The multi-fold goodness of Neeraagaaram
Traditional Indian foods have been the staple diet of Indians over several centuries, before western influences started making their way into our life, from the late 19th century onwards, starting with coffee. Traditional Indian foods combine the nutrition profile of home-grown food-grains, the taste profile of native Indian spices, fruits, dry-fruits and vegetables, with the knowledge of medicinal properties in these ingredients. They have been consumed for centuries, by the elite, working class and ruling class alike, with an eye on life-long good health. In contrast, labels like ‘poor man’s food’ or ‘a feast fit for a king’, are all recent developments.
Exactly one such food is the Neeraagaaram, or fermented rice-water! As the name implies, fermented rice water is the juice or essence extracted from rice that has been fermented in water. It has been consumed in southern and eastern India, for centuries, by the working class, especially farmers or farm workers who toil all day long, outdoors, in the hot sun.
In Tamil Nadu, the drink is called by various names such as Neeraagaaram, soru thanni, neecha thanni, pulichathanni, nisineer and pazhaiya sada kanji. In Orissa, Jharkhand and Chattisgarh, the drink is called Pakhala. So popular is this drink in Orissa that there is an International Pakhala Day or Pakhala Dibasa which is observed on March 20th every year. It called Panta Bhat or Poita Bhat in West Bengal, Assam, Tripura and Bihar, and as Pazham Kanji in Kerala. The drink is also popular in South East Asian countries like Japan, China, Philippines and Indonesia, known by various local names there.
How is Neeraagaaram prepared?
- A cup of rice cooked in the afternoon preferably (and not rice cooked in the evening) is used for this. The rice is allowed to cool down, in the open (with a lid on top of it) or without refrigerating it.
- In the night, after dinner, the rice is put in an earthen pot or a stainless vessel as per preferences. Salt to taste, and two cups of water are added to this rice, and the mixture is allowed to ferment overnight for 8-10 hours.
- In the morning, the rice and water are squeezed thoroughly by hand (use a mixer if that is what you prefer), to create a semi-solid consistency. You could also choose to filter this and use the water only, after discarding the rice granules.
- Then, a cup of curd or thick buttermilk is added to the mixture. Sour curd is preferred by those who like a tangy taste.
- Next, 2-3 shallots or half of a small onion or quarter of a big onion, 5-6 green chillies and an inch-long piece of ginger are cut in very small pieces. A small bunch of coriander leaves and curry leaves are chopped finely. All these are added to the mixture.
- Finally, a seasoning made from an oil of choice, mustard seeds, cumin seeds and asafoetida are added to the dish and given a thorough mix.
- The Neeraagaaram is ready and must be consumed immediately, or at the earliest. It should not be refrigerated and consumed later.
- While this is the traditional recipe, people who like to experiment with or innovate existing recipes, add a quarter spoon of any of these to the dish: mango thokku, pickle juice, molagha pudi, jaggery, etc.
- In recent years, city folks have been consuming Neeraagaaram along with other breakfast items like idli, dosa, upma or uthappam. But traditionally, 1 or 2 glasses of Neeraagaaram are consumed alone, for breakfast. Nothing else is eaten or drunk for the next 2 hours. That is how rural folks consume this dish even today.
Health benefits of Neeraagaaram
So, what makes Neeraagaaram so popular? Why is it consumed every day in many parts of India? How has it been able to endure cultural onslaughts from various cuisines, for over ten centuries, and still survive intact? The answer lies in its multi-food health benefits. The drink is a veritable pharmacy in a glass, or, the gastroenterologist at home. In recent years, it has become fashionable to label certain, natural food-products as ‘super-foods’. However, if there ever has been a superfood, or a nectar of health and longevity, that has been consumed regularly in India, till date, it’s the humble Neeraagaaram!
Research has been conducted in various universities and institutions, both in India and abroad, and this includes TN Veterinary and Animal Sciences University, and All India Institute of Medical Science (AIIMS), Bhubaneswar.
Fermentation of rice creates favourable conditions for the growth of several microorganisms which feed on the starch in rice. Over time (we are soaking for 10 hours) and controlled temperature (kept outside at room temperature), the microorganisms multiply rapidly and cause many changes in rice. This includes
- Nutritional changes: The quality and quantity of certain nutrients get enhanced. At the same time, the anti-nutritional factors in rice reduce.
- Functional changes: Many active compounds get formed that provide various health benefits.
Depending on whether white rice, red rice or black rice is used, these microorganisms include bacteria such as Streptococcus infantarius, Enterobacter cloacae complex, Weissella confusa, Bacillus pantosus, Kocuria kristinae, Candida tropicalis and Leuconotoc lactis. These are gut-friendly bacteria. They play an important role in breaking down cholesterol, preventing diarrhoea and improving peristalsis (a wave like expansion and contraction of muscles in the intestine which helps move food forward).
There is a complex ecosystem of beneficial bacteria in the gut (called gut micobiome), which are required for various functions of the body. Probiotic foods are those which maintain, sustain, complement or promote the growth of – these good bacteria. The bacteria found in Neeraagaaram are probiotic in nature. They strengthen the gut microbiome, produce various vitamins and short-chain fatty acids (SCFA) in the body.
Fermentation helps break down some of the fat in rice. This helps people shed unwanted pounds in their belly or other parts of the body. This makes Neeraagaaram the best food for those who are trying to lose weight.
Protein levels in the rice get enhanced, which sustains growth and repair of cells in the body. Calcium levels increase, which is good for bone health. Carbohydrate levels drop, which is good for diabetics and pre-diabetics. The energy value of fermented rice is 134 kcal/gm (vs 130 kcal/gm for unfermented rice), which helps boosts metabolism.
The food is easily digestible or quickly breaks down in the body, which makes it light on the stomach. The fibre content in rice gets enhanced after fermentation, so this food helps prevent constipation. The person feels energetic and less tired through the day.
All foods contain some anti-nutritional factors in them to different extents. They interfere with the absorption of micronutrients or some other aspect of digestion. Rice too contains anti-nutritional factors like lecithin and trypsin inhibitors. Fermentation reduces the levels of these factors in rice. This in turn helps improve the absorption, and availability of iron and calcium in the human body.
The below information compares mineral content in a sample of rice that has been fermented for 10-12 hours, vs a sample of unfermented rice, with all conditions being the same (quantity of rice, quantity of water, duration of soaking, and ambient temperature)
- Iron: 91 mg vs 3.4 mg
- Calcium: 850 mg vs 21 mg
- Potassium: increases to 839 mg after fermentation
- Sodium: 303 mg vs 475 mg (less sodium is better)
Not just minerals, but even Vitamins like B6, B12 and K are readily available and easily absorbed now, thanks to the quick break-down of substances in fermented rice.
Nutritionists believe, regular consumption of Neeraagaaram helps improve gut health. The good bacteria in the gut (basically, the epithelial lining of the GI tract) help in proper digestion, absorption of micronutrients, and immunity boosting. As a result, people suffering from one or more of these conditions – indigestion, constipation, gas and bloating sensation, acid reflux (GERD), irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) will find good relief.
One of the functions or benefits of good bacteria in the gut microbiome is improved mental health, which helps beat depression and anxiety. Neeraagaaram enhances this ability several fold.
Collagen is a substance produced by the body that helps keep the skin elastic, healthy and glowing. Fermented rice is known to trigger collagen production which is good for the skin and hair. The fermented rice water can be used as a conditioner for the hair. Phytic acid present in fermented rice helps in cell regeneration. The vitamins, minerals and amino acids present in fermented rice are useful for anti-aging. In short, regular consumption of Neeraagaaram can help slow down aging and give a youthful look to the person.
Fermented rice has a higher nutritional and functional profile compared to unfermented rice. The fermentation process improves the quantum of these substances in rice – antimicrobials, metabolites like phenolics, flavons, antioxidants, phytosterol, anthocyanins, linoleic acid, Vitamin E, etc.
For people suffering from lactose intolerance, consuming fermented rice regularly helps them manage the condition better.
The probiotic nature of fermented rice has the ability to prevent the development of, or suppress existing – cancers of the oesophagus, stomach, liver, colon and bladder.
Being a natural coolant, it helps prevent stomach ulcers, and helps cool down the body in summers. The neutralization of heat prevents stomach ailments. Fermented rice can help heal conditions like ulcerative colitis, duodenal ulcers, celiac disease and Crohn’s disease.
Allergies and skin-ailments reduce with regular consumption of fermented rice.
Blood pressure can be stabilized and hypertension brought under control with regular consumption of fermented rice. This is because of the presence of electrolytes like sodium, potassium, magnesium, selenium and chloride-salts, in fermented rice.
For expert guidance on nutrition and traditional foods like Neeraagaaram, trust Kauvery Hospital. With branches in Chennai, Hosur, Salem, Tirunelveli, and Trichy, our team is dedicated to promoting your health and well-being through informed dietary choices. Explore the benefits of traditional Indian foods with us and discover a path to better health today!
Frequently Asked Questions
What is Neeraagaaram?
Neeraagaaram is a traditional fermented rice water, made by soaking cooked rice in water overnight, which extracts nutrients and probiotics that benefit gut health.
How is Neeraagaaram prepared?
It’s prepared by soaking a cup of cooked rice in water with a pinch of salt, fermenting it overnight, then squeezing the mixture and adding curd, spices, and a tempering for extra flavour.
What are the key health benefits of Neeraagaaram?
Neeraagaaram enhances gut health, aids digestion, boosts metabolism, improves nutrient absorption, and supports weight loss and overall energy levels.
Why is Neeraagaaram considered a superfood?
Due to its high probiotic content, enhanced vitamins, minerals, and digestive enzymes, Neeraagaaram acts as a natural booster for immunity and overall wellness.
Can Neeraagaaram help with specific digestive issues?
Yes, its probiotic properties help regulate the gut microbiome, easing issues like indigestion, constipation, and bloating while promoting a healthy digestive system.
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