Being a Keralite, matta rice has been a part of my daily diet since childhood. An integral part of Kerala sadhya, relished along with delicious sambhar and a perfect accomplice to Kottayam style fish curry, matta rice remains the king of rice in Kerala.
Matta rice is not just known for its distinct earthy taste and texture, it has numerous benefits over white rice that makes it a healthier alternative. Let us explore in detail what they are.
Red Rice Vs Matta Rice
Many people think matta rice and red rice are the same. However, that is not the case. Matta rice is just one of the varieties of red rice. Comparatively, it has lesser bran than other red rice varieties. Other varieties of red rice include Rakthashali, Red Kavuni, Kavaira Samba, Kuruvi Kar, Poongar, Kattu Yanam, Koliyal, and so on.
Varieties of red rice like Rathashali and Navara have much more health benefits than matta. They have higher protein, magnesium, iron, and zinc. But, not many people find its taste palatable, especially if you are switching after using white rice for a long time.
Benefits of Matta Rice
Aids In Weight Loss
Glycemic index is a number assigned to food based on how quickly it spikes the glucose level in the blood. A higher glycemic index means it spikes glucose levels quickly and the drop is also quick and steep. As a result, you get hungry quickly when you eat food with a high glycemic index. These foods are not ideal for diabetic people and are not the best option for those who are trying to lose weight.
Matta rice has a glycemic index of around 55, while white rice is about 73 ± 4 depending on the variety. Hence, matta rice is a much better option for those who are diabetic or trying to lose weight.
Rich In Fibre
Dietary fibre is the indigestible part of plant-based food. It bulks up and softens stool, thus aiding in easy bowel movement and reducing constipation. It also reduces the risk of heart disease and type 2 Diabetes.
A serving of Palakkadan matta rice contains 2 gm of dietary fibre, which is almost at par with brown rice. Comparatively, white rice does not contain any dietary fibre at all.
Contains Vitamin B6
Matta rice contains Vitamin B6 which helps in the production of serotonin which plays a key role in regulating our mood, sleep, digestion, sexual desire, wound healing bone health etc. 1 cup of cooked matta rice contains 0.2 mg of B6 which is 11% of daily value intake.
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Rich In Calcium
Calcium, as you know, is necessary for better bone health. Not many are aware that a serving of 45 gm of matta rice contains 100 mg calcium, which makes up 10% of daily value intake. Comparatively, white rice does not contain any calcium, while brown rice contains just 10 mg of calcium per serving. This makes matta rice and red rice in general the rice that is richest in calcium.
Rich In Iron
A serving of matta rice contains 1 mg iron, contributing 8% of daily value intake. Brown rice too has a similar quantity of iron. On the other hand, white rice lacks iron.
How To Use Matta Rice In Your Daily Diet?
Matta rice needn’t be just a substitute for white rice for your lunch and dinner. You can incorporate it into your daily diet in other ways too. Usually, the rice flour for puttu, appam and such breakfast items are made using varieties of white rice. But, to increase the nutritional value of your breakfast, you could get rice powdered from the mill using white rice and matta rice in a 3:1 ratio.
Similarly, you can make dosa/idli batter using matta rice along with idli rice. If you usually take 3 cups of rice for 1 cup of urad, take 2 cups of idli rice and 1 cup of matta rice instead. But note that batter made with matta rice tends to get sour quickly.