What is GBR?
It is simply brown rice sprouted (or germinated)! Brown rice can be easily sprouted. The brown rice is first soaked overnight (or for two days) depending on the surrounding temperature and then kept for germination. It should sprout within 12-24 hours.
Why sprout brown rice?
Brown Rice is a whole grain and offers an excellent nutritional profile. But it is also rich in enzyme inhibitors and anti-nutrients like phytic acid. The role of these anti-nutrients and enzyme inhibitors is to bind to the minerals in the body which results in poor nutrition absorption. Antinutrients and enzyme inhibitors may also cause slight discomfort to the stomach in the form of pain or flatulence.
Reducing or removing these enzyme inhibitors and anti-nutrients is possible through traditional methods of cooking like roasting, soaking, sprouting, and fermenting. The roasting process results in the least removal of antinutrients and sprouting & fermentation offer maximum removal.
Germinated Brown Rice – a natural functional food
GBR is a much better option when compared to brown rice. GBR ameliorates hyperglycemia, boosts the immune system, lowers blood pressure, inhibits the development of cancer cells, and assists the treatment of anxiety disorders. GBR is a natural functional food because:
- It is easily digested and absorbed easily
- Nutrients such as GABA (Gamma-aminobutyric acid), ferulic acid, protein, Vitamin E, dietary fiber, Niacin, magnesium, B Vitamins, total antioxidant activity are increased multifold in GBR when compared to brown rice.
- GBR contains fewer calories and sugar when compared to milled rice.
As discussed earlier, during germination, a decrease of phytic acid progresses with time. In the GBR process, not much decrease in phytate content occurs but there is a phenomenal positive change in the bioactive compounds which confers a host of benefits. Further dried GBR offers an excellent appearance, improved shelf life with more sweetness, excellent taste with better texture. It cooks easier when compared to brown rice.
What is GABA?
When brown rice is germinated, the most significant increase in the nutrient was observed in GABA levels. GABA, a neurotransmitter is naturally found in the human brain and spinal cord which helps in preventing insomnia, depression, and headaches. A study[1] showed that intake of GABA suppressed blood pressure and improved sleeplessness. A study[2] done on mice suggested that the antidepressant-like effects produced in the mice were due to GABA. Its main benefits are listed below:
- Promotes fat loss by the stimulation of the production of human growth hormones
- Increases the sleep cycle giving deeper rest
- Boosts the immune system
- Lowers Blood Pressure
- Assists the treatment of anxiety disorders
- Possible preventive effects on Alzheimer’s disease or other cerebral related disorders such as amnesia and dementia.
It has long been thought that GABA is unable to cross the blood-brain barrier, but recent studies suggest otherwise. There is evidence of the presence of GABA transporter in the blood-brain barrier[1]. One more study[2] suggests that the beneficial effects of GABA taken through oral supplements may be through indirect channels like Enteric Nervous System. In addition, there are hundreds of online consumers who claim the beneficial effects of GABA supplements. In any case GBR is abundant with GABA and other nutrients, and is a natural functional food which offers many benefits.
GBR Benefits
| Nutrients | Biological activities in GBR |
|---|---|
| GABA | Hypotensive effect, Accelerating metabolism in brain, preventing headaches or depressions aftereffects of cerebral arteriosclerosis and cerebral apoplexy, Preventing climacteric disorder, Preventing presenile derangement such as insomnia and mental irritation, Activating renal function |
| Dietary fiber | Relieving constipation, Preventing cancer of colon, Regulating blood sugar levels |
| Inositols | Accelerating fat metabolism, Preventing fatty lever, Preventing arteriosclerosis |
| Ferulic acid | Scavenging super oxides, Suppressing melanogenesis |
| Phytic acid | Antioxidative effect, Protecting cardiovascular disease, Preventing platelet aggregation |
| Tocotrienols | Scavenging super oxides, Protecting skin from ultraviolet rays |
| Magnesium | Preventing heart diseases |
| Potassium | Lowering blood pressure |
| Zinc | Activating reproductive function, Preventing arteriosclerosis |
| Gamma- oryzanol | Antioxidative effect, Preventing skin aging, Modulating cholesterol values |
| Prolylendopeptidase inhibitor | Possible preventing Alzheimer’s disease |
How is germinated brown rice different from regular brown rice?
Germinated brown rice is sprouted, leading to increased nutrient bioavailability, improved digestibility, and changes in texture and taste compared to regular brown rice.
Is germinated brown rice gluten-free?
Yes, like regular brown rice, germinated brown rice is naturally gluten-free, making it a suitable option for individuals with gluten sensitivity or celiac disease.
How do you cook germinated brown rice?
Cooking germinated brown rice is similar to cooking regular brown rice. It typically involves rinsing the rice, using the appropriate water-to-rice ratio (typically 1 cup of rice : 2 cups of water), and simmering until the rice is tender. Follow the package instructions for the best results.
Can germinated brown rice be used as a substitute for regular brown rice in recipes?
Yes, germinated brown rice can generally be used as a substitute for regular brown rice in recipes. However, keep in mind that it may have a slightly different texture and flavor profile.
Where can I buy germinated brown rice?
Germinated brown rice is available in some health food stores, specialty grocery stores, and online.
References
Takanaga H, Ohtsuki S, Hosoya Ki, Terasaki T. GAT2/BGT-1 as a system responsible for the transport of gamma-aminobutyric acid at the mouse blood-brain barrier. J Cereb Blood FlowMetab. 2001 Oct;21(10):1232-9. PubMed PMID: 11598501.
Boonstra, E., de Kleijn, R., Colzato, L. S., Alkemade, A., Forstmann, B. U., &Nieuwenhuis, S. (2015). Neurotransmitters as food supplements: the effects of GABA on brain and behavior. Frontiers in Psychology, 6, 1520. http://doi.org/10.3389/fpsyg.2015.01520
Okada, T.,Sugishita, T., Murakami, T., Murai, H., Saikusa, T., Horino, T., Onoda, A., Kajimoto, O., Takahashi, R. and Takahashi, T., 2000. Effect of the defatted rice germ enriched with GABA for sleeplessness, depression, autonomic disorder by oral administration. JOURNAL-JAPANESE SOCIETY OF FOOD SCIENCE AND TECHNOLOGY, 47(8), pp.596-603.
Mamiya, T., Kise, M., Morikawa, K., Aoto, H., Ukai, M. and Noda, Y., 2007.Effects of pre-germinated brown rice on depression-like behavior in mice. Pharmacology Biochemistry and Behavior, 86(1), pp.62-67.
Patil, S. B., & Khan, M. K. (2011). Germinated brown rice as a value added rice product: A review. Journal of Food Science and Technology, 48(6), 661–667. http://doi.org/10.1007/s13197-011-0232-4
Imam, M. U., Azmi, N. H., Bhanger, M. I., Ismail, N., & Ismail, M. (2012).Antidiabetic Properties of Germinated Brown Rice: A Systematic Review. Evidence-Based Complementary and Alternative Medicine : eCAM, 2012, 816501. http://doi.org/10.1155/2012/816501
2 Replies to “Benefits of Germinated Brown Rice (GBR)”
The write up looks good but how does one cook it. You should have a guideline for preparation as lot of us are new to such grains. Just a suggestion.
Dear Sarita
noted your suggestion, and will be adding a section soon. Meantime, please see below.
To cook germinated brown rice, follow these steps:
1) Rinse the GBR well under running water
2) Drain the water and transfer the rice to a pot and add the required amount of water. For every cup of rice, add two cups of water or more if you are draining the starch water later.
3) Bring the water to a boil and then reduce the heat to a low simmer. One can drain the excess water carefully at this point. Cover the pot with a lid and the rice will be done in 10-12 min.
4) Once the rice is cooked, fluff it with a fork and serve it hot. Germinated brown rice can be served with a variety of dishes, such as stir-fries, curries, and salads. Does not require a curry always.
Please note, GBR may cook faster if you are using a pressure cooker. It may need less water than normal rice cooking.