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Red Rice Benefits: A Comprehensive Overview of Nutrition


Red rice, one of the many varieties of rice, receives its reddish colour from an antioxidant called anthocyanin. It is a compound found in several purple and red coloured vegetables. Red rice has become increasingly popular over the last few years.

Red Rice Nutrition

Serving of Red rice, the nutrients are
  • Calories
  • Fat
  • Carbohydrates
  • Fibre
  • Sugar
  • Protein

Red Rice Benefits:

  • Red rice is loaded with iron and fibre, and it's also known to reduce inflammation in the body.
  • It lowers blood pressure and controls blood cholesterol levels, thereby becoming one of the healthy choices for people with diabetes and heart problems.
  • Red rice for weight loss is a great option. One can consume red rice even if one is on a diet. It is because red rice takes a longer time to digest and thus helps you feel full for a prolonged period of time. It also contains zero fat.
  • This variety of red rice can prevent osteoporosis, arthritis, and other bone diseases as both magnesium and calcium are present in it and they are essential for good bone health.
  • Red rice is a great source of fibre (both soluble and insoluble), which helps ease bowel movement and boosts digestion. Fibre helps in managing both constipation and diarrhoea.
  • Consuming red rice makes it possible to meet 23 percent of the vitamin B6 requirement of the body. It helps regulate the production of serotonin and RBCs.
  • Eating red rice is particularly beneficial to those who suffer from iron deficiency or are anaemic. In addition to the supplements you might be taking, you may want to add red rice to your diet since it’s a rich source of iron. A 100 gm serving of red rice contains offers about 5.5 mg of iron.

Red rice benefits for diabetes

High blood sugar levels in diabetes can affect the eyesight, kidneys and also lead to heart health issues. Low GI foods help keep sugar levels in check, making them a great food option for people with diabetes. Red rice has a very low glycemic index.

Red rice benefits for skin

Red rice has anthocyanin, which prevents signs of premature ageing and UV ray-induced skin damage. This is because anthocyanin has powerful antioxidant properties that fight free radicals.

How to cook red rice

First, put 2½ cups of water to boil in a medium saucepan set over medium-high heat. After this, rinse 1 cup of rice under lukewarm water. When the water in the saucepan reaches a boil, add one tablespoon of butter, salt to taste and rice to it. Reduce to a simmer, cover, and leave to cook until tender. After around 40 minutes, remove the lid, fluff the rice with a fork, and then cover it again with the lid. Leave it to rest for 5 minutes. Fluff rice again and serve.


Is Red Rice High in Sugar?

No, As opposed to this, red rice regulates insulin levels and has a low glycemic index, making it suitable for people with diabetes.

Will Red Rice Make You Fat?

No, contrary to that, Its zero-fat content was the first thing that made red rice popular. It also contains bran, which helps reduce bad cholesterol. Therefore, it does not contribute to weight gain and related illnesses.

Is Red Rice Good for Cholesterol?

Yes, there is evidence suggesting that red rice containing substantial amounts of monacolin K can lower your total cholesterol level, low-density lipoprotein cholesterol (LDL) level, and triglycerides level.

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