The sun is out and the temperatures are rising. This can only mean one thing—it’s time to take full advantage of nature’s summer superfoods! One such food is fermented rice, a powerful probiotic-rich dish with a range of health benefits. Even today, variations of this fermented rice are eaten across the country. They go by various names like panta Bhat in Bengal, poita Bhat in Assam, pakhala in Orissa,pazhan kanji in Kerala, and Pazhaya Saddam in Tamil Nadu. Each region has this dish with different sides. Some have it just with salt, and some with onions, chutneys, pickles, fish, vegetables, etc. In fact, Odisha celebrates this dish during the Pakhala Dibas on 20th March.
The Health Benefits of Fermented Rice
1). Nutrition content of fermented rice is more than that of normal rice:
Studies have shown that fermentation helps increase the bioavailability of iron, reduces the fat content, increases the total protein content, and increases the content of B complex vitamins such as thiamine, riboflavin, niacin, and vitamin B12. It also provides for the Potassium, Calcium, Magnesium, and Selenium requirements of your body.
2). Fermented rice is a good source of Vitamin B12, especially for Vegetarians & Vegans :
The microbes aiding the fermentation process help in the production of vitamins B12 & B6.
3). Improves digestion:
One of the main benefits of consuming fermented rice is that it helps to promote healthy gut bacteria.
Studies have found that probiotics from fermented rice can reduce bloating and digestive discomfort as well as help improve overall gut health. Fermented rice and its water are prescribed for peptic ulcers, abdominal pain, and constipation.
4). May help reduce blood glucose levels:
Studies have shown that replacing part of your rice intake with fermented rice can significantly help reduce the glycemic load of a meal and even lower cholesterol levels.
Swapping out one cup of regular boiled rice for one cup of fermented rice can decrease your post-meal blood sugar levels but yes provided the meal is balanced.
5). It helps boost immunity:
The presence of lactic acid bacteria or lactobacillus makes it a probiotic-rich food and helps in digestion, improvement of gut health, and also immunity.
6). It reduces the antinutritional properties in rice.
7). It helps in cooling down the body:
The lactic acid produced by the fermentation process helps reduce body heat.
8). It also has cosmetic benefits:
Fermented rice also helps with skin and hair health as it contains amino acids, vitamin E, B complex vitamins, and minerals and promotes cell generation.
Having said that, just consuming fermented rice alone won’t create the magic unless you rework your eating habits, exercise, adequate sleep, and manage stress to get sustainable results.
With so many nutritional, health, and cosmetic benefits, fermented rice is a must-have. Eating fermented rice makes it easy to unlock its energy-boosting, nutrient-rich goodness without having to spend a lot of time in the kitchen. One could have it for breakfast or lunch.
So what are you waiting for? Get out there and make some fermented rice. It’s an amazing and easy-to-make summer superfood that will provide you with tons of only benefits and will help make your summer better.
Check out the recipe in the next blog.