Panta bhat may be among India’s worst rated foods by Taste Atlas, but it bags the top spot on nutrition

Tasty or not, according to Sushma PS, Chief Dietician at Jindal Naturecure Institute, the dish made from fermented rice, boasts a unique nutritional profile and potential health benefits that make it a worthy addition to your diet.

Why is panta bhat good for health?

Panta bhat is prepared by soaking leftover cooked rice in water overnight. This fermentation process unlocks a surprising array of nutrients, said Sushma. “While it retains the basic components of rice — carbohydrates, proteins, and a small amount of fat — fermentation increases the levels of beneficial bacteria. These bacteria contribute to gut health and improved digestion,” she explained.

 

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It is also a good source of essential vitamins and minerals like B vitamins, iron, and magnesium. The high water content makes it a hydrating meal, perfect for combating summer heat. When combined with chopped vegetables, green chilies, and fried or grilled patol (pointed gourd), panta bhat becomes a balanced source of fibre, vitamins, and protein, according to Sushma.

The fermentation process in panta bhat is not just about taste. It offers several health advantages:

• Improved Digestion: The good bacteria act as probiotics, aiding digestion and preventing gut problems.
• Enhanced Hydration: The high water content keeps you hydrated, particularly important in hot weather.
• Increased Nutrient Absorption: Fermentation improves the bioavailability of nutrients like B vitamins, iron, and magnesium, making them easier for your body to absorb.
• Cooling Effect: Panta bhat has a natural cooling effect on the body, making it a popular summer choice

Ingredients like green chilies and mustard oil add antioxidants that help fight inflammation and oxidative stress. (file)

A few considerations before you dig in

While generally safe and healthy, Sushma advises caution for certain individuals when eating panta bhat:

Sensitive Stomachs: The fermentation process can create acids and bacteria that might not be suitable for those with sensitive digestion.

Food Safety: Improper fermentation or storage can lead to harmful bacteria growth and foodborne illness. Always ensure the rice is properly cooked, soaked in clean water, and stored hygienically.

Allergies: If you have allergies to rice, mustard oil, or other ingredients, avoid panta bhat.

High Acidity: Individuals prone to acid reflux or stomach issues may find the fermented rice too acidic.