Here’s Why You Should Be Including Red Rice in Your Diet

Updated on January 2nd, 2020
Red rice

Is red rice healthy? Yes, it is. Rice forms part of our staple diet in India. We are one of the biggest rice-growing and exporting countries in the world. There are various types of rice grown and found here, with each variety having its different benefits.

Well, we’ve all encountered brown rice and white rice. There’s also something called red rice. Red rice benefits are numerous.

It has a component called anthocyanin, that gives it the red shade. This rice has more nutrient value than other types of rice. This is because it is consumed with the husk, which is full of nutritional goodness(1).

Red rice nutritional facts

A 98 gram serving of red rice contains. Red rice calories are 109 per 98 grams.

Protein 2.3 grams
Dietary fiber 1.8 grams
Carbohydrates 2 grams
Sodium 1 mg
Potassium 77 mg
Fat 0.8 grams
Iron 2.9%
Calcium 0.8%

Red rice health benefits

1. Helps diabetics

Red rice helps in regulating insulin levels. The low glycemic index of red rice helps in controlling the sugar level and is great for diabetic patients. Generally, rice isn’t prescribed for diabetics due to the presence of starch. However, it might be noted that red rice may be okay for diabetics to consume, after consultation with their physicians.

2. Red rice may help fight asthma


Red rice helps in controlling pulmonary functions. It has rich magnesium content, and regular consumption may improve oxygen circulation in the body. More oxygen in the body translates into lesser breathing problems and the prevention of asthma.

[Read: Brown Rice Vs White Rice]

3. Improves oxygen consumption

Red rice is packed with iron. This may help in the absorption of oxygen, and circulation of it to every tissue and cell in the body. An improved level of oxygen in the blood may help elevate your mood, and make you feel energetic, and prevent respiratory issues.

4. Great for digestion

A superb source of fiber, red rice may help several digestive functions. It may also help drain out toxins from the body and ease bowel movement, due to the presence of soluble and insoluble fibers. Red rice also works as a natural laxative, a great cure for constipation.

[Read: Apple Cider Vinegar for Digestion]

5. Fights heart disease

Red rice contains whole grains. These may help reduce the level of bad cholesterol in the body. The bran present in red rice may help cut down cholesterol levels, thus reducing the incidence of heart diseases. In conjunction with other natural ingredients, red rice is a great way to ensure a healthy heart.

6. Reduces fatigue

The addition of oxygen in the blood helps reduce fatigue and gives you bursts of energy. No more feeling tired and drained after a long day at work.

7. Good for weight watchers

weight watchers

Red rice is a great source of fiber, which makes it a much healthier choice when compared to other rice variants. There is also bran present in red rice. Bran makes you feel satiated for a longer period, thus reducing sudden hunger pangs and preventing binge eating. Moreover, red rice is completely fat-free.  Hence, if you are attempting to drop a few unwanted kilos, eating red rice may make the task easier.

8. Full of antioxidants

Red rice is loaded with useful antioxidants which are great for the skin. Consumption of red rice frequently might help avoid the appearance of fine lines and skin wrinkles. Eating red rice may also help firm and tighten the skin, minimizing the damage brought on by UV rays that might result in wrinkles.

9. Helps build strong bones

Red rice is a great source of magnesium, which is great for bone health. A crucial nutrient required to build healthy bones, magnesium deficiency may lead to osteoporosis and low bone density later in life. Regular consumption of red rice may help avoid and relieve joint problems.

[Read: Magnesium for Bone Health and Strong Teeth]

10. Contains antioxidants to fight free radicals

Red rice is a great source of iron or manganese. These powerful antioxidants are required to safeguard the body from free radicals. Red rice is also full of zinc, a mineral that may help accelerate wound healing, and helps maintain the body’s defense mechanisms. Zinc too is full of antioxidants that help the body fight free radicals that might cause cell and tissue damage in the body.

 11. Great source of vitamin B6

Vitamin B6 Benefits

Just one serving of red rice may meet around 23% of your vitamin B6 requirement. This particular vitamin is highly essential for helping to balance the development of serotonin, and red blood cells aiding in the construction of DNA.

How to use red rice?

Red rice is simply another form of rice. You may substitute white rice for red rice in the common dishes that you cook at home. Healthy food can indeed be interesting, and red rice can be the basis of some tasty dishes.

There is always red rice khichdi, which is just regular khichdi made with red rice. You may also pair red rice with certain dals or curries in order to add more taste.

All in all, red rice is very versatile and may be used in any Indian dishes that you wish to rustle up, adding a healthy angle to all.

Myths and side effects

There are some side effects of consuming red rice. Dizziness, nausea. and stomach ache, as well as flatulence(2) and bloating are some of the side effects. In some cases, you may be allergic to red rice, in which case you might have a reaction or a break-out. Consult a dietician before you include red rice in your diet.

Red rice is a  great addition to any diet. Packed with antioxidants and important nutrients, it helps the body in many ways and can aid in fighting may conditions. What’s more, it may be eaten by those looking to lose weight-something that other varieties of rice don’t permit. However, more studies are needed to be done on the efficiency of red rice.


1. Can pregnant women and young children eat red rice?

Yes, as it is just another variety of rice that is completely safe for consumption.

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