Health Benefits of Fermented Rice: Indian Dishes that are Delicious and Healthy for your body

Indian cuisine has historically valued fermented foods for their flavours and conceivable health advantages. Recipes for fermented rice stand out among them. Fermented rice dishes offer not only culinary delights but also a number of health benefits with their tart flavour and distinctive texture. Indian dishes made with fermented rice not only tempt our palates but may also be beneficial to our health. These foods have a lot to offer, from improving nutritional availability and digestive health to controlling blood sugar levels. 

Let’s dive right into the health benefits of fermented rice along with some tasty and nutritious Indian Dishes that can satisfy your taste buds and your health requirements.

Health Benefits of Fermented Rice

Since the fermentation process reduces excess fat and enhances B complex, vitamin K, calcium, iron, magnesium, potassium, and selenium, it is thought to be healthier than normal rice. Additionally, fermenting the rice overnight turns it into a probiotic or digestive-friendly food.

Gut Health Boost

Indian dishes made from fermented rice, including dosa and idli, encourage the development of good bacteria. These probiotics support healthy gut flora, which improves digestion and nutrient absorption.

Increased Nutrient Availability

Fermentation breaks down the complex carbohydrates in rice, increasing the availability of nutrients to our bodies. This improves the bioavailability of the rice's vitamins, minerals, and antioxidants, giving us a nutritional boost.

Blood Sugar Control

Rice foods that have undergone fermentation have a lower glycemic index than non-fermented rice dishes. They are therefore a good option for people with diabetes or those trying to control their blood sugar levels because they result in a slower and more gradual rise in blood sugar levels.

Fermented Rice Indian Recipes You Should Try

Since the beginning of time, people have created a variety of cuisines using leftover rice that was left out overnight and allowed to ferment. This is especially true in rural India. All of these fermented rice breakfast options, including panta bhat, idli, dosa, and uttapam, have gained popularity over time.

Dosa

Dosa is a well-liked rice and lentil pancake from South India. The food's nutritional content is increased by the fermenting process, which also gives the dish a nice, tangy flavour. It frequently comes with sambar or chutney.

Idli

In South India, idli, a steamed fermented rice and lentil cake, is a common breakfast food. It is fluffy, light, and simple to digest. Idlis are frequently served with sambar and coconut chutney.

Paniyaram

Traditional South Indian food known as paniyaram is produced by fermenting a batter of rice and lentils. These dumplings can be eaten as a snack or for breakfast and are normally prepared in a unique pan.

Appam

Popular in Kerala, appam is made with fermented rice and coconut pancake. It looks like a distinctive bowl and feels spongy and squishy. Appams are frequently served with curries made with coconut milk or vegetable stew.

Koozh

Rice is fermented to create the traditional Tamil Nadu meal known as koozh. It is a cooling and hydrating dish that resembles porridge and is frequently consumed in the summer.