Fermented Rice – A Good Choice For Your Diet

If you’re looking for a healthy addition to your diet, fermented rice may be a good choice for you. Fermented rice is high in fiber and protein, and it’s also low in calories and carbohydrates. In addition, fermented rice is a good source of vitamins B1, B2, and B6, as well as minerals such as iron, magnesium, and phosphorus. 

Keep reading to learn more about the benefits of fermented rice and whether it’s right for you.

What Is Fermented Rice And What Are the Benefits Of Fermented Rice

fermented rice

Fermented rice is a type of food that is made from white rice and has been around for centuries. It is made by adding a culture of bacteria or yeast to cooked rice, which causes the starch in the rice to break down into sugar. 

The fermentation process breaks down the starches in the rice into simpler sugars, which makes the rice easier to digest. This process creates lactic acid, which gives fermented rice its sour taste and makes it a probiotic food. Fermented rice also has a slightly sour taste, and it is often used as a condiment or side dish in East Asian cuisine. 

Fermented rice has many benefits, including:

Improved Digestion

Fermented rice is a traditional food that has been used for centuries in Asia for improved digestion. The fermentation process breaks down the rice into simpler sugars and starches, making them easier to digest. 

Additionally, the fermentation process creates beneficial bacteria that help with the digestion process. Fermented rice is a good source of probiotics, which are live microorganisms that provide health benefits when consumed. Probiotics are known to improve digestive health by helping to keep the gut flora balance and by reducing inflammation. Additionally, they can help to boost the immune system.

fermented rice

Increased Nutrient Absorption

Fermentation is a process that breaks down complex carbohydrates into simpler molecules such as glucose and lactic acid. This preserves the food and also makes it more digestible. Ingesting fermented foods can also increase nutrient absorption.

The fermentation process breaks down the complex carbohydrates into simpler molecules, which are then more easily absorbed by the body. Studies have shown that the absorption of vitamins and minerals from fermented foods is significantly higher than from non-fermented foods. For example, one study found that the absorption of vitamin C from fermented cabbage was three times higher than from raw cabbage.

Better Gut Health

Fermented foods also contain live bacteria, which are beneficial for gut health. These live bacteria help to restore the balance of good and bad bacteria in the gut, and can also help to reduce inflammation.

Including fermented foods in your diet is a great way to increase nutrient absorption and improve gut health. Some easy fermented foods to include in your diet are sauerkraut, kimchi, yogurt, kefir, and fermented rice.

How To Make Fermented Rice

fermented rice

The fermentation process for making fermented rice can be done in two ways: using a starter culture or using salt. In both methods, the first step is to cook the white rice until it is soft. Then, either the starter culture or salt is added to the cooked rice and mixed in well. The mixture is then allowed to ferment at room temperature for 12-24 hours. After fermentation is complete, the fermented rice can be stored in the refrigerator for up to 2 weeks.

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When using a starter culture to ferment rice, the most common starter culture is Aspergillus oryzae. This type of fungus is commonly used in the making of soy sauce and sake. To make fermented rice with a starter culture, cook the white rice until it is soft. Then, add the starter culture to the cooked rice and mix in well. The mixture is then allowed to ferment at room temperature for 12-24 hours. After fermentation is complete, the fermented rice can be stored in the refrigerator for up to 2 weeks.

If you are using salt to ferment your rice, you will need to use a non-iodized salt such as kosher salt or sea salt. Iodized salt can inhibit the fermentation process. To make fermented rice with salt, cook the white rice until it is soft. Then, add the salt to the cooked rice and mix in well. The mixture is then allowed to ferment at room temperature for 12-24 hours. After fermentation is complete, the fermented rice can be stored in the refrigerator for up to 2 weeks.

Fermented rice can be used in many different dishes. It can be mixed into a stir-fry, used as a condiment for sushi or sashimi, or added to a soup. Fermented rice can also be eaten on its own as a side dish. It is a good source of probiotics, which are beneficial for gut health. If you are looking for a way to add more fermented foods to your diet, try making fermented rice at home. It is simple to make and can be a great addition to many different dishes.

Recipes For Dishes That Use Fermented Rice

fermented rice

There are a few different recipes that use fermented rice as an ingredient. 

Stir-Fry With Vegetables And Pork

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One is a simple stir-fry with vegetables and pork. The pork is marinated in a mixture of soy sauce, rice wine, and sugar, then cooked with the vegetables. The fermented rice is added at the end to give it a slightly sour flavor.

Used As A Type Of Congee Or Rice Porridge

Another recipe is for a type of congee or rice porridge. Congee is usually made with uncooked rice, but this recipe uses cooked rice that has been fermented. The congee is flavored with ginger, scallions, and soy sauce, and the fermented rice is added just before serving.

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A third recipe is for steamed buns filled with pork and vegetables. The pork is marinated in the same way as for the stir-fry, and the vegetables are also cooked in a mixture of soy sauce and rice wine. The fermented rice is added to the filling just before shaping the buns.

These are just a few of the many recipes that make use of fermented rice. It is a versatile ingredient that can be used in many different dishes. With a little creativity, you can come up with your own recipes that make use of this unique ingredient.

Tips For Fermenting Your Own Rice

fermented rice

Fermented rice is a nutritious food that is high in probiotics, vitamins, and minerals. Here are some tips for fermenting your own rice:

Choose High-Quality Rice

Rice is a staple food in many cultures, and there are many different varieties of rice available. When fermenting your own rice, it is important to choose high-quality rice for the best results. Some factors to consider when choosing rice include:

Rinse The Rice Several Times

Rinsing the rice before fermentation is important for two reasons. First, it removes the husk and bran layer, which makes it easier to digest. Second, it helps to remove any impurities that might be present in the rice. Rinsing the rice several times will ensure that it is clean and ready for fermentation.

Soak The Rice In Water For Several Hours

Soaking the rice in water before fermentation helps to hydrate it and make it easier to digest. In addition, it helps to release the starch from the grain, which is necessary for fermentation. Soaking the rice for several hours will ensure that it is ready for the fermentation process.

fermented rice

Use A Starter Culture

Using a starter culture is optional, but it can help to speed up the fermentation process. Starter cultures are available from fermented food suppliers or online. If you choose to use a starter culture, be sure to follow the instructions carefully.

Monitor The Fermentation Process

Fermentation is a natural process, but it is important to monitor it closely. This is because the temperature and humidity can affect the rate of fermentation. In addition, if the fermentation process is not monitored carefully, it can lead to the development of harmful bacteria.

There are several tips to help you successfully ferment your rice. By following these tips, you can create a portion of delicious and nutritious food that is high in probiotics, vitamins, and minerals.

How To Store Fermented Rice

There are several ways to store fermented rice.

fermented rice

Avoid Storing It In An Area With High Humidity

When storing fermented rice, it is important to avoid storing it in an area with high humidity. This is because the high humidity can cause the rice to spoil faster. If you must store fermented rice in an area with high humidity, be sure to use a tightly sealed container to keep the rice as dry as possible.

Keep It Away From Direct Sunlight And Heat

You should keep fermented rice away from direct sunlight and heat to prevent it from going bad. It is also important to keep fermented rice away from light. Light can cause the rice to lose its flavor and become less nutritious. Store the rice in a dark, cool place if possible. 

If you need to keep it for more than a few days, you can refrigerate it. Just be sure to bring it back to room temperature before eating it.

Keep It In An Airtight Container In The Fridge

Fermented rice can be stored in an airtight container in the fridge for up to three months. When ready to eat, simply remove the desired amount of rice from the container and reheat it in the microwave or on the stovetop. Serve with your favorite vegetables or meat dishes. 

fermented rice

Freeze Fermented Rice

You can also freeze fermented rice. This is a good option if you want to keep it for a long time. Just be sure to thaw it out before eating it. Fermented rice can last for up to six months in the freezer.

To do this, first, allow the rice to cool completely. Then, place it in an airtight container and store it in the freezer for up to six months. When you’re ready to use it, thaw the rice in the refrigerator overnight before using it in your recipe.

Store It At Room Temperature

Fermented rice can be stored at room temperature for up to one month. After that, it should be refrigerated. To extend its shelf life, you can keep it in a cool, dark place like a pantry or cupboard.

Consume Fermented Rice Within A Few Months

Finally, it is best to consume fermented rice within a few months of fermentation. However, it can be stored for up to a year if it is stored properly. Be sure to check on the rice periodically to make sure it is still fresh. Enjoy!

fermented rice

Tips For Fermenting Other Types Of Grains And Vegetables

There are many different ways to ferment grains and vegetables. Here are a few tips for fermenting other types of grains and vegetables:

  • Choose a high-quality, organic product to ferment. This will help ensure that the final product is healthy and delicious.
  • Make sure that the vegetables or grains are clean and dry before beginning the fermentation process.
  • Choose a container that is large enough to accommodate the vegetables or grains being fermented. Glass jars work well for this purpose.
  • Add salt to the vegetables or grains, using between 2 and 3% of the total weight of the product. This will help to create a healthy environment for fermentation to occur.
  • Place the vegetables or grains in the chosen container and seal tightly. Make sure to release any air bubbles that may be trapped in the container before sealing it shut.
  • Store the container in a dark, cool place and let it ferment for 7 to 10 days. Check on it periodically to make sure that it is not becoming too sour or moldy.
  • Once the fermentation process is complete, store the fermented vegetables or grains in the fridge for up to 2 weeks. Enjoy them as you would any other pickled food!

How To Choose The Rice For Best Fermentation Process

fermented rice

There are many different types of rice, and not all of them are suitable for fermentation. When choosing rice for fermentation, it is important to select a type that will produce the best results. Here are a few tips on how to choose the right rice:

Choose A Short-Grain Rice

Bestseller No. 1
Nishiki Medium Grain Rice, 80 Ounce
  • 5 lb. bag
  • When flavor and texture of the rice is crucial in cooking, Nishiki is the brand people look to.
  • This along with consistent quality has made Nishiki the most popular rice brand today. Sushi experts agree that Nishiki is their number one choice.
  • If you have leftover rice, put it away by saran wrapping it and refrigerating until it is time to eat again. When reheating, adding some water to the rice will fluff it up
Bestseller No. 2
Nishiki Premium Rice, Medium Grain, 240 Oz, Pack of 1
  • 15 Pound package
  • California medium grain rice
  • A great choice for everyday consumption
  • All Natural
  • Raised in California
Bestseller No. 3
Tamanishiki Super Premium Short Grain Rice, 4.4-Pounds
  • 4.4 Pound Package
  • California short grain rice
  • Widely used by prestigious Japanese Restaurants
  • All natural
  • Raised in California
Bestseller No. 4
Shirakiku Rice, Koshihikari, 15 Pound
  • 𝐏𝐫𝐞𝐦𝐢𝐮𝐦 𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐑𝐢𝐜𝐞: Years of cultivar improvement efforts have resulted in the premium quality of this organic rice. It features a quick cooking time and is cultivated using the traditional farming principle.
  • 𝐍𝐚𝐭𝐮𝐫𝐚𝐥𝐥𝐲 𝐂𝐮𝐥𝐭𝐢𝐯𝐚𝐭𝐞𝐝: This Japanese rice is grown on a naturally cultivated farm, and pure water is used for making sake. Its pearly, white color and soft yet slightly sticky texture are unparalleled by any other variety.
  • 𝐈𝐝𝐞𝐚𝐥 𝐭𝐨 𝐌𝐚𝐤𝐞 𝐒𝐮𝐬𝐡𝐢:This short grain rice variety is ideal for making sushi because it contains a slightly sweet flavor, off-white color, and soft texture. Its glycaemic index is low compared to others and has a high amount of resistant starch.
  • 𝐏𝐞𝐫𝐟𝐞𝐜𝐭 𝐟𝐨𝐫 𝐃𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐃𝐢𝐬𝐡𝐞𝐬: Koshihikari rice variety is a short-grain rice variety cultivated in the natural environment. It is used to make sushi, but its versatility makes it ideal for use in other ethnic dishes such as biryani, risotto and paella.
  • 𝐏𝐫𝐞𝐬𝐞𝐫𝐯𝐚𝐭𝐢𝐨𝐧: This short grain white rice package weighs 15-pound and comes packed in a pouch. To preserve it, keep it at a cool (10 to 15 ° C), dark place with low temperature and humidity.
Bestseller No. 5
Lundberg Family Farms - Organic Brown Short Grain Rice, Subtle Nutty Aroma, Clings When Cooked, 100% Whole Grain, High Fiber, Pantry Staple, USDA Certified Organic, Gluten-Free, Vegan (32 oz, 2-Pack)
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  • THOUGHTFULLY CRAFTED: This rich source of whole-grain goodness is as versatile as it is delicious. Use this rice in a jambalaya, some potstickers, or even your favorite dessert. The possibilities are limited only by your imagination!
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  • CULTIVATING A FAMILY TRADITION: For over four generations, the Lundberg family has produced high-quality organic rice products. Our mission is to honor our family farming legacy by nourishing, conserving, & innovating for a healthier world.
Bestseller No. 6
Nozomi Super Premium Short Grain Rice, 15-Pound
  • Premium sushi rice
  • Short grain rice
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Bestseller No. 8
Lundberg Family Farms - Organic Brown Short Grain Rice, Subtle Nutty Aroma, Clings When Cooked, 100% Whole Grain, High Fiber, Pantry Staple, USDA Certified Organic, Gluten-Free, Non-GMO, Vegan (32 oz)
  • SIMPLE & DELICIOUS: A pantry sta­ple, Short Grain Brown Rice clings togeth­er when cooked. Its sub­tle, nut­ty aro­ma & fla­vor make it per­fect for rice bowls & oth­er every­day dish­es that call for a soft, sup­ple tex­ture.
  • THOUGHTFULLY CRAFTED: This rich source of whole-grain goodness is as versatile as it is delicious. Use this rice in a jambalaya, some potstickers, or even your favorite dessert. The possibilities are limited only by your imagination!
  • GOOD FROM THE GRAIN UP: This product is Non-GMO Project Verified, USDA Certified Organic, gluten-free, 100% whole grain, vegan, & Kosher. At Lundberg Family Farms, we strive to make every bite of our grains as healthful as they are delicious.
  • LEAVE THE LAND BETTER THAN YOU FOUND IT: There’s more to food than flavor. Our focus on organic, non-GMO & diverse grains helps create a food system that doesn't drain our earth’s resources, & that puts meals on your table of the highest quality.
  • CULTIVATING A FAMILY TRADITION: For over four generations, the Lundberg family has produced high-quality organic rice products. Our mission is to honor our family farming legacy by nourishing, conserving, & innovating for a healthier world.
Bestseller No. 9
Botan Musenmai Calrose Rice, 5 Pound
  • Us #1 extra fancy calrose rice
  • Kosher certified
  • Great for sushi
  • Milled in California
Bestseller No. 10
Tamanishiki Super Premium Short Grain Rice, 15-Pound
  • 15 Pound Package
  • California short grain rice
  • Widely used by prestigious Japanese Restaurants
  • All natural
  • Raised in California

Short-grain rice is the best type of rice for fermentation. It has a high starch content, which makes it ideal for producing alcohol. In addition, the bran layer is thin and the endosperm is soft, which makes it easy to digest.

Choose A Medium-Grain Rice

Bestseller No. 1
Nishiki Medium Grain Rice, 80 Ounce
  • 5 lb. bag
  • When flavor and texture of the rice is crucial in cooking, Nishiki is the brand people look to.
  • This along with consistent quality has made Nishiki the most popular rice brand today. Sushi experts agree that Nishiki is their number one choice.
  • If you have leftover rice, put it away by saran wrapping it and refrigerating until it is time to eat again. When reheating, adding some water to the rice will fluff it up
Bestseller No. 2
Nishiki Premium Rice, Medium Grain, 240 Oz, Pack of 1
  • 15 Pound package
  • California medium grain rice
  • A great choice for everyday consumption
  • All Natural
  • Raised in California
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  • GROWN ON THE FARM, MILLED ON THE FARM We do it all!  At Chico Rice, we are some of the only farmers who mill and pack their own rice.  This means that all our rice comes from the same place and we know exactly how it was grown - responsibly, sustainably, and with the utmost love and care. Every bag of rice we sell is lovingly hand-packed by the same farmers who grew it from the seed.  That's how much we love our rice!
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Nishiki Premium Brown Rice, 15-Pounds Bag
  • 15 Pound Package
  • California medium grain rice
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Cajun Country Medium Grain Rice, 5 Pound
  • As with all white rice, medium grain rice is naturally gluten, cholesterol and sodium free
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  • 5 pound package
Bestseller No. 7
Botan Musenmai Calrose Rice, 5 Pound
  • Us #1 extra fancy calrose rice
  • Kosher certified
  • Great for sushi
  • Milled in California
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Goya Foods Enriched Medium Grain Rice, 20 Pound (Pack of 1)
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SaleBestseller No. 9
Matiz Valenciano Paella Rice from Spain (2.2 lbs.) Traditional Spanish Medium-Grain | Risotto, Arrow Negro, Seafood Dishes | Natural Flavor | Soy and Gluten Free
  • Traditional Spanish Paella – An all-purpose Spanish rice perfect for paella, chicken, seafood, or arroz negro you can create classic dishes the whole family will love.
  • Supports Natural Flavors – Offering a balanced absorption rate, this medium-grain rice blends well with different meal types to help enhance taste and texture.
  • Authentic, High-Quality Rice – Our Spanish paella rice is processed free of chemicals, additives, or preservatives to help retain quality from field to table.
  • Gluten Free Ingredient – Matiz Valenciano paella rice is non-GMO and doesn’t contain nuts, soy, dairy, or gluten to ensure it meets different dietary needs.
  • Product of Spain – Grown in the rich soils of the national protected L'Albufera Park of Valencia, we only offer the purest, most authentic paella rice available today.
Bestseller No. 10
365 by Whole Foods Market, Rice Medium Grain Calrose Enriched, 32 Ounce
  • Brought to you by Whole Foods Market.  The packaging for this product has a fresh new look. During this transition, you may get the original packaging or the new packaging in your order, but the product and quality is staying exactly the same. Enjoy!
  • Sinking your serving spoon into a steaming pot of just-cooked white rice—there’s nothing like it. Tender, enriched with vitamins and iron, ready in 20 minutes to plate with curries, stir-fries or grilled entrées, resist the urge to peek while it’s cooking.
  • Enriched Calrose Rice Is A Naturally Fat Free Food
  • Enriched Calrose Rice Is A Naturally Low Sodium Food
  • Vegan

Medium-grain rice is also a good choice for fermentation. It has a lower starch content than short-grain rice, but it is still high enough to produce alcohol. In addition, the bran layer is thicker than short-grain rice, which makes it more difficult to digest.

The Variety Of Rice

Some types of rice are better suited for fermentation than others. For example, basmati rice has a lower starch content than other types of rice, which makes it more resistant to spoilage.

The Age Of The Rice

The age of the rice is another important factor to consider when choosing rice for fermentation. Younger rice has a higher starch content than older rice, which makes it more suitable for fermentation. Older rice has a lower starch content and is more likely to spoil during the fermentation process.

How The Rice Was Processed

fermented rice

There are many different ways to process rice, and not all of them are suitable for fermentation. When choosing rice for fermentation, it is important to select a type that will produce the best results. Here are a few tips on how to choose the right rice:

  • Choose short-grain rice that has been processed in a wet milling facility: Wet milling is the best way to process short-grain rice for fermentation. The rice is soaked in water before it is milled, which helps to remove the bran layer. In addition, the endosperm is soft, which makes it easy to digest.
  • Choose medium-grain rice that has been processed in a dry milling facility: Dry milling is the best way to process medium-grain rice for fermentation. The rice is milled without being soaked in water, which helps to preserve the bran layer. In addition, the endosperm is harder, which makes it more difficult to digest.
  • Avoid rice that has been processed in a parboiling facility: Parboiling is a process that involves soaking the rice in water and then boiling it. This method of processing rice is not suitable for fermentation because it causes the rice to lose its starch content. In addition, parboiled rice is more difficult to digest.

These are a few tips on how to choose the best rice for fermentation. By following these tips, you can ensure that your fermentation process is successful.

FAQs About Fermentation And Rice

Q: Can you ferment brown rice?

A: Yes, you can ferment brown rice. In fact, many people prefer to ferment brown rice over white rice because it has a higher nutrient content. Brown rice contains more vitamins, minerals, and antioxidants than white rice, and it also has a lower glycemic index. This makes it a healthier choice for people who are trying to lose weight or manage their blood sugar levels.

Q: How long does it take to ferment rice?

fermented rice

A: It takes about two days to ferment rice. During this time, the rice will change color and develop a sour smell. The longer you ferment the rice, the sourer it will taste.

Q: What is the difference between fermented and unfermented rice?

A: Fermented and unfermented rice are two different types of this staple food. 

Unfermented rice is the most common type, and it is made by simply cooking the rice in water and then draining it. Fermented rice, on the other hand, is made by adding a special culture to cooked or steamed rice, which causes fermentation. This process gives the rice a slightly sour taste and a chewy texture. 

Fermented rice is also known as koji rice, and it is used to make sake, a Japanese rice wine. In addition, fermented rice can be used to make rice vinegar, which is a common ingredient in many Asian dishes.

Q: Is fermented rice healthy?

A: Yes, fermented rice is healthy. The fermentation process breaks down the rice’s starch and complex carbohydrates into sugar, amino acids, and organic acids. This makes the nutrients in the rice easier to digest and absorb. The fermentation process also produces beneficial bacteria that can improve gut health.

Conclusion

Fermented rice has been found to be a great way to improve gut health. The probiotics and enzymes present in fermented rice help break down food, absorb nutrients, and fight infection. Additionally, the fermentation process creates beneficial compounds like antioxidants that can protect against disease. If you’re looking for a healthy way to improve your gut health, consider adding fermented rice to your diet.

If you have any questions, feel free to leave a comment below. And don’t forget to check out our home page for more delicious recipes!

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