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When it comes to rice, two words randomly comes in our mind, taste and quality. Rice is consumed almost in every home across the world and is popular for its unique qualities as well. Rice offers two popular options: Indian White Rice and Parboiled Rice. Rice is one of the most sought-after choices based on the dietary needs and culinary preferences of an individual.
Parboiled rice has different properties from those of the normal white rice and possess different filtration processes. In most parts of Asia & Europe parboiling of rice is often a common practice and people prefer to eat this variety of rice. Let’s examine in detail about the potential health benefits of this variety of rice, reason behind large volume of parboiled rice exports, and other details of this rice variety.
Parboiled Rice: How is it Different from Other Rice Varieties?
Parboiled rice, also known as converted rice, is a partially precooked rice that is common in Asian and African countries and has been used in these countries for several years. Parboiling is a 3-step process that includes: soak, steam, and dry rice while it’s still in its edible outer husk. The process of parboiling gives this rice a slightly yellow hue colour.
In comparison to other varieties of rice, this rice is fluffier and less sticky upon cooking. Furthermore, the parboiling process improves the texture of the rice. However, people remain confused about the benefits of parboiled rice, and above all, one question that remains the same for all rice consumers is: what makes parboiled rice comparable to white rice and raw rice?
Let’s Talk About the Parboiled Rice Benefits
- Rich in Dietary Fibre
Parboiled rice is a very rich source of dietary fibre, which aids digestive health. The processing process of this rice transfers fibre from the husk to the inner layers, making it higher in dietary fibre than polished rice. High amount of fibre offers numerous health benefits and promotes regularity.
- Improves Gut Health
Among the several other health related parboiled rice benefits, consumption of this rice variety also facilitates in bowel movements and prevents constipation. The prebiotic quality of this rice due to the presence of fibre, improves the growth of beneficial gut bacteria. Moreover, consumption of this rice is likely to cause bloating or acidity compared to white rice.
- Rich in Antioxidants
Parboiled rice is a rich source of phytonutrients and antioxidants. Large amount of anthocyanins in the rice is linked to preventing cancer and reducing inflammation.
- Longer Shelf Life
Parboiled rice benefits are not only linked to its health-related advantages but also in its quality of storage. Owing to its process method it has low moisture content which helps in improving its storage stability which further prevents it from spoiling. Parboiled rice is preferred by rice exporters and by those who prefer to buy in bulk without having to worry about it going bad.
Nutrition and Calories Information in Parboiled Rice
Normally, a cup (155 grams) of parboiled rice contains:
| Nutrient | As 155g |
|---|---|
| Calories | 194 |
| Fat | 0.5 grams |
| Total Carbs | 41g |
| Fiber | 1g |
| Protein | 5g |
| Magnesium | 36.0mg (9% DV) |
| Thiamine (vitamin B1) | 10% of the RDI |
| Niacin (vitamin B3) | 23% of the RDI |
| Vitamin B6 | 14% of the RDI |
| Folate (vitamin B9) | 1% of the RDI |
| Iron | 2% of the RDI |
Parboiled Rice – Nature’s Gift with Lower Glycemic Index
Parboiled rice has a low glycemic index, which makes it an ideal for people with diabetes and those who prefer a sugar-controlled diet. Consumption of this type of rice can also help you lose weight. In comparison to both white rice and brown rice, this type of rice has a comparatively lower impact on blood sugar levels.
Parboiled Rice vs White Rice vs Raw Rice which is ideal for you
Rice is widely consumed across the world and is loved by all for its delicious taste, aroma and health benefits. Owing to its several qualities often it becomes very difficult for people to choose between the type of rice they should consume and to decide which one is ideal for their health. People often get confused when they are asked about parboiled rice vs white rice vs raw rice and why it is suitable for them. Let us understand about the differences in these types of rice through a table:
| Nutrient / Vitamin | Parboiled Rice | Brown Rice | White Rice |
|---|---|---|---|
| Total Carbs | 41 grams | 40 grams | 45 grams |
| Total Fat | 0.5 grams | 1.5 grams | 0.5 grams |
| Calories | 194 | 194 | 205 |
| Protein | 5 grams | 4 grams | 4 grams |
| Fiber | 1 gram | 2.5 grams | 0.5 grams |
| Niacin (Vitamin B3) | 23% of the RDI | 25% of the RDI | 4% of the RDI |
| Folate (Vitamin B9) | 1% of the RDI | 3.5% of the RDI | 1% of the RDI |
| Thiamine (Vitamin B1) | 10% of the RDI | 23% of the RDI | 3% of the RDI |
| Vitamin B6 | 14% of the RDI | 11% of the RDI | 9% of the RDI |
| Vitamin E | 0% of the RDI | 1.8% of the RDI | 0% of the RDI |
| Iron | 2% of the RDI | 5% of the RDI | 2% of the RDI |
Demand & Exports of Parboiled Rice
The Food Ministry anticipated the demand of parboiled rice at 20 LMT per annum for distribution under the National Food Security Act, 2013. However, with the increasing awareness of people for their health parboiled rice saw a significant increase in demand both in national and international markets. In 2024, India exported approximately 9 million metric tons (MMT) of parboiled rice in 2024-25, with an approximate export value of USD 4-5 billion. At Shri Lal Mahal, one of the leading rice exporters in India, we pride ourselves on providing the best quality of parboiled rice and white rice.
To Wrap Up
To conclude, parboiled rice is a good alternative to white rice. Parboiled rice is a complete source of nutrition for people looking for healthy alternatives to rice. Being one of the leading rice exporters in India we at Shri Lal Mahal offer white rice, brown rice, & parboiled rice as well so that you have the best options to choose from as per your taste and preference.
Frequently Asked Questions About Steam Rice vs Raw Rice
In comparison to white rice, parboiled rice is comparatively a better option for individuals having diabetes. It has lower GI and retains more nutrients.
It is often a good option for weight loss and reduce hunger cravings. Parboiled rice is a good source of a balanced healthy diet and helps in reducing weight.
Yes, parboiled brown rice is a popular choice and a good option for health-conscious people.
Parboiled rice has quite different smell as it undergoes a steaming process while still in the husk.
Parboiled rice is generally gluten-free in its natural state.
Though the choice depends on preference and taste and may vary as per individual. But brown rice is often considered healthier and better option than parboiled rice.
