Red Rice Health Benefits: A Nutrient Powerhouse

Although there are many varieties of rice, we only know about a few popular varieties. You are all familiar with white rice, a staple in every house. Then there is brown rice, renowned for being high in nutrients.

However, there is one more, the less popular version on the list: red rice. It is not a novel food; its many health benefits drive its popularity!

This is because this whole grain is a nutritional powerhouse that offers several health benefits in addition to its delicious flavor.

Let’s talk about the advantages of red rice and the reasons you should include it in your diet.

About Red Rice

A type of rice that is becoming more and more popular among health-conscious people is red rice. Red cargo rice or weedy rice are other names for it. The name “red rice” comes from the grain’s nutrient- and antioxidant-rich outer coating. It’s rusty brown.

Red rice retains its nutritional content, unlike white rice, which loses its outer coating during processing. In India, it is known by several names, such as Oryza longistaminata, Matta rice, Palakkadan Matta rice, and Rakthashali.

America, Korea, Sri Lanka, China, and India are among the countries where this red jewel is highly prized. Its production is in India’s Tamil Nadu, Kerala, Madhya Pradesh, Orissa, and Karnataka. The Matta from Kerala, the Matali and Jatu from Kullu, and the Patni from Maharashtra are a few popular varieties of weedy rice.

Nutrition Value of Red Rice

Red rice contains various nutrients and minerals. This presence of nutrients makes it a healthy eating option for those looking to live a fit and fabulous lifestyle. Scan the table below to get a gist of the nutrients in red rice per 100 grams^[1]: [l1] 

Red rice is high in many vital vitamins and minerals. A serving of rice may provide enough Iron, Magnesium, Phosphorus, Potassium, and Zinc.

Health Benefits of Red Rice

This variety of rice is becoming popular due to the innumerable health benefits that it provides you with. Read on to learn in detail.

#1 Red Rice Promotes Digestion

The ease of digestion and ability to fend against constipation and other digestive problems are among its main benefits. Red rice supports digestive health and aids in the removal of toxic substances from the body.

It has almost no fat and is high in dietary fibre content. The fibre helps you feel full for a long time and enhances bowel movement. Eating red rice facilitates smooth bowel movements, keeps constipation at bay, and improves nutrition absorption. Its high protein content may improve metabolism ^[2].

Sometimes, you may become confused about your digestive quotient. Things do, however, get easier to handle with Aashirvaad Digestive Quotient.

Aashirvaad Atta, in collaboration with Multigrains and a group of expert nutritionists, developed the Digestion Quotient test, which assigns a score of 100 to your digestion level.

To find out how well your journey to a happy tummy is going, take this two-minute test to discover your Digestive Quotient. Then, use your scorecard to plan your meals correctly.

#2 Red Rice for Iron, Immune System and Stamina

If you want to boost your immune system and fortify your body’s defenses against illnesses and infections, red rice might be a great addition to your diet. It strengthens immunity, which is necessary for living a healthy life.

Those who are iron deficient can often eat this rice because of its high iron content. It may also prevent anemia and improve blood circulation^[3]. Because weedy rice has a high iron level, those taking iron supplements can also consider consuming rice.

Men require 28 mg of iron daily, whereas women need 30 mg^[4]. Red rice makes up around 2% of the daily required iron intake in one-fourth cup. Iron not only supports normal body functions but also aids in preventing illnesses.

#3 Boosts Heart Health

Red rice is a complete grain with a high nutritional profile that may improve heart health and reduce the risk of cardiovascular disease. Its fibre content and antioxidants may help lower cholesterol and prevent heart problems^[5].

This red little grain contains flavonoid antioxidants, which may also help reduce inflammation and the risk of chronic diseases, including heart disease.

#4 Red Rice Reduces Cholesterol

You might be surprised to learn that the fibre and antioxidants in red rice may help lower cholesterol, which is connected to several health issues^[6].A substance found in weedy rice known as monacolin K is comparable to several medications that decrease cholesterol^[7].

This substance prevents the liver from producing cholesterol, which may assist in reducing blood cholesterol levels. Further, being a whole grain can help lower the body’s harmful cholesterol levels, which decreases the chance of developing heart disease.

#5 Red Rice Beneficial to Bone Health

Magnesium and calcium are necessary for strong, healthy bones. Red rice is an excellent food for those with bone diseases to get calcium and magnesium^[8]. This wholesome rice type may thus be quite beneficial if you have decreased bone density or are experiencing bone-related issues.

# 6 Red Rice Helps Battle Against Lung Disorder

It is essential to keep your lungs healthy. People who have already had respiratory ailments like asthma or pneumonia are especially susceptible to the contagious disease^[9].

Because of its high magnesium content, this tiny gem rice consistently improves lung capacity. Magnesium helps to strengthen and harmonize oxygen intake, circulation to every cell in the body, and breathing patterns.

#7 Red Rice Enhances Skin and Hair Health

Red rice can be your buddy if you are looking for glowing skin. This is because weedy rice contains anthocyanin, a naturally occurring antioxidant that supports supple, smooth skin. It also helps to produce red blood cells, which might support healthy skin and minimize the appearance of premature aging^[10].

Good amounts of calcium, iron, and magnesium also support hair health and might help your locks look nourished and shiny.

In addition, this rice has additional nutrients like iron and folate that help protect the skin from UV radiation from the sun. Therefore, you shouldn’t discount red rice’s benefits for healthy skin.

 Pro-Tip: Try red rice kanji for skin health.  To make rice kanji,  you can soak cooked rice in a clay pot overnight for fermentation. After 12 hours , you can eat 2-3 tablespoons of rice as the first thing in the morning.

#8 Red Rice For Diabetes Management

Due to its low glycemic index, red rice may help to reduce blood sugar rises by releasing glucose into the bloodstream gradually. For individuals who have diabetes or are attempting to control their blood sugar levels, this makes it a wise choice ^[11].

Furthermore, weedy rice has a high fibre content, which lowers blood sugar levels by delaying the bloodstream’s absorption of glucose.

You can occasionally find it challenging to make time to eat healthily and are always looking for new ways to increase your fibre intake. But you are unclear about who to counsel and what steps to take next.

However, there’s no need to worry—Aashirvaad Atta, Multigrains, and a team of knowledgeable nutritionists developed the My Meal Plan test, which can determine your daily fibre intake and provide a comprehensive meal plan that complies with recommended intake.

#9 Red Rice Rich in Antioxidants

Antioxidants help shield your body from dangerous chemicals known as free radicals. Red rice is an excellent source of these compounds. The pigments called anthocyanins, which give red rice its red color, are particularly abundant in red rice ^[12].

These free radicals can harm cells, which increases the risk of developing illnesses.

#10 Red Rice for Breast Milk Production

Iron and magnesium are essential minerals in red rice that can promote mothers’ health and enhance milk quality. 

The iron content in red rice might also aid in preventing anemia, a typical worry while breastfeeding. 

With two grams of fibre per half cup, this rice is a great whole grain that can help you feel fuller for longer, digest food more effectively, and control your blood sugar levels. This may help to improve milk production and provide consistent energy for a long time. Eating red rice ensures that the infant gets enough nutrients to support growth and development, which is good for the health of the nursing mother. ^[13]

How To Cook Red Rice?

Because red rice has a thick, lengthy, and gritty texture, cooking it might take some time. Here’s how to prepare it to perfection.

In a Saucepan

• Rinse and soak the this rice in a saucepan for thirty minutes.
• Pour three glasses of water into one glass of weedy rice and bring to a boil.
• Add the rice and simmer, covering it over medium heat, stirring it, and fluffing it every five minutes.
• It might take 20 to 30 minutes for the rice to get entirely cooked

In A Pressure Cooker

• Give the red rice a 20-minute soak and wash.
• Place the rice and two cups of water in a pressure cooker.
• After 2 to 3 whistles on medium heat, turn off the burner.
• When the steam stops, remove the cover and fluff the rice.

Quick and Simple Red Rice Recipes

#1 Red Rice Kichidi

Ingredients:

• ¾ cup red rice
• ¼ cup yellow split moong dal
• One teaspoon cumin seeds
• One teaspoon of crushed black pepper
• Two teaspoons of desi ghee
• Two slit green chilies
• Two whole dried red chilies
• Salt, to taste

Method:

Before cooking red rice, let it soak for half an hour. Put the this rice and moong dal in a pressure cooker with five cups of water. Simmer it for eight whistles over medium heat.

Turn off the burner and let the cooker’s steam escape. Add the ghee, cumin seeds, dried red chili, green chili, and dry chilies to a kadai and cook for one minute.

In the meantime, add this ghee tadka to the mashed red rice mixture. Warm up and serve

#2 Red Rice Kheer

Ingredients

• 100 grams of red rice, soaked for 30 minutes
• Two teaspoons of desi ghee
• 2 cups of milk
• ¼ teaspoon of cardamom powder
• A handful of mixed nuts, such as cashews and almonds
• Sugar to taste

Method:

Add the nuts to a skillet and cook them until they become golden brown. Pour the milk and soaked weedy rice into a pot. Cook it until it’s soft. Add extra water or milk as necessary. Stir in the sugar and let it melt fully.

Add the nuts and cardamom powder. Serve warm or cold.

As a healthier option, use AASHIRVAAD SVASTI Pure Cow Ghee. Savor the deliciousness and depth of pure cow ghee, free of any harmful trans fats, which is ideal for cooking and complementing the flavor of your food.

What Distinguishes Red, Brown, White, And Black Rice From One Another?

White rice does not have the outer layer, i.e., the husk, bran, and germ. Another name for it is polished rice. As a result, it is lower in vitamins and minerals than other types of rice. In addition, it is a good source of natural carbs and has a higher glycemic index.

Brown rice provides more fibre than white rice because the outer husk is removed, but the bran and germ remain.

Now for black rice: unlike the other two types, it has a higher content of fibre and antioxidants since it contains all three of the outer layers of rice: husk, bran, and germ.

Addressing red rice’s anthocyanin content gives it an extremely high nutritional content and many health advantages.

Side Effects of Red Rice

While red rice is unquestionably a fantastic kind, don’t overeat it. If not taken in moderation, it may still cause extreme indigestion, pain, and discomfort in the stomach. If you recently began consuming weedy rice as part of a diet plan and had intense heartburn, gas, or upset stomach, give it a break for a few days before resuming.

Red rice may raise liver enzymes, which may lead to liver damage. Overindulging may also cause indigestion and stomach discomfort^[13].

In addition, before switching to red rice, persons with specific allergies and medical conditions must take measures and see their doctor.

Caution

Before cooking, let it soak for at least half an hour. Undercooked red rice may cause indigestion, abdominal discomfort, and other problems. If you have never eaten it before and want to include it in your diet, start with tiny amounts.

Make sure you choose matured rice since it has a very high nutritional value. If you have severe constipation or are pregnant, avoid eating it and consult a dietitian for assistance. As with any other food, you must ensure you eat the right amount of this rice to harness its health benefits. Moderation is essential to avoid any potential adverse effects.

Before making significant dietary changes, you should speak with a healthcare provider and adhere to a balanced diet.

If you’re concerned about how to make dietary changes or add weedy rice to your diet, talk to our healthcare provider about what you may do. Reach out to our certified nutritionist for a 45-minute consultation and get a customized nutrition plan created just for you.

The Takeaway

Red rice is becoming a preferred option for health-conscious people. Include red rice in your diet to unlock a world of nutritional advantages, ranging from stronger skin and bones to enhanced digestive health.

There are a lot of advantages to eating this simple grain. Remember to treat yourself kindly and introduce the change gradually to prevent any problems.

Cheers to healthy eating!

Frequently Asked Questions