Top 10 Poongar Rice Benefits in 2024

Top 10 Poongar Rice Benefits in 2024

A women’s rice – an unpolished red rice variety.  You can intake poongar rice regularly; it is full of nutritional benefits, hormonal balance, and reproductive health, and it is an especially great food for pregnant and lactating women. 

Some of them are called a variety of Mappilai samba rice native to Tamilnadu variety, which is high in iron, magnesium, antioxidants, and zinc, increases heart health, prevents constipation, etc., 

Poongar rice has many health benefits, like promoting gut health. This article will discuss its benefits, nutritional value, and whether it has side effects.

Top 10 poongar Rice Benefits

The nutritional benefits included in Poongar rice are listed below: 

Helpful for pregnant and lactating women: 

Helpful for pregnant and lactating women

You can take poongar rice during your pregnancy; it helps to maintain a healthy diet, smooth delivery, and have a healthy baby.  For lactating mothers, taking this rice can cause a good milk secretion. 

Boost immune system: 

Boost immune system

Antioxidants play a crucial role in a person’s health. Taking poongar rice can boost your immune system. It helps to strengthen the body, which helps to prevent paralysis. It fights bacteria and viruses to strengthen your body. 

Reduces constipation 

Reduces constipation

Fights indigestion and reduces constipation.  Constipation can be caused due to low fiber and water content in the body.  Though poongar rice is rich in fiber, it helps to eliminate constipation. 

Good for diabetes: 

Good for diabetes

It is rich in carbohydrates and low in fat and cholesterol which helps to regulate blood sugar levels as it has a low Glycemic Index (GI).  So, it is a good lunch if you are suffering from diabetes. 

Controls cholesterol: 

Controls cholesterol

It is rich in fiber, and low in fat helps to reduce the cholesterol in your body.  Consuming poongar rice helps to prevent from heart attack and high cholesterol can lead to a block in blood circulation. 

Rich in vitamins and minerals: 

Rich in vitamins and minerals

Present in vitamins and minerals help to increase your gut health and prevent a lot of diseases.  It also contains zinc and magnesium, which are essential for health. 

Promotes good heart health: 

Promotes good heart health

High cholesterol leads to blockage in blood circulation and can affect the heart. A diet rich in fiber and low in cholesterol regulates blood circulation and maintains heart health. 

Diet plan: 

Diet plan

Health concerns play a vital role for both men and women. You can include this rice in your health diet plan, especially for women.   

You can make it as idly, dosa, idiyappam, steamed rice cake, kanji, porridge, pulao, etc., and incorporate this with nutritious, rich vegetables to give you a good taste to eat. 

Deals with Irritable Bowel Syndrome (IBS):

Irritable Bowel Syndrome

A fiber-containing poongar rice helps to increase digestion and alleviate IBS.  Helps to reduce the gas and bowel issues. 

Helps to increase hemoglobin: 

Helps to increase hemoglobin

Poongar rice is present in iron, which helps to increase red blood cell production and prevents anemia, which can maintain the hemoglobin level. 

Poongar rice’s nutritional value

It has enormous nutritional value. It is rich in Fiber, Antioxidants, Minerals, Vitamin B12, Iron, and Magnesium. It is good for diabetes, controls blood sugar levels as it has a low GI, and prevents heart disease and constipation.

It is especially good for women’s health and promotes hormonal balance and the reproductive health system.  

Poongar rice side effects

It is also included with poongar rice side effects, it may cause digestive issues when you consume a large quantity.  Even though fiber has good content, eating a large amount of fiber may result in bloating, gas, or constipation.

Though it is good for diabetes, again, the large amount of consumption does matter and may fluctuate your blood sugar level. If you are taking any other kind of medicine, you have to consult with your doctor and take this.

Poongar rice contains monacolin K, which is similar to statins used for cholesterol reduction.  

Uses of Organic Poongar Rice

The Nutritional poongar rice can be used in various forms: 

  • Idly 
  • Dosa
  • Idiyappam 
  • Steamed rice cakes
  • Porridge
  • Desserts 
  • Rice blends 
  • Grind flour to make gluten-free pancakes 

South – Indian Food: 

Idly and dosa: 

Usually, you consume idly and dosa regularly using white rice; instead, you can add poongar rice for a delicious breakfast. Adding sambar and chutney gives you a rich combination. 


It is made of rice flour and tastes good. However, using poongar rice can make a high-nutrient bowl breakfast. 


Poongar rice can also be used for sweet dishes like kheer, and with flour, you can make pancakes. 

Can we eat poongar rice daily?

Yes, you can eat poongar rice in moderation, which can help you have a balanced diet. 

It has high nutritional benefits, and it is good for a healthy life.  You can add poongar rice for breakfast and also for lunch as per your taste and convenience. 

It helps to reduce cholesterol levels, and heart diseases, and regulate digestion.  But, limit the quantity to avoid such other side effects. 

Can we use poongar rice during mensuration?

Yes, you can include this during your periods; it helps support the hormonal balance.

It has iron, fiber, and overall nutrition, which can help your reproductive system regulate blood circulation.  But, you have to listen to your body after consumption, if it suits you can take it.  


Overall, Poongar rice is high in nutrients and is good for both men and women. You can include it in your healthy diet. However, it is advised to keep an eye on the quantity of food consumed, as overconsumption may cause the reverse effect. 

It helps women maintain hormonal balance and reproductive health.  If you have any side effects after having this rice, kindly consult a doctor.  Most probably, it is acceptable for all kinds of bodies since it is a type of Tamilnadu rice variety. 

1.  Can I take poongar rice during periods?

Yes, you can take it during your period as it consists of iron, fiber, vitamins, minerals, and overall nutritional health benefits.  This can support your reproductive health and stimulate the flow of blood. 

2.  Why should I consume poonger rice? 

It is rich in nutritional health, especially it is good for women as it is called women’s rice. 
To help women’s hormonal balance and reproductive health.  Pregnant and lactating women can consume to be healthy for both mother and baby. 

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