Whole grains have enzyme inhibitors called phytic acid which can inhibit mineral absorption, interfere with digestion, and cause gas. Soaking draws out the acid and initiates the germination process, enlivening enzymes and nutrients. Soak overnight, or 12 hours if possible, in water at least double the amount of grain. Toss the bath water and the floaters (that didn’t sink because they’re duds). Cook 3:1 or 2:1 water to grain ratio, depending on the food. Starches are acid-forming. Add up to 1/4 tsp sea salt per cup of grain to alkalize. I use salt sparingly so sometimes will sprinkle just one or two pieces of whole celtic grey into the pot. All rice except the white requires double the amount of water. Whole grains serve as a great breakfast because they provide protein, brain fuel, and burn off readily with the day’s activities. One cup of grain averages two servings.
Rice is a foundational stabilizing nutriment. If you absolutely had to do only one grain, it should be rice. But as much as you can, diversify all foods and the grains that are part and parcel of your day. Rotate foods because each develops different tissue and provide balance.
Here’s a spotlight on the array of rice options and their comparative profile in short:
White ~ Stripped of nutrients, especially ones that nourish the brain and nerves. Nice sticky way to consume sugar.
Black ~ Superb source of nutrients and antioxidants. Less glutinous than white and more so than brown. Less dense and more digestible than short brown. Sweet, smoky, nutty flavor. Some Korean restaurants serve mixed rice with a small amount of the black purpling white rice and beans. All the friends I’ve introduced it to have liked the black rice a lot. It’s my favorite. You can find it in Korean markets.
Short grain brown ~ Glutinous, dense consistency.
Long grain brown, including jasmine and basmati ~ Lighter, fluffier, and digests a bit more easily than the short brown.
Amaranth and quinoa (keen wah) are technically seeds, though they cook like grain. They are so small and light to begin with that the bobbers aren’t necessarily all bad. Larger grains that are old and hollow are obvious because just a few, relative to the good ones, float. I don’t toss all the amaranth that rise to the top when draining the starting water, especially because they’re not cheap.