Introduction
Lifestyle diseases like hypertension, cholesterol/ triglycerides, and diabetes have become very common now. Earlier, diabetes used to attack a person when he was over 50. But now even those who are in their mid-30s are suffering from this debilitating ailment. Diabetes cannot be cured – it can only be controlled through a combination of diet, exercise and regular medication. It often requires tremendous willpower.
Rice is one of the most important staples in India. It was first mentioned in Yajur Veda and more than 200,000 varieties of rice are available in India today. Different rice varieties may have different morphological features, cooking, eating, and product-making characteristics. Rice varieties may be broadly classified based on their size, shape, waxy or non-waxy (based on the nature of starch), aromatic (e.g. Basmati, Jeerakasambha) or non-aromatic (Ponni; Sonamasuri), red or black rice (based on colour) and so on.
Rice is often considered the main culprit in aggravating the diabetic condition. Rice is the staple diet in South India. Many diabetics in south find it hard to resist the lure of dishes made of rice – be it sambar rice, rasam rice or curd rice. For all those people, relief is now available in the form of brown rice and red rice. In this article, we shall talk about the benefits of red rice.
Understanding Red Rice
Red Rice is a special variety of rice that gets its red colour due to anthocyanins. This rice is generally unhulled or partially hulled rice which has a red husk. Red Rice has a nutty flavour and a high nutritional value as the germ of the rice is left intact.
Varieties of Red Rice
Raktashali, Thai Red Cargo Rice, Bhutanese Red Rice, Camargue Red Rice (grown in France), Kerala Matta Rice. The Matta Red Rice is grown in Palakkad district of Kerala and this variety of rice is popular in Sri Lanka too where it is used for making idlies, appams and plain cooked rice.
White Rice – What is the Problem?
Processing and milling of white rice takes away significant parts of the bran and germ. Bran and germ are rich in dietary fibre as well as nutrients beneficial for human health. If white rice is processed further, then the aleurone layer gets removed and further nutrients are lost in the process. The milling and polishing destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, all of the dietary fibre as well the essential fatty acids present in the raw variety.
A clear association between refined grain (polished rice or white rice) consumption and metabolic abnormalities has been established. A link has also been established through research studies between white rice and diabetes risk in urban adult south Indian population.
Spurious versions of red rice and brown rice are being sold in the market. So the regulatory authorities must clamp down on such malpractices. But as always it is not possible for the government to be a watch-dog and enforcement is a challenge in India. The consumer has to read the label carefully and choose the correct product.
Comparison of Red Rice with other Varieties of Rice
Both brown and red rice have similar nutritional profiles. These are un-hulled or partially hulled types of rice – this means that you consume bran and germ that are good for your health. Brown rice is now popular across the globe. Red rice is popular in South India, Tibet, Bhutan as well as regions near Himalayan mountains.
Both brown and red rice are great sources of fibre, B vitamins, calcium, zinc and iron, manganese, selenium, magnesium and other nutrients. One thing that sets the red variety apart from its brown counterpart is it being enriched with antioxidants that can help fight damaging free radicals in our body.
Specific Benefits of Red Rice
As it contains anthocyanins, it helps in reducing inflammation, allergy, preventing risks of cancer and helping in weight management. Manganese (present in brown rice too) helps in strengthening metabolism; Magnesium helps in migraine, lowers blood pressure as well as reduces the risk of heart attacks. Selenium in red rice protects the body against infections.
Red rice is generally expensive because the yields are low. Red rice has relatively high dietary fibre and lowers cholesterol, control blood sugar levels and regulate weight as little will make you fuller. You can get this healthy red rice in natural, organic and health food stores.
Due to the high fibre content, red rice gets digested slowly and after consuming red rice, one feels full. Fibre also aids in slowing down the rate at which carbs are converted into blood sugar; therefore fibrous foods are low on the glycemic load.
Red Rice Brown Rice
Red rice is packed with nutrients such as B vitamins, iron, calcium and zinc. The B vitamins are known to be essential to the body as it is present in all organ function and energy production. Calcium is needed for bone health, iron for blood supply and zinc for brain function.
Brown rice is said to be rich in vitamins and minerals including B-vitamins and magnesium, manganese and selenium. The B vitamins that are contained in brown rice have similar benefits to red rice. Manganese is good to promote regular metabolism while magnesium contributes to healthy bones and teeth. Selenium is a mineral that works like antioxidant, protecting the body from infections.
Red rice is rich in antioxidant, good for people who want to prioritise weight management and immune system enhancement. It is good to consider brown rice as it has more nutrients to maintain a healthy weight and good nutrient profile.
Red Rice – can Fight Cholesterol
Red rice is now prescribed by doctors to be a good remedy for mild symptoms of high-cholesterol problems, as a natural alternative to medicines.
The use of red rice has been around in ancient times where China discovered its potent benefits to health. Red rice has mild healing benefits to many gastric problems including diarrhoea and indigestion. Other benefits include improved spleen function, increase blood circulation, good digestion and absorption.
Since red rice aids in lowering levels of cholesterol, it goes to say that red rice is also a good aid to lose weight. With its natural nutrients and fibre, more toxins are washed out while it continues to help the body attain a regular bowel movement.
The power of red rice also roots from its nutrient profile. This rice is packed with vitamins and minerals to supply the body with much needed dose of nutrients. Celebrities are bound to tight schedules and stressful working environment, thus, wonder foods like red rice help out in improving nutritional status that may depreciate with pressures and stress.
Antioxidants are known to eliminate toxins and other unwanted substances in the body.
Bhutanese Red Rice
This rice has been grown for thousands of years at 8,000 feet in the fertile soil of the Paro Valley, irrigated with 1,000-year-old glacier water rich in trace minerals. With more potassium than Gatorade, and a significant amount of magnesium, this quick-cooking whole grain is a nutritional and culinary superstar. It will entice one with its complex, nutty, earthy flavour, soft texture and beautiful russet colour. In Bhutan, red rice is frequently paired with mushrooms and hot chillies.
The Potential of Anthocyanins
Red rice derives its colour from anthocyanins, the same group of phenolic compounds that lend distinctively red and purple colours to radicchio, purple cabbage, red onions and many other vegetables. These are biologically very active molecules, and scientists group them with other closely related substances as "bioflavonoids" in recognition of their importance to the body's normal functioning. They are powerful antioxidants, and in laboratory testing they have shown the ability to improve eyesight.
Navara Red Rice of Kerala
In the mountainous regions of central Kerala, the chill in the air signals the planting of medicinal Indian red rice, navara, a crop cultivated only once a year, usually between February and April. Navara, with its red bran layer is characteristic to Kerala.
Navara rice is rich in antioxidants and polyphenols and has two or three times as much zinc and iron as white rice. It has the rare capability to enrich, strengthen, regenerate and energise the body.The red colour, varying from light to dark red, is confined to the bran layer, but a touch of red remains on the grains even after milling. Navara grows fast compared to other varieties of rice; it takes around 60 to 72 days from planting to harvest, depending on the area of cultivation of and weather conditions. Navara rice is also resistant to insects and pests and can be stored for long time.
Method of Cooking Red Rice
Brown rice takes longer to cook and some people do not find it palatable. To fully cook a cup of dry red rice, you will need 2.25 cups of water, and it takes significantly longer than white rice – about 35-40 minutes to cook it right. But red rice has 10 times the antioxidants of brown rice. Red rice is also very rich in essential nutrients manganese (80% of your daily value) and molybdenum (35%).
Red rice can be used to prepare dosa that will taste divine. Red rice, parboiled rice, whole urad dal and fenugreek seeds are soaked overnight and then ground into a dough after adding sufficient water. Salt is added and then the mixture is kept for fermentation. These dosas are served with spicy chutneys or sambars.
Summary
Polished rice does not have many nutritional benefits. But red rice has many nutritional benefits. It acts as an effective antioxidant due to the presence of anthocyanins that gives it a red tinge. It might be expensive but in the long term it will prove to be beneficial as one can reduce the healthcare costs associated with lifestyle diseases. One can make a start with small doses of red rice in the beginning and progressively move to taking higher proportion of red rice in the diet.
