or fish, some greens (spinach, collard greens or kale), boiled or steamed veggies (cabbage, broccoli, or cauliflower), and my bone broth.
My BG seems to shoot up higher from sweet potatoes, which I will still consume but not as much. I also eat a small amount of yuca/cassava when I'm eating steak, a habit I cannot break because it makes steak taste so much better.
Question: what kind of rice do you recommend? So far, I've sampled, Bismatti, Texmati, Kasmati, Long Grain, Extra Long Grain, parboiled, Jazmin, sushi, organic, and even enriched white rice. Carbs are about the same and there's very little fiber, so GL is not an issue. I'm not really into the Asian sticky rice for making sushi; I prefer the longer-grain and fluffy Bismatti type of white rice, which are softer and tastier.
But I am concerned about getting all the fortified stuff out (like niacin, iron, thiamine, and folic acid) when I wash. It seems that washing rice before boiling isn't enough. Do you also soak as well? I was surprised to find so much white stuff, which I only expected from the enriched kind, when washing "Himalayan Pride" Basmatti rice ("authentically aged") straight from India, with no label indicating that it's ever been enriched. Perhaps stick to the "organic" white rice from Whole Foods then?
What is the safest type of this "safe starch" and the safest way of preparing it?