7 Important Fermented Rice Diet Benefits That You Should Know
According to a recent study by AIIMS, the fermented rice diet is considered to have great health benefits. It is said to increase your body’s immunity. Fermented rice is made by adding water to the already cooked rice and letting that to ferment for a single day. This meal is often eaten in many states of India and also in some parts of Japan.
Microbes that are present in water rice chew the advanced carbohydrates and make a finished merchandise like the “short chain fatty acids (SCFA)“. According to Balamurugan Ramadass, who has been conducting this research at AIIMS since 2019,
He further added that,
Benefits Of Fermented Rice Diet
It is basic, simple, and desi. Fermented rice has been an integral part of Indian cuisine for a long time now. People from rice eating states have their own unique fermented rice recipes. But we have been eating it all this while without knowing its health benefits maybe. So let us have a quick look at the fermented rice benefits.
1. Rice carbohydrates become easily digestible
The carbohydrate content in rice is approximately 70%. The presence of starch in rice stimulates the growth of microbes. These microbes either emerge from nature or by adding to the culture. These microbes start to formulate enzymes and metabolites which in turn stimulates the growth of these microbes and stops the growth of pathogens. The most common microorganism that can develop in rice is LAB (Lactic acid bacteria), bifidobacteria, molds, lactobacilli, and yeast.
These bacteria that produce lactic acid also produce glycoside hydrolase enzymes that convert the polysaccharide or indigestible form of complex carbohydrate into an easier form. The mold and yeast help to break down the starch into glucose and maltose by producing amylolytic enzymes.
Therefore the form of carbohydrates in the fermented rice diet gets turned into an easily digestible form and becomes light on your stomach.
2. Increases the proteins and reduces the fat content
During fermentation, the lactic acid bacteria that is present increases the concentration of essential amino acids. On the other hand, the yeast that is present in fermented rice diets releases proteolytic enzymes which increases the availability of proteins.
Also, fermentation decreases the fat content in rice. The microorganisms produce lipolytic enzymes which allow the fat to break down in a small chain of fatty acids and become more ready for absorption.
3. Fermentation improves the vitamins, fiber, and mineral content of rice
A recent study on the fermented rice diet shows that after fermentation the content of fiber and micronutrients increases greatly. The complicated fiber of micronutrients gets released from their bond and becomes more ready for absorption. In fermented rice, B12 content is also increased along with Vitamin B1, B2, folic acid, etc. The bioavailability of Zinc, iron, and calcium also improves.
4. Reduced anti-nutritional factors
Rice contains anti-nutritional elements like trypsin, lectin, phytate, etc. which carry the absorption of micronutrients in our body. Fermentation allows these anti-nutritional values to get reduced and increases the availability of micronutrients like iron, calcium, etc.
5. Fermentation improves gut health
Once you intake sugar or any ultra processed food like instant noodles, biscuits, bhujia, pasta, etc. it stimulates the growth of bad bacteria along with providing you with empty calories, sugar, and salt. These things thrive on the sugar present in your guts. Fermented rice does just it’s opposite. Fermented rice probiotics create a favorable environment for the native gut bacteria and stop pathogen growth. This reduces inflammation and keeps the gut microbiome healthy.
6. Fermented rice is a functional food
A food becomes functional when the factors in the food that can cause loss to your health are eliminated or the concentration of any nutrients in the food increases or the stability or bioavailability of the food is improved.
Fermented rice diet is a functional food for various reasons. After fermentation, the rice is enhanced with various antioxidants substances, metabolites like linoleic acid, phenolics, vitamin E, flavons, phytosterol, anthocyanins, proanthocyanidins, etc.
These bacteria that are body friendly play an integral part in improving peristalsis, reducing cholesterol, and also to prevent diarrhea. Having a regular fermented rice diet also allows you to take care of lactose intolerance. It also has the properties to suppress colon, liver, stomach, and bladder cancer.
7. Boosts immunity and improves the epithelial lining
Consuming fermented regularly helps your gut health to improve. The good bacteria in your gut helps in absorption, proper digestion, and to produce various metabolites like SCFA (short chain fatty acids) that give a good effect on the epithelial lining. It also helps in improving immunity.
How To Make Fermented Rice Probiotic?
Here are some easiest fermented rice recipes to add prebiotic and probiotic in your fermented rice. It requires no cooking skills. Add some drinking water to the cooked rice. Cover the lid and keep it that way for the night at room temperature. The next day you consume the rice along with water. You can also add some lemon juice or even some sour curd to it. Fermented curd rice benefits include restoration of healthy microbes, great for duodenal ulcers, and many more. Fermented rice side effects are negligible. You may feel sleepy after having your fermented rice diet. That’s it.
Fermented rice diet is one of the best functional diets in the Indian cuisine. It is healthy for many people. So feel free and add fermented rice to your diet and have it the way you want it to. Different parts of the world embrace this dish differently. You can do so according to your needs.