Rice is a staple food and cultural identity for many. Its diversity sparks ongoing culinary debates. As a cereal grain known botanically as Oryza glaberrima, rice is enjoyed worldwide in countless forms, often as a main dish or in specialties like biryani. In this blog, let's explore the benefits of red rice.
What is Red Rice?
Red rice is a long, grainy rice variety that gets its reddish colour from the presence of anthocyanin, water water-soluble pigment. It is available in full hull or partially hulled varieties, red rice comes with a nutty flavour, and it is high in nutritional content when compared to the polished rice. Since red rice is botanically referred to as Oryza longistaminata. It is well known as Rakthashali in Ayurveda, while in kerala where it is mostly intake is widely referred to as Kerala red rice or Matta rice.
Red Rice in Ayurveda
In Ayurveda, the ancient Indian medicine praises red rice for its innumerable health benefits. However, it is also mentioned as a Rakthashali in ancient texts and is generally prized for its exceptional ability in pacifying all tridoshas-Vaata, Pitta, and Kapha. Red rice, though time-consuming when it comes to cooking, is a powerhouse of antioxidants, zinc, iron, and calcium, which play a critical role in strengthening the body.
Top 7 Benefits of Red Rice
Eating red rice is often related to weight gain, but not all varieties will contribute to the same extent. Some of the nutritionists also recommended cutting down on white or polished rice if you are on a weight loss journey including red rice in the daily diet may help you satisfy rice cravings. Being rich in anthocyanins, red rice provides various health benefits.
1. Lowers Blood Glucose
High levels of blood sugar play a major havoc with health and can interfere with the functioning of all major organs, which include the kidneys, liver, eyes, and heart. The glycemic index of red rice is estimated at around 55, which makes it an ideal choice for diabetic patients.
2. Fights Against Lung Disorders
The coronavirus pandemic has made us realize the importance of lung health. With the contagious infection still lurking around, people with a history of lung diseases like asthma and pneumonia are at high risk. Also, you can include red rice in your daily diet, which improves lung capacity, all thanks to the copious amounts of magnesium. It will not only improve and regulate breathing patterns but will also improve oxygen circulation to every cell in the body.
3. Builds Bone Health
Red rice is your perfect pick if you are looking forward to losing weight without compromising on strength. However, it is highly recommended to those above 40 years of age as it will help in preventing the onset of arthritis, osteoporosis, and several bone-related disorders owing to the presence of magnesium and calcium in significant amounts.
4. Supports Digestion
Red rice is a great source of both soluble and insoluble fibre, and it is greatly recommended for those with digestive problems. Digestive fiber plays an important role in regulating digestion, optimum absorption of nutrients. Also this rice, when cooked properly and it is consumed, helps in treating diarrhea.
5. Triggers Weight Loss
Red rice in small quantities works wonders in losing weight. Also, it keeps you satiated for long, improves digestion, and triggers weight loss. The amount of fat in this versatile rice is an absolute zero, making it a main dish whether be it for lunch or dinner. Unlike the other varieties of rice that are high on carbs, red rice offers 45 grams of carbs after cooking and you can consume it without worrying about weight gain. So enjoy it with your heart’s content without worrying about weight gain.
6. Maintains Heart Health
High levels of bad cholesterol are one of the main triggers behind heart-related ailments. Clogged arteries will lead to cardiac arrest and will turn fatal. Doctors will believe that switching over to red rice from white rice makes the heart healthier. Moreover, the presence of whole grains in rice. It brings down the levels of bad cholesterol in the body, thus protecting the heart.
7. Prevents Premature Ageing
One of the unique properties of red rice is its presence of anthocyanin, an antioxidant that will delay the signs of premature ageing. However, if you are often exposed to the sunrays and suffer from UV-induced skin diseases, then its time to consume red rice regularly. Vitamins such as iron, zinc, and other minerals will make your skin glow from within.
Is Red Rice Better Than Brown Rice?
Red rice and brown rice possess an impressive array of nutritional profiles and various plant compounds. Both are high in protein and fiber when compared to white rice and rich in antioxidant properties such as apigenin, myricetin. Moreover, research suggested that red rice will fight free radicals and prevent cancer and other chronic ailments than the white and brown rice. Also, you can eat both red rice and brown rice to lower the inflammation and keep your blood sugar levels under control.
Nutritional Value of Red Rice
The nutritional value of red rice has a robust nutritional profile. A typical serving of red rice, which is about ¼ cup cooked, provides approximately:
- Calories-150g
- Carbohydrates- 32g
- Protein- 3g
- Fiber- 2g
What sets red rice apart is its exceptional antioxidant content. However, red rice is significantly rich in flavonoids like myricetin, anthocyanins, and quercetin that have potent anti-inflammatory and antioxidant properties. In many studies antioxidant activity of red rice surpasses that of both white and even black rice in some cases. Calorie of red rice is better than the white rice. However, these antioxidants play a critical role in combating oxidative stress, that are the key contributors to several chronic health conditions.
Can We Eat Red Rice Daily?
Red rice can be consumed daily and in fact it serves as a good substitute for brown or white source. Also you can add it to the dosa and idli batter for that slight reddish tinge, and it, in fact, has 10 times more antioxidants when it is compared to the brown rice.
Wrapping It Up
Red rice stands out for its bright color, rich nutrients, and health benefits. With fewer carbs per serving than many other rice types, it supports weight loss and digestive health. Its low glycemic index makes it suitable for blood sugar control. Red rice is a versatile option that can be enjoyed in many dishes and as a substitute for white or brown rice.
