Fermented rice is a part and parcel of the daily diet of farmers and laborers in India involved in intense physical activity, especially in the southern parts. If you are a person born and brought up in a village in South India, you may have nostalgic memories of having had fermented rice for breakfast along with the rice water, mixed with buttermilk and salt, and accompanied with onion shallots and a bite of green chilly.
This humble food is simply delicious, and this is my go-to food for breakfast on hot summer mornings. It tastes delicious and is very light on the stomach and you will feel rejuvenated.
Fermented rice is called “Pazhaya saadam” in Tamil, “Vellachoru” in Malayalam, and “Chaddannam” in Telugu. The rice water is called “Neeragaram” in Tamil.
Fermented rice provides a sufficient amount of energy to carry out the day’s activities, which is why farmers have it before they head out to their fields for a long and hard day of work.
Fermented rice may be a humble food but it has several health benefits. Realizing its benefits, even Western countries like the US have started propagating the consumption of fermented rice for breakfast.
Let’s have a look at the health benefits of fermented rice.
Health Benefits of Fermented Rice
1. Fermented Rice Has More Nutrition Than Regular Rice
Isn’t it surprising to know that fermented rice is very nutritious? The fermentation process enhances the nutritional value of rice due to the action of microorganisms such as Lactic acid bacteria (LAB), yeast and other bacillus species.
- Studies have shown that the bioavailability (the extent to which iron is absorbed from the diet and utilized for various body functions) of iron increases after fermentation as a result of an increase in the ferric iron content during the fermentation process.
- There is a reduction in the fat content.
- Increase in total protein content, especially in concentrated rice water. Also, certain amino acids get synthesized during the fermentation process.
- Decrease in phytate content. Phytate is an antinutrient that interferes in the absorption of several minerals, especially iron.
- Increase in the content of B complex vitamins such as thiamine, riboflavin, niacin and vitamin B12.
2. Good Source of Vitamin B12 for Vegetarians and Vegans
Vegetarians and especially, vegans are highly deficient in B12 since this vitamin is present mainly in foods of animal origin such as meat, poultry, seafood, fish, eggs and milk products. Low-fat milk (250 ml of milk) though provides half of the recommended daily allowance of vitamin B12.
However, vegans have to rely only on fortified cereals, unsweetened soy milk, fortified tofu and fortified juices for their vitamin B12 requirements. Fermented rice can be the natural answer for vegans to meet their vitamin B12 requirements to a considerable extent. The microbes aiding the fermentation process are responsible for the production of vitamin B12 during fermentation.
3. Improves digestion
Nowadays, many of us suffer digestibility issues such as indigestion, flatulence, bloating, constipation, etc., due to mental stress, poor eating habits, consumption of alcohol and rampant use of antibiotics, which disturb the gut microbial balance. This subsequently results in the reduction in the proportion of beneficial bacteria that aid in digestion and an increase in the pathogenic or undesirable bacterial population. Probiotic foods help in the restoration of probiotics or beneficial bacteria in the gut.
Fermented rice is a very good source of probiotics and hence helps in alleviating digestion problems. The undigested starch in rice acts as a prebiotic In Siddha medicine, fermented rice and its water are prescribed for peptic ulcer, abdominal pain and constipation.
4. May Reduce Blood Glucose Levels
Studies on rats showed decreased blood glucose levels after consumption of fermented rice. The levels of HbA1c (this indicates the average blood glucose levels over the past 3 months) glucose was significantly reduced. In addition to this, there was a reduction in LDL (low-density lipoprotein), VLDL (very low-density lipoprotein), triglycerides, and also BUN, creatinine and uric acid levels. However, more studies are necessary to confirm the effect of fermented rice on diabetes.
5. Reduces Anti-Nutritional Factors
Rice contains anti-nutritional factors such as lectin, phytates and trypsin inhibiting factors. Fermentation helps to reduce these antinutrients and helps in better absorption of minerals such as calcium and iron.
6. Helps in Boosting Immunity
As fermented rice is a rich source of probiotics, it could help boost immunity as probiotics have a significant impact on our immune system.
According to the article published in “The Hindustan Times” a year ago, a preliminary study conducted by Bhubaneshwar’s All India Institute of Medical Sciences (AIIMS) on Pakhala, Odisha’s staple diet of fermented rice revealed that it contained a molecule that boosts immunity. Detailed studies are pending.
7. Acts as a Natural Coolant During Hot Summers
Fermented rice mixed in buttermilk is the best natural body coolant during hot summers. It brings down the body temperature by removing the excess heat and makes you feel light and energetic.
What Happens During Fermentation of Rice?
The starch present in rice favours the growth of different groups of microbes such as lactic acid bacteria (LAB), lactobacilli, bifidobacteria and yeasts. These microbes or microorganisms secrete different enzymes that further promote their own growth, prevent the growth of pathogens and add nutritive value to the rice.
Fermented Rice Preparation Steps
- Clean and wash the rice
- Cook by excess water method or pressure cook method
- Drain the excess water, if you use the excess water method
- Cool the rice to room temperature
- Soak the cooked rice in water overnight
- Fermented rice is ready for your breakfast. Consume this along with the rice water to derive more benefits. Cut onion shallots into small cubes and add this to the fermented rice. Add salt and mix well. You can have green chilly as an accompaniment.
Cosmetic Benefits of Fermented Rice Water
The water that you soak the rice for fermentation is also very healthy and hence it should be consumed along with the rice.
Other than offering a host of health benefits, fermented rice water also has cosmetic benefits. It has been used as a natural remedy for skin and hair-related issues since the olden days. In Japanese and South Korean households, fermented rice water has become an integral part of the skin and hair care routine.
Good for the skin: Fermented rice water can be used as a cleanser and toner for the skin as it is a significant source of vitamins and minerals, including vitamin E, which is good for the skin. It helps in anti-aging as it contains antioxidants that prevent free radical formation that damages the skin cells.
Excellent source of nourishment for the hair: Fermented rice water has been used by women from South East Asian countries for ages. Interestingly, the Yao women belonging to the Huangluo village in China have the longest hair in the world, which does not grey until their 80s. They attribute this to using fermented rice water for centuries.
Fermented rice water is helpful in maintaining healthy hair as it contains amino acids, vitamin E and B complex vitamins which are essential for good hair health. The proteins present in rice water help in repairing damaged hair and stimulating hair growth.
Fermented rice water also acts as an anti-frizz agent and helps to remove tangles in the hair and gives a smooth and shiny texture to the hair.
Hope you found this article informative.
References https://annalsmicrobiology.biomedcentral.com/articles/10.1007/s13213-019-01500-8 https://www.freepressjournal.in/health/fantastic-health-benefits-of-fermented-rice https://www.derpharmachemica.com/pharma-chemica/nutritional-analysis-and-antimicrobial-activity-of-fermented-rice-water-73253.html https://academicjournals.org/article/article1379675511_Kumar%2520et%2520al.pdf
Arthi's Food and Nutrition Zone 
Excellent info … very well explained Arti
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Thank you so much Madhuri
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Very nice article arthi 👍
Good to know that fermented rice water having B12 and cures peptic ulcer.
I am having one doubt arthi, you mentioned that fermented rice water we can consume in summer and it reduces the heat. What about in winter and monsoon? Because in summer regularly i use to give it to my child and husband but in winter and monsoon my husband refuse to take and saying it will be cold.
What is ur suggession?
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Thank you so much Vasanthi.
Regarding your query, there is no scientific evidence that fermented rice should not be consumed in winter. But, since it’s a body coolant, it’s better to avoid it during winter if it causes any cold related symptoms.
In my case, I do eat fermented rice during monsoon and it hasn’t caused any cold related problems to me.
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Very well explained. Useful information Aarti. We used to eat fermented rice in childhood. This article is very much useful for this generation children.
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Thanks Vidya. Rightly said, this generation children despise eating fermented rice. Making them aware its benefits is one way to make them eat it.
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Very nice article about ferment rice,
Very useful information for today’s generation.keep posting new articles arti.wish u good luck!!
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Thanks Ms. Vidya. I am glad you liked it.
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great!
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Thank you Dr. Pratim Sengupta
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