From Tradition to Health: 5 Surprising Benefits of Mappillai Samba Rice

Key takeaways

· Mappillai Samba rice has a better glycemic index as compared to white rice, making it a suitable choice for people with type 2 diabetes.

· It is rich in antioxidants which help neutralise free radicals in the body.

· Mappillai Samba rice is a good source of dietary fibre which prevents constipation.

Mappillai Samba rice has been cultivated in Tamil Nadu for centuries, with its origins tracing back to traditional agricultural practices in the region. The popularity of this rice variety declined with the advent of high-yielding hybrid varieties during the Green Revolution. However, in recent years, there has been a resurgence in its cultivation due to growing awareness of its health benefits and nutritional superiority.

Read our blog to discover more about the health benefits of Mappillai Samba rice!

Did you know?

The name "Mappillai" means "bridegroom" in Tamil, and this rice was traditionally given to bridegrooms to enhance their strength and vitality before their wedding day, highlighting its cultural importance.

Culinary Uses:

Traditionally used in South Indian dishes like biryanis, pongal, and kanji.

Nutritional profile of Mappillai Samba Rice

1. Nutrition per 100g

2. Comparing the Glycemic index (GI) of Mappillai Samba rice vs. other rice varieties

· There is strong evidence that low GI diets can help manage and prevent diabetes and heart disease.

· Low GI foods can improve insulin sensitivity.

5 Health Benefits of Mappillai Samba rice

1. Good for diabetics

· It has a better glycemic index compared to white rice, which prevents rapid sugar spikes after meals and improves insulin sensitivity. It can be a great addition to your Indian diabetic diet chart.

· Anthocyanins in Mappillai Samba rice inhibit enzymes like amylase, reducing sugar release into the bloodstream.

2. Improves digestion and gut health

· High fibre in the rice promotes regular bowel movements and prevents constipation.

· The resistant starch increases beneficial bacteria in the colon, producing short-chain fatty acids.

· Short-chain fatty acids enhance mineral absorption in the gut and help prevent digestive disorders.

3. Great for heart health

· Rich in antioxidants like anthocyanins, supporting heart health by reducing oxidative stress.

· Contains fibre and resistant starch that promotes healthy cholesterol levels.

· Offers a wholesome alternative to refined grains, supporting healthy weight management.‍

4. Boosts immunity

· Mappillai Samba rice is a good source of antioxidants such as phenolic acids, polyphenols, oryzanol, tocopherols, tocotrienols, and sterols.

· These antioxidants help build immunity by reducing oxidative stress and supporting the body's defence against infections and diseases.

5. Slows down ageing

· Rich in antioxidants, which protect cells from oxidative damage.

· Its bioactive compounds support cellular health and longevity.

FAQ's

1. How to cook Mappillai Samba rice?

To cook Mappillai Samba rice, rinse it thoroughly, then use a ratio of 2 cups of water for every 1 cup of rice. Cook in a pot or rice cooker until tender, typically taking about 30-40 minutes.

2. Does Mappillai Samba rice have side effects?

Mappillai Samba rice is generally safe to consume. However, consuming large quantities may lead to bloating or digestive discomfort due to its high fibre content.

3. How many calories are in Mappillai Samba rice?

Half a cup (about 100g) of Mappillai Samba rice contains approximately 350 calories.

4. What is the difference between Mappillai Samba rice and Kavuni rice?

Mappillai Samba rice and Karuppu Kavuni rice are both traditional Tamil rice varieties. Kavuni rice is distinctively black, while Mappillai Samba rice is red. Both varieties are more nutritious as compared to white rice.

5. Are red rice and Mappillai Samba rice the same?

Red rice is a broad term referring to any rice variety that retains its bran layer. Mappillai Samba rice is a specific type of red rice.

6. Can I eat Mappillai Samba rice daily?

Yes, you can include Mappillai Samba rice in your daily diet in moderation. Its nutritional profile, including high fibre and antioxidants, supports overall health when balanced with a variety of foods.

Conclusion

In conclusion, Mappillai Samba rice offers a nutritious choice with its low glycemic index, high fibre content, and antioxidant properties as compared to white rice.

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References

1. Kannan S, et al. Assessment of glycemic responses in three traditional paddy varieties conducted by Krishi Vigyan Kendra. Int J Curr Microbiol App Sci. 2019;8(03):1736-1739. doi.

2. Udhaya Nandhini D, et al. Metabolomic analysis for disclosing nutritional and therapeutic prospective of traditional rice cultivars of Cauvery deltaic region, India. Front Nutr. 2023;10:1254624. doi: 10.3389/fnut.2023.1254624.

3. Krishnanunni K, et al. J Food Sci Technol. 2015;52(5):2572-84. doi: 10.1007/s13197-014-1292-z.

4. Rajendran M, et al. Grain dimension, nutrition and nutraceutical properties of black and red varieties of rice in India. Current Research in Nutrition and Food Science Journal. 2020; 8(3):903-923. DOI:10.12944/CRNFSJ.8.3.20.

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About the Author
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.