From the steaming pulao from the land of Kashmir to the delicious idli from Tami Nadu, rice has been a staple in every Indian household. With its swift cultivation, rice has earned its status as the most crucial crop, playing a pivotal role in the food-revival movement. The diverse varieties of rice and their associated health benefits have been the subject of extensive nutritional research.
Speaking of rice variety, one rice that has regained importance in recent times is Navara rice. Hailing from Pallakad, the rice bowl of Kerala, it has garnered attention. Acknowledged with a geographical indication of intellectual property rights in November 2007, Navara rice holds a significant place in Ayurveda, offering medicinal benefits and being categorised into white glumed (husked) and black glumed.
Navara rice is known to be rich in essential minerals like iron, zinc, magnesium, and potassium. Apart from these, they may also be packed with vitamin B, complex carbs, fibre, and proteins. It provides a great dose of polyphenols, antioxidants, and flavonoids, including oryzanol, proanthocyanidin, and tricin, among many others.
The rice is similar to ordinary rice with husk colour ranging from golden yellow to brownish black, depending upon the edaphic and climatic conditions. The rice is grown in semi-dry areas and need 60 days to mature and is locally referred to as ‘sastika’ variety of rice. The rice generaly takes around 38 minutes to cook.
Why Is It Called Red Rice?
Navara rice is often known as red rice. The rice derived its name from the characteristic red hue of the grains. The red colour is due to the presence of antioxidants along with flavonoids. The vibrant hue of red rice is attributed to a compound known as anthocyanin. This particular compound not only imparts a distinctive colour but also holds various medicinal and health-enhancing properties. Consequently, red rice is often consumed in its unshelled or unpolished state to retain the beneficial attributes associated with anthocyanin.
7 Ways To Consume Navara Rice
- Navara Rice Khichdi: This is made by cooking Navara rice and lentils together with some spices, vegetables and ghee. The dish is low in calories and high in protein.
- Navara Rice Kanji: This rice is soaked for half an hour with green moong for half an hour and then cooked with lots of water to achieve a soupy consistency.
- Navara Rice Puttu: Navara Puttu is a breakfast food that originates from the southern Indian state of Kerala. It is made with Navara rice flour, and steamed with grated coconut.
- Navara Rice Idli: To make this, soak the rice and urad dal overnight and grind them to a batter. Ferment the batter for a few hours and then steam it in idli moulds. They pair well with a coconut chutney or a hearty vegetable sambhar.
- Navara Rice Payasam: It is a traditional Indian dish and to make this cook the rice, ghee with jaggery and milk until tender. Add some cardamom powder and chopped nuts for some extra flavour.
5 Health Benefits Of Consuming Navara Rice
Navara rice has several benefits that contribute to health. Take a look:
- Digestive Health Support
A good source of dietary fibre, Navara rice can help maintain digestive health by regulating bowel movements and preventing constipation. Its low-fat content and ability to keep the stomach full for a longer time make it an excellent choice for those aiming to lose weight, while it may also reduce the risk of digestive disorders.
- Blood Sugar Regulation
With a low glycemic index, Navara rice is known to be a good option for diabetics. Although conclusive studies on the diabetic treatment benefits of Njavara rice are lacking, Kerala Ayurveda suggests that a broth made from it is safe for diabetic patients. Diabetics consider rice based on the Glycemic Index, where a higher score indicates faster blood sugar level increases. Compared to white rice with a Glycemic Index of 75, Njavara rice has a lower score of around 60, making it a safer option for diabetic consumption.
- Supports Neurological Health
According to research on Science Direct, Navara rice is used in the Ayurvedic treatment called Navara Kizhi which is a specialised Ayurvedic therapy treatment for paralysis, arthritis, and neurological problems. In this therapy, a poultice is prepared by cooking Navara rice in milk with certain types of herbs and used for topical massage of the entire body. The treatment leads to heat generation, extensive perspiration of the body, and an increase in blood circulation. It's known to relieve stiffness of the joints and arthritic pain.
- Provides Nourishment For Weaning Infants
Njavara rice porridge, commonly known as kanji, is highly advantageous for infants during the weaning stage. According to the article in Kerala Ayurveda, this nutritious option is particularly beneficial for underweight babies, serving as a source of essential iron. Additionally, its low glycemic index ensures a gradual breakdown, promoting longer-lasting satiety for the baby.
- Promotes Skin Health
Navara rice helps in promoting skin health by treating psoriasis in Ayurveda. A paste is made by Navara rice which is also an excellent remedy for skin lesions. The anti-inflammatory properties in them treat various skin problems.