Overview
Rice is the staple food for South India and, in most cases, is associated with weight gain. Most people avoid rice for this reason. However, almost 40,000 varieties of rice are available, and not all types will lead to weight gain.
Red rice is one variety that is good for health and helps lose weight. It is rich in anthocyanin, which gives the red colour of the rice. Consuming red rice has various health benefits, like improving vision and regulating blood pressure and blood glucose levels.
Red rice is also rich in vitamins B1 and B2, fibre, iron and calcium. Apart from it contains anti-inflammatory and anti-bacterial properties. Other benefits of red rice are discussed in this blog.
Nutritional Value of red rice
Red rice is nutrient dense. USDA states the following nutritional value for 100 grams of red rice.
| Nutrient | Nutritional value |
| Energy | 356 KCal |
| Protein | 8.89 |
| Iron | 2.4 mg |
| Potassium | 222 mg |
| Fibre | 4.4 g |
| Carbohydrate | 82.2 g |
Types of Red Rice
There are varieties of red rice and also called as weedy rice. It is a low-yielding rice that stays in the field like a weed. As a result, it becomes better-quality rice.
Some of the common varieties of red rice are
- Rakthashali
- Thai red cargo rice
- Bhutanese red rice
- Camargue red rice
- Matta rice Kerala matta rice
Health benefits of red rice
Anthocyanin is a significant nutrient in red rice that regulates overall health. The presence of anthocyanin gives it a red colour. Regular consumption of red rice renders the following benefits that are listed below.
Lowers blood glucose
Sugar is required for the body but in limited quantity. But when consumed in high amounts, it can lead to diseases like diabetes. Uncontrolled blood glucose levels can harm the body, damage internal organs like kidneys and eyes, and lead to coronary heart disease.
White rice can also lead to sudden spikes in blood glucose levels. Red rice is low in glycemic index and helps regulate blood sugar levels. Regular consumption of red rice will help reduce blood glucose. Its high fibre content will also keep you full for a long time. Red rice can be a go-to option for diabetes.
Fights asthma
Red rice is an excellent source of magnesium, which helps manage normal breathing patterns. Regular consumption of red rice helps with asthma issues and improves breathing patterns. Red rice also improves circulation and enhances oxygen consumption.
Good for bone health
For strong and healthy bones, calcium and magnesium are required. Magnesium is one of the essential nutrients for bone health, and if a magnesium deficiency occurs, it can lead to loss of bone density.
Red rice is a good source of calcium and magnesium, which benefits people suffering from bone diseases. People suffering from osteoporosis, arthritis and other bone disorders can consume red rice. It helps relieve the symptoms and reduces pain.
Research states that regular consumption of red rice prevents bone thinning and avoids joint pain. Additionally, red rice can also prevent arthritis and osteoporosis from occurring.
Helps in digestion
Red rice is rich in dietary fibre and does not contain any fat. Fibre in red rice keeps you full for a long. According to a study conducted in 2019, red rice is used in traditional medicine for digestion.
Fibre improves bowel movement. Red rice consumption helps ease bowel movement, prevents constipation and helps in better absorption of nutrients. It is also high in protein, which helps improve metabolism.
Reduces the risk of cardiovascular diseases
Consumption of foods high in cholesterol can lead to heart disease. People with heart diseases can consider switching from white rice to red rice. Whole grains help reduce bad cholesterol levels and also reduce the risk of heart disease.
When bad cholesterol levels decrease, the blocks surrounding the heart’s arteries decrease.
Improves skin health
Red rice contains anthocyanin, which is a natural antioxidant. These antioxidants keep the skin soft and supple. They also aid in producing red blood cells that keep the skin healthy.
Red rice consumption helps look younger and prevents premature ageing. Additionally, other nutrients in red rice, like iron and folate, protect the skin from UV damage from sun exposure.
Promotes weight loss
Red rice is rich in fibre, which prevents overeating. Reducing rice consumption is important if you want to cut on those extra calories. Red rice can be ideal for weight reduction.
It is low in carbohydrates and can be ideal for consumption during lunch and dinner. Red rice consumption during the night will not cause weight gain as it is rich in protein and fibre. Unlike the white rice, red rice is rich in protein and contains less carbohydrates. So it can be an excellent alternative to white rice.
Vitamin B6 rich
Vitamin B6 is required for DNA synthesis and red blood cells. The human body cannot make vitamin B6 on its own. So, the human body absorbs the nutrients from the food we eat.
Red rice is rich in vitamin B6 and increases the red blood cells count. It also prevents anaemia. Additionally, research states that regular consumption of red rice prevents chronic illness.
Rich in iron
Red rice is rich in iron, and people with iron deficiency can consume it regularly. It also prevents anaemia and improves blood circulation. People with iron deficiency taking supplements can consume red rice, too, as it is rich in iron.
Women will require 18 mg of iron, and men will require 8 mg daily. A 1/4 cup of red rice meets about 2 per cent of the daily required iron content. Iron also help ward off any infection that affects the body and helps the body to function well.
How to cook red rice?
Red rice is easy to cook, just like you cook normal rice. One cup of red rice will require about three cups of water. Bring the water to a boil and reduce the heat to medium.
Add the rice to boiling water and let the rice cook till it becomes tender. You can add fresh coconut and consume it. You can also add veggies and consume the rice.
Recipes
Spicy Thai peanut rice
Ingredients required
- Onion sliced 1
- Sesame oil 1 tbsp
- Cooked red rice 3 cups
- Coarsely chopped and roasted peanuts 1/4 cup
- Lime juice 2 tsp
Cooking instruction
- Heat oil in a pan and stir onions for 3-5 minutes till it becomes brown.
- Mix the red rice and saute for a few minutes.
- Remove from heat and add roasted peanuts, salt and lemon juice for taste.
Red Rice Uses
- Red rice is used to relieve symptoms of fever.
- Red rice is rich in antioxidants which may benefit your skin.
- Regular consumption of red rice helps regulate blood pressure.
- Red rich is rich in calcium and magnesium, which helps improve bone health.
Side effects
Red rice is rich in nutrients. However, people with liver diseases and pregnant women should be watchful about red rice consumption. It can lead to heartburn, dizziness and gas.
Red rice can increase liver enzymes. So, it can lead to injury to the liver. Excessive consumption can lead to stomach pain and indigestion.
If you experience any adverse reaction , consult your doctor. It is recommended for people with allergic reactions to avoid red rice.
