Pakhala Bhata (Fermented Rice)
पखाला भात · పఖాళ భాత
Cooked rice fermented overnight in water, eaten cold in Odisha, Bengal and Assam as a cooling summer staple (panta bhat). Fermentation lowers its GI relative to fresh rice and adds gut-friendly bacteria.
Nutrition per Serving
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
Tips to Manage Blood Sugar
Overnight fermentation and cooling raise resistant starch, so pakhala is gentler on blood sugar than fresh hot rice; use brown or red rice for an even lower GI.
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दही चावल · పెరుగన్నం
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लाल चावल · ఎర్ర బియ్యం
A parboiled unpolished rice from Kerala with a reddish bran layer rich in fiber, antioxidants and minerals. Lower GI than white rice due to retained bran and parboiling.
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