Boiled rice, nutritious and healthy

We do not have to look very far when it comes to eating healthy food. Take for example, boiled rice which earns this title as it is part boiled in the husk. It is traditionally known as ‘converted rice’ and undergoes a parboiling process of soaking, steaming and drying. This makes the grain free from toxins and increases its nutrition value. More on what makes this wonder so special…

Setting it apart

The process of ‘converting’ the rice involves three steps: The paddy undergoes a traditional method of parboiling before milling. The partial cooking with the husk intact allows nutrients especially vitamin B, niacin, thiamine to be absorbed from the bran into the kernel. This scales up the nutritional content of this variant as compared to other rice variants as well as pulses/grains.  Parboiling also removes toxins from the rice.

This process was first believed to be explored in Tamil Nadu. In TN, single boiled rice is savoured. Double-boiled rice is more popular in Kerala, Andhra and such coastal regions.


There are two types of boiled rice: Single boiled and double boiled rice. These techniques of hydrating, steaming and drying the paddy make it easier to process the rice by hand, while at the same time, retains its wholesome goodness, as nutritious as the brown rice. It also changes the colour and texture of the rice. Double-boiled rice changes colour anywhere between dark to light yellow in colour. It does not become white.

Around half of the world’s paddy is part-boiled. The treatment is honed in numerous parts of the world such as India, Bangladesh, USA, Thailand, Switzerland, France and many other countries.

Nutritional facts

The three basic hydrothermal processes of parboiling paddy enhance the nutritional value of the rice.  This variant is rich in indigestible starch which makes it a good prebiotic. In other words, boiled rice is a safety guard, boosting your immunity and protecting your gut health.  It is also a great source of energy and vitality, giving you fuel for the day. The wonder is digested slowly so unlike raw rice, you don’t feel hungry very fast. So, if your day requires you to do a lot of physical work you know what to eat – boiled rice. Apart from B vitamin, this variant is also rich in A vitamin and essential minerals. It is also a good source of antioxidants.

Good to know

A regular half-glass serving of boiled white or darker rice contains around 104 calories, or 5 percent of your everyday vitality requirement on a 2,000-calorie diet. Your body separates the starch from the boiled rice into basic sugar and uses the sugar to fuel your liver, muscles, brain and different tissues. Darker rice likewise contains fibre, a specific starch that causes to feel full and furthermore offers security against cardiovascular infection.

Bottom of Form

Calories 116 Sodium 200 mg
Total Fat 0 g Potassium 15 mg
Saturated 0 g Total Carbs 28 g
Polyunsaturated 0 g Dietary Fibre 1 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 4 g
Cholesterol 0 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

*Your percent of daily values are based on a 2000 calorie diet. Your daily values will depend on your specific calorie needs.


Cooking with boiled rice

Boiled rice has a low GI index. It is thus considered safe for diabetics and does not lead to obesity. Though, it is best to get a go-ahead from your doctor if you are suffering from any health ailment. Although there are no specific cuisines or delicacies that are specifically meant to be cooked with this variant, simple steamed rice is the best way to derive the richness of aroma and taste of this rice.

While single boiled rice has a longer shelf life, doubled boiled rice takes longer to cook. Further, the grain size is big in double boiled rice. That is the reason why it is distributed amongst people for mass consumption. This delight is especially favoured among coastal locals as it goes well with spicy gravies.

If you are a regular rice eater, boiled rice is considered more valuable and beneficial health wise. So, have this with lentils, or substitute this rice when making a sweet dish. Remember health!

Cooking time and method of boiled rice

Quantity 1 cup (195 gms)
Water 2 cups (470 ml)
A ratio of rice and water 1:2
Cooking time 10-15 minutes
Result Perfectly cooked rice

Note: As the rice cooks it expands so you need to use a pan that’s large enough to hold 1 to 2 cups of uncooked rice.

1 comment on “Boiled rice, nutritious and healthy

  1. Nice post author.Thank you.

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