Know Your Rice

Hand pounded rice, among the healthiest rice in the world

Did you know, in the days of the yore, rice was either hand pounded or parboiled? Produced in a similar fashion, hand pounded rice is known to be one of the healthiest variants as it is pounded in a mortar and pestle, stone grinder or with a wooden pounder. This staple is known by various names: HathSadiTandul, Dheki Rice, HathSadi Tandul, Kaikuthal Arisi and such. Find out more about what makes this rice so unique.

What’s so special about the pounding?

The action of pounding removes the husk and turns paddy into edible rice. In the process, the grain still retains its healthy nutrients as the bran is more or less intact. Thus, this variant is better for wellbeing as compared to the machine-processed rice. The latter creates heat which robs the rice of its nutrition to an extent.

Setting it further apart

A short grain low yield rice, this variant is dark brown in colour. The goodness is high on taste and comes with an alluring nutty aroma. It is also known to keep one fuller for longer. Though soft, it is chewier than other rice. Health enthusiasts will be glad to know that this wonder is packed with vitamins which puts it in the ‘superfood’ category.

Nutritional benefits

This variant comes along with several nutritional benefits. Firstly, its complex carbs keep you full for a longer time (a great news for those on the weight loss path). To top that, the grain contains nutrients like iron, calcium, manganese, B vitamin, vitamin K, E, gamma-oryzanol and protein. The presence of amino acids reduces the chances of having a fatty liver.

The rice is also better absorbed because of its fibre content. Further, the protein content of this variant gets ingested quickly. Its magnesium helps blood circulation and selenium aids in normalising thyroid and colon functions as well as preventing cancer. Selenium, along with magnesium is believed to aid in protecting the body from free radicals.

This goodness also has antioxidants which help lower the symptoms of asthma, and rheumatoid arthritis keeping the bones strong.

Other glory points

Eat rice processed by hand, the way our ancestors ate it! Hand pounded rice as mentioned before is considered as a healthier option to the regular white rice. Below are some of its glory points….

  • The rice is high on fibre. Though it may take more time to cook, it compensates for its nourishment.
  • It is low on the Glycemic Index and therefore considered safe for diabetics and all those on a specific diet. Having said that, it is best to consult with your doctor if you are suffering from any health ailment.
  • Believed to reduce cholesterol and the danger of cardiovascular illnesses
  • It helps prevent gallstones.
  • Promotes weight loss as the complex carbohydrate keeps you satiated for a longer time so you avoid binging.
  • The variant helps lower the risk of cancer and other new age illnesses including cholesterol (LDL) Levels.
  • It is linked with lowering the risk of developing type 2 diabetes.

Calorie distribution of hand pound rice

NUTRIENTS UNIT VALUE PER 100 GMS 1 CUP = 195.0G
PROXIMATES
Energy Kcal 325 634
Protein G 7.5 15
Total lipid (fat) G 0.1 0
Carbohydrate G 73.6 144
Fibre, total dietary G 0.3 1
Sugars G 0 0
MINERALS
Calcium Mg 23.00 44.85
Iron Mg 3.66 7.14
Sodium Mg 0 0
VITAMINS
Vitamin C, ascorbic acid Mg 0 0
Vitamin A, RAE ^g 0 0
LIPIDS
Cholesterol Mg 0 0

Source: Vedicaorganics.com

Dishes made from hand pound rice

Hand-pounded rice is a solid healthy dinner for our wellbeing. So, you can have a platter of delicious goodness on your table such as:

With dal rice and sabji
Rice onion mushroom pilaf
As an accompaniment with fish curry
Mutton Khichda
Chinese rice dishes
Rice salad
Aromatic savoury rice dishes
Murmure

Cooking time and method of hand pounded rice

Hand Pounded Rice PRESSURE COOKING
Quantity 1 cup
Water 3 cups
Wash the rice 2-3 times
A ratio of rice and water 1:3
Pressure release After 2 whistles
Result Perfectly cooked rice

Make the slow shift to hand pounded rice and see the positive difference in your health.

 

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