10 Amazing Health Benefits Of Matta Rice

Prepare to be amazed as you discover the nutritive goodness of this delectable rice.

Reviewed by Shivani SikriShivani Sikri, Functional Nutrition Expert
Fact-checked by Moksha GandhiMoksha Gandhi, BPharm, Certified Health & Wellness Coach
Edited by Ravi Teja TadimallaRavi Teja Tadimalla, Professional Certificate In Food, Nutrition & Health
Written by Tanya ChoudharyTanya Choudhary, ISSA Certified Specialist In Fitness & Nutrition  • 

Does rice only ever strike you as an overload of unhealthy carbohydrates? Are you tired of having to find exotic new substitutes and meals to keep up your diet? Worry no more! Rustic and jam-packed with nutrition, we have narrowed down the healthiest kind of rice for you. It is Matta rice we are talking about! Here we discuss about Matta rice benefits in detail.

protip_icon Know Your Ingredient: Matta Rice

What Is It?
Matta Rice is an indigenous rice variety cultivated in black soil in parts of Kerala.

What Are Its Benefits?
It may help in diabetes management, is a great source of calcium and vitamins, promotes digestive health, and reduces elevated blood pressure.

Who Can Consume It?
It is safe to consume for everyone including people with diabetes.

How Often?
It can be consumed daily in moderation.

Avoid if you have gastrointestinal problems such as bloating and gas.

Matta Rice – A Brief:

Matta rice field in Kerala
Image: Shutterstock

Matta Rice, also known as Rosematta rice, Palakkadan Matta rice, Kerala Red rice. Kerala rice, or Red Parboiled rice, is locally sourced from the Palakkad region of Kerala, India. Used in a wide variety of foods, Matta rice can be had as plain rice, or be used to make idlis, appams and snacks like murukku and kondattam.

Grown in the dense black cotton soil in parts of Kerala and Karnataka, these yellowish red grains of rice possess their own unique flavour and taste. Not just that, it possesses a fine earthy flavour that makes it a great accompaniment to lamb, beef and other game meats. What’s more, we give you ten health benefits to truly convince you to include Matta rice in your next meal!

protip_icon Trivia
It is believed that matta rice was commonly consumed by the royal family members of the Chola and Chera dynasties. They preferred the rice due to its unique and rich flavor.

Top Matta Rice Benefits

A teaspoon of matta rice
Image: Shutterstock

Check out here some of the best matta rice health benefits.

1. Nutrient Rich

Other than its unique taste, the red pericarp of this rice variety has a high content of nutrients. Pericarp is the healthy outer coat of the rice grain. More often than not, polished rice varieties tend to lose this valuable layer when they are ground out to appear shiny and clean. Matta rice or Kerala red rice, however, retains this outer coat for all its natural goodness. With increased quantities of minerals, vitamins, fibre and more, Matta rice goes for gold with its contribution to a healthier diet.

2. Gluten-Free

The gluten-free nature of Matta rice promotes digestive health. Par-boiling this rice further aids in retaining the nutrition, so you can rest easy knowing that your last meal was not just full of carbohydrates. Opt to take the unpolished variant of Matta rice, so that you don’t miss out on the incredible benefits hidden in the outer coating of these rice grains.

3. Best Source Of Magnesium

Matta Rice is also a great source of magnesium. Magnesium is an important macro-mineral required every day for good health. It is used in several enzymatic reactions in your body, and its deficiency can lead to multiple health conditions.

Half a cup of Matta rice has close to 42 g of magnesium From aiding in nerve signal transmission to preventing heart disease and osteoporosis, Magnesium is a vital component for staying healthy!

4. Reduces Risk Of Certain Diseases

Consuming whole Matta rice grains can significantly lower your risk of heart disease and certain cancers (1) . Due to the lower content of fat, saturated fat and cholesterol, Matta rice is heart friendly, keeping those important blood vessels clear of clogs and clots.

5. Decrease Risk Of Diabetes

Woman checking blood sugar levels
Image: Shutterstock

One of the best matta rice benefits includes managing Type 2 Diabetes effectively (2). Type 2 Diabetes mellitus is one of the most prevalent chronic illnesses today, affecting vast populations across the world, including children. Uncontrolled Type 2 Diabetes can cause debilitating morbidity in nearly every body organ system, affecting and impairing the quality of life.

Whole grain Matta rice may aid in blood sugar management. It has been shown to help reduce the risk and incidence of diabetes in its consumers. Due to its high magnesium and calcium content, especially in its pericarp, Matta rice protects from developing insulin resistance, and enhances optimum glucose uptake, ensuring that you stay healthy and free from disease.

6. Meets Your Daily Fiber Requirement

Most useful in the midst of today’s age of fast food mania and refined foods, Matta rice meets your daily fiber requirement to help your digestion. Rich in fiber, it keeps your digestive system running smoothly (3). Rich in fiber, Matta rice will help you process it! Not just that, its high fiber content will leave you feeling fuller even when you eat less. This means that you’re eating just the right amount of your daily calorie intake. Just what you were looking for to help you lose weight!

protip_icon Quick Tip
A hundred grams of matta rice or red rice contains 11.1 g of fiber, which is more than white and brown rice varieties (3).

7. Slows Absorption Of Carbohydrates

The high fiber content also enhances its anti-diabetic properties, by slowing down the absorption of carbohydrates. This helps control the blood sugar rush that usually accompanies a high-sugar, low-fiber meal.

8. Source Of Vitamins A And B

Cooked matta rice kept in a bowl
Image: Shutterstock

Besides magnesium, Matta rice also adds other vitamins and minerals to your diet. Its nutrient-rich coat contains generous amounts of Vitamin A, and some forms of Vitamin B. These are extremely important for maintaining many systems of your body and living healthy.

9. Reduces Elevated Blood Pressure

With its high fiber content and low glycemic index, red Matta rice can indirectly help you reduce your blood pressure! One of the reasons for hypertension is the tendency to eat too much. Matta rice helps you stay fit by giving you a sense of early fullness, so you can manage and to an extent even control your hypertension!

10. Great Source Of Calcium

Matta rice is a great source of calcium
Image: Shutterstock

The higher content of calcium in this rice also makes it healthier than the conventional white rice that most people favor. This white rice has usually lost most of its essential nutrition during the polishing process. Calcium is essential in all ages and stages of life.

From playing a vital role in growth during childhood to being a crucial component in muscle health and function, calcium also keeps your bones and teeth strong and healthy. Especially crucial for women post-menopause, Matta rice complements your diet with a good dose of calcium, protecting you from painful and cumbersome diseases such as Osteoporosis and weakened bones (5).

Infographic: Top Health Benefits Of Matta Rice

Matta rice has a distinct earthy flavor, which makes it different from other rice varieties. Also, it is known for its coarseness and rich nutritional profile. This healthiest rice type has an array of health benefits one can look for in meals. Check out the infographic below to learn about the top health benefits of matta rice.

top health benefits of matta rice (infographic)

Illustration: StyleCraze Design Team

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Download Infographic in PDF version

Matta rice is a nutrient-rich variety of rice from Kerala, India. It is a good source of dietary fiber, vitamins, minerals, antioxidants, and phytonutrients. Matta rice benefits include improved cardiovascular health and reduced blood pressure levels. Since it is a good source of calcium, it may also reduce the risk of osteoporosis. In addition, the dietary fiber in matta rice helps control diabetes, promotes gut movement, and aids in digestion and weight management. However, note that excess intake may cause issues. If you experience any adverse effects, limit its use and seek medical advice.

Frequently Asked Questions

Is Matta rice better than white rice?

Yes. Matta rice is a richer source of protein and dietary fiber than white rice (3), (6).

Is Matta rice better than brown rice?

No. While both rice varieties have a similar nutritional profile, brown rice has a slightly higher protein, dietary fiber, and mineral content (7).

Is Matta rice gluten-free?

Yes. All varieties of rice are naturally gluten-free, hypoallergenic, and contain high amounts of digestible carbohydrates that are good for gluten-sensitive individuals (8).

Now that you know all the benefits of Matta rice, stay stress-free knowing that every meal you make, you can look forward to not only enjoying its unique and colorful flavors, but also staying fit and healthy with each bite!

Key Takeaways

  • Matta rice may prevent heart disease and osteoporosis since it is rich in magnesium.
  • It may enhance anti-diabetic properties by slowing carbohydrate absorption.
  • Matta rice may help maintain weight and reduce the risk of obesity.
  • It may promote gut health due to its gluten-free nature.
  • It is a good substitute for regular white rice in various dishes due to its distinct flavor.

Learn how to de-starch and cook Kerala Matta rice for weight loss with the video given below. Also, discover the health benefits of these delicious and nutritious rice varieties. Watch it now!


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

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