Reasons to have fermented rice daily

Fermented rice has been an integral part of the Indian diet for centuries. It’s a popular breakfast option for many people across the country and is enjoyed in various forms. From Poila Bhat to Pazhamkanji, Geel Bhat to Chaddannam, and Poita Bhat, there are several variants of fermented rice that one can find in India. But, why one should consume fermented rice and how it can be made at home? We spoke to celebrity nutritionist Shweta Shah and asked her about how this is a healthy dish for people and this is what she said. (Images courtesy: iStock)

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Shweta says, “Fermented rice is rich in microflora, which acts as a prebiotic, this makes it a potent cure for gut infections, better immunity, good digestion, glassy skin and hair. It also acts as an electrolyte so it cures fatigue, weakness, and dehydration.” When rice is fermented, it gets enriched with various antimicrobial, antioxidant substances, metabolites like phenolics, flavons, vitamin E, phytosterol, linoleic acid, anthocyanins etc. These body-friendly bacteria play an important role in reducing cholesterol, improving peristalsis and preventing diarrhoea.

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During the whole process, there is an increase in the availability of several nutrients, such as calcium, iron, and magnesium. By fermenting rice overnight for 12 hours, its iron content is increased 21 times compared to regular cooked rice. This is why fermented rice is considered healthier than the rest.

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Studies have shown that eating fermented rice regularly reduces fatigue, due to the high vitamin B12 concentration. This makes it a miracle food for sleep-deprived college students like me, who are completely dependent on caffeine for energy. The fermented rice is a gut-friendly food, rich in probiotics, restores healthy intestinal flora and can heal or prevent gastrointestinal problems.

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Often, fermented rice is prepared by soaking the previous day’s cooked rice in water. Next day, salt is added to the fermented rice and it is mashed thoroughly. For consumption, buttermilk or curd is added to this mixture and consumed for breakfast. Shweta shared her own recipe that’s made with buttermilk, and it’s amazing.

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2 cups cooked rice (leftover from the previous day), Water for soaking, 1 teaspoon salt (or to taste), 1 cup buttermilk (Optional toppings: grated carrot, chopped cucumber, roasted peanuts, chopped coriander leaves)

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Take the cooked rice from the previous day and place it in an earthen pot or any container. Add enough water to fully submerge the rice. Cover the pot or container and let it sit overnight at room temperature for fermentation to occur. The next day, the fermented rice will have a slightly sour smell and a softer texture. Add salt to the rice and mash it thoroughly using a spoon or your hands until it becomes a coarse paste. Once the rice is mashed, pour in the buttermilk and mix well to combine. The buttermilk will add a tangy flavour and enhance the texture of the dish. Now, transfer the fermented rice mixture to serving bowls. You can enjoy it as is, or you can add some optional toppings like grated carrot, chopped cucumber, roasted peanuts, or chopped coriander leaves for added crunch and freshness, and enjoy!

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Fermented rice itself is a nutritious meal, which is often enjoyed with pickles, crispy pakora/dried fish and green chillies along with onion. But, what if we add some more nutritious foods to it? The fermented rice can be made into a nutritious meal by combining sauteed/fermented veggies, nuts & seeds, and last but not the least some protein such as tofu/paneer and chicken.

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This popular dish is often eaten with pickles, papad, fried fish, etc to accentuate the flavour; and was considered to be the most popular and healthy meal as it was economical. While it is enjoyed on its own, you can make some other delicious dishes with fermented rice such as Idli, Dosa, White (Khatta) Dhokla apart from many other dishes.

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