Do you get bored by repeatedly cooking the same fried rice or pulao? Here’s a quick and healthy option. Try replacing white rice with red rice. Red rice is blessed with many essential nutrients, including fiber, vitamins, and minerals. Red rice forms one of the major categories of superfoods. The bran layer of red rice contains essential antioxidants like iron and zinc as compared to white rice.It is wholegrain rice with a red husk and bran.
The rice obtains its red color from anthocyanins. After the process of milling, the rice becomes red-colored due to the outer layer of bran that is settled above the rice. What distinguishes white rice from red rice is that it does not have husks, bran, or germs.
Health benefits of red rice
Red rice has become a popular choice among fitness enthusiasts. Awareness about red is rising globally due to its optimal health benefits. A mindful eating approach, with people becoming more conscious of their everyday eating patterns, has led to an increase in demand for whole grains and gluten-free options.
What makes red rice highly nutritious is the amount of anthocyanin present in it, which is believed to reduce oxidative stress. Red rice is power-packed with manganese, zinc, vitamin B, and high fiber content.
Controls diabetes
Red rice lowers blood sugar levels. It has a low glycemic index, which helps to control blood sugar levels. Diabetic patients should include red rice in their meals and avoid white rice, as it causes an abrupt increase in blood glucose levels.
Supports digestion
The high fiber content present in red rice keeps the gut healthy. Red rice is packed with all the essential nutrients. It improves bowel movements and prevents constipation.
Prevents cardiovascular diseases
Red rice lowers the risk of cardiovascular disease. Including red rice in every diet lowers cholesterol levels and supports heart health.
Helps in weight management
To keep yourself motivated in your weight loss journey, include red rice in your diet plan. Red rice has a high fiber content and reduces appetite. Consuming red rice gives you a feeling of fullness and stops hunger pangs.
Good for bone health
A deficiency of magnesium causes a loss of bone density. Red rice is rich in magnesium and prevents bone-related conditions. Eating red rice can even give relief from joint pain.
Simple dishes to try:
Red Rice Khichdi
An instant red rice preparation is red rice khichdi. It is a one-pot meal cooked with soaked moong dal and red rice. Cook the khichdi with other crunchy veggies and spices. It is a protein-rich option.\
Red Rice Pulao
Red rice pulao is another simple recipe. Cook red rice with a tinge of aromatic spices like cumin, cinnamon, cloves, and curry leaves, and add green peas to it. This is an instant, healthy pulao.
Red Rice Biryani
Replace white basmati rice with red rice for a healthier biryani. The layering of red rice with chicken, vegetables, and other spices makes the biryani more appetizing.
Red Rice Salad
Including red rice salad in everyday meals can give umpteen health benefits. Sauteing red rice with spices, and mixing it with crunchy carrots, cucumber, and veggies gives a healthy twist to the salad.
Mexican Red Rice
Mexican red rice is a great dish to enjoy the goodness of red rice. The rice is cooked with tomato sauce and tossed with flavourful spices, onion, butter, chicken, and garlic.
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