Parboiled Rice: Benefits, Nutrition, Preparation

Parboiled Rice

Parboiled rice is alternatively known as Ukda chawal and converted rice. Many people have a misconception that parboiled rice is precooked grain. However, it’s not true. Indeed, the processing methods of parboiled rice are quite different from other varieties of paddy grains. Generally, the processing of white and brown rice starts with removing the husk. But the parboiled paddy is partially boiled with its hull prior to the milling processing. Remnants of history reveal that the rice parboiling process has been used by Asians and African people since ancient times. This makes it easy to remove the hull by hand.

Nowadays, rice parboiling is done via machines and has become more advanced. It is done to enhance the texture and nutritional value of rice. The partial boiling process pushes all the nutrients of bran and husk to the endosperm and makes the final product healthier. Also, all the harmful substances like arsenic are washed away by parboiling whole-grain paddy. Parboiled rice is cooked faster than all other types of rice; it takes around 15-20 minutes to cook the parboiled grain. The process of paddy parboiling is divided into the following three steps.

  • Soaking

First of all, the raw rice grain is soaked in lukewarm water for 1 to 2 hours. This will elevate the moisture of the paddy.

  • Steaming

The next step is to steam the whole grain rice until it’s starch content is converted into gluten. The steaming kills the bacteria and eliminates other harmful substances from rice.

  • Drying

Drying is the last step of the parboiling procedure. The steamed rice is dried at 100°C temperature before milling.

The hue of parboiled rice is distinct from normal rice; it looks translucent pale yellow. The reason behind the unique amber color of parboiled rice is the transmission of husk and bran pigments to the endosperm during the boiling process.

Nutritional Content Of Parboiled Rice:

  • Carbs

Parboiled rice is an ample source of carbohydrates. 150 grams of parboiled long grain rice contains 40 grams of carbohydrates content, which is much higher than the brown rice and slightly lower than the plain white rice.

  • Fiber

Talking about fiber, again, converted rice wins the race. The pre-boiled rice grain possesses higher fiber than the white rice. The equal servings of parboiled rice contain almost twice as much fiber as white rice.

  • Glycemic Index

The GI index of Udka rice is lower than white rice. As per the Harvard Health report, the glycemic score of parboiled rice is 38, and it is completely safe for people who have diabetic issues.

  • Vitamins

Vitamin B6, also called pyridoxine, plays a vital role in absorbing and extracting energy from proteins and carbs. Converted paddy grains are full of vitamin B6. One cup of Udka rice grain fills around 14% of recommended daily intake of vitamin B6. This partially boiled grain also contains a small amount of vitamin B9. Apart from all these, it is a good source of thiamine (vitamin B1) and niacin (vitamin B3) and helps increase your body’s metabolism. 155 grams of parboiled rice fulfills your 10% of daily Thiamine 23% of recommended Niacin needs.

Health Benefits:

  • The converted or parboiled helps to improve the gastrointestinal tract. They act as a prebiotic and boost the growth of healthy bacteria called probiotics in the gastrointestinal tract.
  • As already mentioned, the GI index of Udaka rice is very low, and their consumption does not increase the blood sugar level. Therefore, it would be best for diabetic people to choose boiled paddy instead of white and brown rice.
  • The other benefit of parboiled rice is that it is good for treating diarrhea.

In Final Words:

Parboiled rice is much healthier than the processed white rice. Therefore, it would be great for your health to switch over to parboiled rice. Do not forget to rinse it for 20 minutes in water before cooking.