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Germinated brown rice

From Wikipedia, the free encyclopedia

Germinated brown rice
Germinated brown rice

Germinated brown rice (GBR; {Korean: 발아현미(發芽玄米), romanizedbara-hyeonmi, Japanese: 発芽玄米(はつがげんまい), romanizedhatsuga-genmai) is unpolished brown rice that has been allowed to germinate to improve the flavor and texture, and to increase levels of nutrients such as γ-aminobutyric acid (GABA). It has been found that germinated grains in general have nutritional advantages. The rice is used in Japanese and Korean cuisine.[1]

Cooked germinated brown rice is softer and less chewy than plain brown rice—it is more acceptable to children in particular—and has additional nutritional advantages.

Germinated brown rice is brown rice that has been soaked for 4–20 hours in warm 30–40 °C (86–104 °F) water, longer soaking at lower temperature, before cooking, changing water a few times if some smell develops, and rinsing before cooking. This stimulates germination, which activates various enzymes in the rice. By this method, it is possible to obtain a more complete amino acid profile, including GABA.

Although GBR is readily prepared at home, in Japan from 1995 it is sold ready-germinated at a higher price than ordinary rice. In 2004 about 15,000 tonnes were sold, to a value of about ¥15b. The target[who?] at that time was eventually to sell 90,000 tonnes of GBR per year, 1% of total rice consumption.[citation needed]

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  • ✪ Are Sprouted Grains Really Healthy?
  • ✪ Is Rice Healthy?
  • ✪ Germinated rice (sprouts blocks in plastic trays)


Hey guys, Dr. Axe here, Wellness Physician and Founder of In today's video, I'm going to be answering the question: Are sprouted grains healthy? My answer is: Sometimes, and in moderation. Here's what I mean by that. There are three reasons why sprouted grains are better than regular grains, and three issues with regular grains today. Number one, most grains today, and if we're comparing, let's say, something like a whole wheat bread to an Ezekiel bread or a sourdough bread, the issue today with regular bread is that it contains phytic acid. Now, phytic acid is known as a mineral blocker or enzyme inhibitor, and it's what binds to minerals. So when you eat wheat bread, it may say, "contains 5 grams of magnesium and 10 grams of calcium," but the truth is most of those vitamins are bound up in phytic acid. They're locked in together, so when you consume that wheat bread your body can't digest it. In fact, a study has proven that about 80% of the iron and magnesium you're getting or would have gotten in whole grains, you can't digest any of it if you're consuming regular bread that has not been sprouted. So you can think, "Hey, I'm getting all these benefits from whole grains," you're really not, because it's bound up in phytic acid. Phytic acid, also known as phytates, are found in most nuts and seeds. They're found in grains. They're also found in beans. The way you eliminate phytic acid is by soaking the grains and then sprouting them. Soaking kills off phytic acid, which essentially unlocks the nutrients to where now, you can absorb iron, zinc, magnesium, phosphorus, and all these nutrients you find in whole grains. That is one of the major benefits of consuming sprouted grains rather than just regular grains. The second thing you want to consider why sprouted grains might be better is because gluten and proteins become more digestible. We all have heard that a gluten free diet is better for you. Gluten is that sticky protein found in wheat that can cause intestinal inflammation and really lead to issues like leaky gut over time. So you really want to get gluten out of your diet. The good news about sprouted grains are that after you soak and sprout the grains, it helps pre-digest the gluten. It becomes easier to break down and digest. Now, that doesn't mean that it's still not hard on your system compared to other proteins but it's definitely a major improvement, consuming sprouted grains over regular grains. By a sourdough process is actually the best. And last but not least, the issue with both sprouted grains and regular grains is regular grains are very high in carbohydrates, and a type of carbohydrate called amylopectin which can really affect blood sugar levels. It can increase your risk of diabetes and other health issues. That's an issue with grains. It's also an issue with sprouted grains. Sprouted grains, because they're easier to digest and typically higher in fiber and whole food-based nutrients, it is a better option but at the same time, it's still not perfect. Here's my recommendation with grains. If you are struggling with an autoimmune disease or a severe health issue, remove grains for a time until your body heals. Once your body is healed, your digestive system has been restored, at that time you can add in sprouted grain breads or sourdough breads that are, again, real sourdough, but really only consume it a few times a week or maximum one time a day. You definitely don't want to over-consume those grain products. Really, rather than doing grains but replacing them with more fruits and vegetables, healthy fats, and sprouted nuts and seeds, is really a good thing to consider. So, again, final answer to: Are sprouted grains healthy or is Ezekiel bread healthier? They're healthier. I still don't consider them to be a healing food or the best food, but they're definitely healthier than regular grains, and in moderation or in small amounts, they can be part of a healthy diet. Hey guys, this has been Dr. Axe. If you want to learn more about going gluten-free or using sprouted grains, I've got some great recipes there on I've got a fantastic article on how to go gluten-free, and if you want to learn more as well, I've also got a video on my site for going gluten-free. If you want more information on going gluten-free and consuming the world's healthiest foods and some healthy recipe ideas, make sure you subscribe to the page here on YouTube. I want to say thanks for watching.


  1. ^ Ito, Shoichi; Ishikawa, Yukihiro (2004-02-12). "Marketing of Value-Added Rice Products in Japan: Germinated Brown Rice and Rice Bread". Retrieved 6 March 2016.

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This page was last edited on 10 May 2019, at 18:35
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