Koso Genmai

• What is Koso Genmai?
  

Koso Genamai is aged brown rice. 

Koso (酵素) = Enzyme

Genmai (玄米) = Brown rice

Aging process of brown rice increases enzyme activity.

• Why Koso genmai?

Fermented brown rice is widely enjoyed in Japan as a staple family meal. This nutrient-rich food has gained popularity among health-conscious individuals who struggle with issues such as chronic fatigue, women’s health issues, and lifestyle-related disease. Many aim to improve their daily well-being through the food they consume. 

As the writer of this blog, I personally deal with constant fatigue and abdominal pain caused by endometriosis. After undergoing surgery for endometriosis, I decided to take a closer look at my eating habits. The turning point in my journey toward a healthier lifestyle was making and incorporating fermented brown rice into my diet.  

I chose fermented brown rice, numerous studies show a strong connection between diet and endometriosis 1). In today’s world, the consumption of processed foods has led to a surprising decline in overall nutritional quality. This reminds me of a well-known historical fact in Japan: during the Edo period, people in urban areas often suffered from kakke (vitamin B1 inefficiency, causing serious and fatal diseases), while those in rural areas were less affected due to their more natural diets. The explanation behind this lies in the difference between urban and rural diets during the Edo period: people in the urban areas primarily consumed white rice, while those in rural areas ate brown rice, which provided more nutrition 2).

I wanted to improve my daily life – reducing fatigue and pain – without having to rely solely on hormone medications, which can have side effects and impact other organs, with limited evidence available from clinical trials to fully understand their long-term effects. 

*Please note that this blog is not intended to discourage anyone from taking necessary medications prescribed by their doctors. This blog is for anyone seeking positive support from natural ingredients for positive health impacts.  

• What nutrients are abundant in brown rice?

Brown rice is rich in proteins, lipids, minerals, Vitamin E, Vitamin B1 and dietary fibre compared to white rice 3). These nutrients play a crucial role in maintaining a healthy daily diet. In particular, the nutrients such as magnesium, iron, Vitamin E and dietary fiber being often deficient in our modern diets. These are essential for supporting metabolism and renewing brand new cells. This can keep us young!  

Nutrient	White rice  (mg/ 100g)	Brown rice(mg/100g)	Comparisonxx Times
Protein	6100	6800	1.11
Lipid	900	2700	3
Magnesium	23	110	4.78
Phosphorus	94	290	3.09
Iron	0.8	2.1	2.63
Vitamin E	0.2	1.3	6.5
Vitamin B1	0.08	0.41	5.13
Fiber (Soluble)		700	7.4
Fiber (Insoluble)	500	3000

• Is there a difference in nutrients between regular brown rice and aged brown rice?

There is no research that specifically clarifies this point. However, aged brown rice is easier to eat as it becomes softer compared to regular brown rice. Additionally, its taste is milder, making it more appealing than regular brown rice.   

• How do you make aged brown rice at your home? 

It’s a simple process! I referred the method from Japanese website and accustomed making aged brown rice in my own way.

【Ingredients】 For 2 people

• Brown rice 360g

• Red beans 20g (the amount does not have to be precise. You can adjust according to your taste)

• Salt 3g (optional, but the salty flavor makes aged brown rice easier to eat)

• Water

 【Cooking materials】

• Stainless steel stainer (to wash brown rice thoroughly)

• Soup Pot

• Rice cooker (I use rice a Japanese rice cooker with a ‘brown rice mode’ but you can use a regular one by cooking it as you would white rice)

【Cooking】

1. Wash the brown rice thoroughly: Rince the rice at least 3 times using stainless steel stainer. The stainer makes faster and more efficient.
2. Soak the rice: Add clean water to the washed brown rice till it is submerged. Let it soak for 12-24 hours. 
3. Blanching: Boil the soaked brown rice in a soup pot
4. Drain the water: Once the water comes to boil, let it cook for 5 mins, then remove and discard the water
5. Cook the rice: Transfer the rice to the rice cooker, add fresh water, and cook using the brown rice mode.
6. Aging the rice: After cooking, leave the rice in the rice cooker on the ‘keep warm mode’ (approximately 70℃/ 158℉) for 3 days

       Enjoy!

• Why do we need to age brown rice? Isn’t cooking brown rice with red beans enough?

For this question, I would say that it is partially true. While I am often aiming to make aged brown rice, I sometimes eat it before full three days of aging process is complete. From my experience, after 24 hours of aging, the rice becomes noticeably softer and tastier. This makes it easier to eat, especially for people who are not accustomed to the texture and flavour of brown rice. I was a white rice and white bread eater, and I found that aging the brown rice for just 24 hours significantly improved its taste and texture, making it easier for me to enjoy.

• Brown rice contains more chemicals and arsenic? Is health benefit surpass this negative aspects? 

I concluded the health benefits outweigh the risks, considering higher amounts of nutrients. However, I always choose organic brown rice to minimise exposure to pesticides and herbicides. Currently living in Australia, I make it a point to buy organic-certified brown rice to ensure quality and safety. Regarding arsenic, I follow specific steps to reduce arsenic levels as much as possible. You can find more details in here –  Improved rice cooking approach to maximise arsenic removal while preserving nutrient.

• References

1. Krabbenborg I, De Roos N, Van der Grinten P, Nap A.2021Diet quality and perceived effects of dietary changes in Dutch endometriosis patients: an observational study. Reproductive Biomedicine Online 43952–961. https://pubmed.ncbi.nlm.nih.gov/34493462/
2. 農林水産省ホームページ　https://www.maff.go.jp/j/meiji150/eiyo/01.html
3. 玄米の栄養について https://www.akita-eiyo.ac.jp/eiyo-cms/assets/uploads/2020/02/1_3_3.pdf