Red rice: 5 health benefits and how to do it

Red rice, also called red yeast rice, fermented red rice, or red koji rice, is native to China and its main benefit is to help lower cholesterol. The reddish color is due to its high content of anthocyanin, a powerful antioxidant that is also present in red or purple fruits and vegetables.

In addition, this is a whole grain with high nutritional value, being rich in nutrients such as iron and fiber. Fermented red rice is also easy to prepare and can be cooked in the same way as white rice. 

The benefits of consuming red rice are

1. Lower cholesterol

Koji red rice goes through a natural fermentation process that produces a substance called monacolin K, which is responsible for conferring the effect that reduces bad cholesterol and increases good cholesterol. Apart from this, the fibers present in this whole grain help to reduce the absorption of fat in the intestine and to better control cholesterol levels. 

In addition to this, it is rich in antiocyanins 

2. Improve the health of the intestine

Because it is rich in fibers, red rice helps to increase the size of the stool and to mobilize the gastrointestinal tract facilitating its exit, being excellent for those people who suffer from constipation.  

3. Prevent anemia

Red rice is rich in iron, an essential mineral for the adequate transport of oxygen in the blood and to prevent and combat anemias. In addition, it has vitamin B6, which acts in the regulation of mood, sleep and appetite. 

4. Prevent cardiovascular disease and cancer

In addition to helping lower cholesterol, fermented red rice helps prevent cardiovascular disease and cancer thanks to its high content of antioxidants, substances that protect blood vessels from the formation of fatty plaques in the arteries and, therefore, protect the organism of problems such as heart attack and stroke.

Likewise, it favors an adequate cellular renewal, stimulating the immune system to fight potentially cancerous cells. 

5. Promote weight loss

Red rice helps you lose weight because it is rich in fibers, which help reduce hunger and increase the feeling of satiety for longer.

Likewise, the fibers help to avoid spikes in blood sugar, reducing the accumulation of fat in the body.

6. Could help prevent diabetes

Because it is rich in antiocyanins, red rice could help prevent diabetes. This antioxidant could help regulate blood sugar because, according to some studies, it interferes with an enzyme that controls blood glucose.

In addition to presenting a medium glycemic index, that is, it moderately raises blood sugar. 

Nutritional information

The following table shows the nutritional composition in 100 g of red yeast rice:

It is important to keep in mind that the benefits of red koji rice are obtained, especially when its consumption is accompanied by a balanced diet and regular physical activity. 

How to prepare Red yeast rice

The basic recipe for red yeast rice is prepared as follows:

Ingredients

1 cup of red rice;
1 tablespoon of olive oil;
1/2 chopped onion;
2 cloves of garlic;
Salt to taste;
2 ½ cups of water.

Preparation method

Put the water in a pot and bring to the fire. While the water heats up and begins to boil, fry the garlic and onion in the olive oil and, when the onion looks transparent, add the red rice, fry a little more and add the boiling water and salt. Let cook 35 to 40 minutes over low heat.