While white flour is a common baking ingredient, there are some nutritional reasons to consider rice flour instead. White flour is high in carbs and calories and contains very few vitamins, fibre, or proteins, which are even removed during the processing when the bran and germ are removed. However, rice flour is a nutritious grain widely used around the world. Though it is often found in cosmetic products for skin and hair, it is gaining attention for its myriad health benefits. It is gluten-free and a good source of carbohydrates, which provide energy and promote satiety. We will explain how to make rice flour at home.

What is rice flour?

Rice flour is a fine powder made from grinding ground rice grains, often used as a gluten-free alternative in baking and cooking. It can be made from either white rice or brown rice, according to a study published in the Journal of Nutritional Science and Vitaminology. Many rice flours available in grocery stores are made from white rice, unless the label specifies that they are brown rice. Like other whole grains such as wheat, oats, rye, and corn, rice consists of three main parts: the bran, the germ, and the endosperm.

How to make rice flour?

To prepare rice flour at home, follow these 7 steps:

Step 1: Inspect the rice grains and remove any impurities.

Step 2: Now, rinse 1 cup of uncooked rice under running cold water to remove excess starch.

Step 3: Take a bowl, soak the rice in water, and leave it for 1-2 hours.

Step 4: After this, drain and spread it out on a clean towel to dry completely.

Step 5: Once dry, grind the rice in a blender or food processor until it reaches a fine, powdery texture.

Step 6: Sift the ground rice through a fine mesh strainer to ensure consistency and remove any larger particles.

Step 7: Store the it in an airtight container in a cool, dry place.

8 health benefits of rice flour

Here are 8 advantages of incorporating rice flour into your diet and routine:

1. Gluten-free option

Rice flour is a popular alternative to wheat flour, particularly for those with celiac disease or gluten intolerance. As per a study published by the Journal of Food, unlike wheat flour, which contains gluten, rice flour is naturally gluten-free, making it an excellent choice for gluten-free baking and cooking. “If you have gluten sensitivity, you can enjoy a variety of dishes made of it,” suggests Dietitian and Nutritionist Divya Gopal.

Rice flour is a gluten-free option Image courtesy: Adobe Stock

2. Strengthens hair

Are you struggling with hair issues such as hair fall or hair thinning? If so, try rice flour! According to a study published in the Journal of Drugs in Dermatology, rice or rice flour rich in essential vitamins and minerals can contribute to stronger, healthier hair. It contains B vitamins, such as niacin, which help to improve blood circulation to the scalp and stimulate hair growth. Additionally, it is packed with minerals, such as iron and zinc, that support hair health by nourishing the hair follicles.

3. Protects skin

We all know that rice is a magical natural ingredient for your skin! It is often used in skincare due to its gentle exfoliating properties, which in turn can give you a glowing and radiant skin tone, reveals a study published in the Advances in Social Science, Education, and Humanities Research Journal. It helps to remove dead skin cells, revealing a brighter complexion. The antioxidants present in rice flour also protect the skin from oxidative stress and environmental damage, promoting a healthy, radiant appearance.

4. Treats constipation

Apart from its beauty benefits, rice flour can also help improve your digestive health, particularly by alleviating constipation. Like other whole grains, rice is also a good source of dietary fibre, which adds bulk to the stool and promotes regular bowel movements. It may act as a prebiotic, which helps boost healthy bacteria, promoting digestive health, finds a study published by Nutrition Research Reviews. Consuming it along with a balanced diet can help ensure smooth digestion and prevent digestion-related discomfort.

5. Prevents cardiovascular diseases

Yes, do not be surprised, rice flour is also great for your heart! It is because rice flour is rich in fibre which is known to support heart health by helping to lower cholesterol levels, according to a study published in the Journal of Chiropractic Medicine. High cholesterol is a risk factor for cardiovascular diseases, so incorporating rice flour into your diet can contribute to a healthier heart. “Additionally, it is low in saturated fats, which makes it a heart-friendly food,” explains Gopal.

Rice flour can improve your heart health! Image courtesy: Adobe Stock

6. Boosts immunity

Rice flour contains important nutrients that bolster the immune system. Vitamins such as B-complex vitamins and minerals like zinc and magnesium play crucial roles in maintaining immune function. A strong immune system helps the body fend off infections and illnesses, making it a beneficial addition to a health-conscious diet.

7. Controls high blood sugar levels

Are you a diabetic? If yes, replace your regular high-glycemic flour with rice flour to better control blood sugar spikes. A study published in the International Journal of Food Properties states that rice flour has a lower glycemic index compared to other refined flour. This means it causes a slower, more gradual increase in blood sugar levels, making it a suitable option for people looking to maintain stable blood sugar levels.

8. Maintains bone health

Calcium is essential for maintaining bone and joint health. Along with several essential nutrients, rice flour is also packed with minerals, including calcium and magnesium. These minerals are essential for maintaining strong, healthy bones and preventing conditions such as osteoporosis. Regular consumption of it can contribute to overall bone health and support body posture.

9. Promotes muscle mass

"You know that we need protein for muscle growth and repair and rice flour is a rich source of it. “It can help support muscle development, particularly when combined with other protein-rich foods such as eggs, cottage cheese, lentils, etc., to fulfill the daily recommended demand for protein,” says Gopal.

10. Boosts weight loss

Including rice flour in your diet can help with weight loss due to its fibre content, which promotes satiety and reduces hunger. “A feeling of fullness helps prevent overeating and unnecessary snacking, making it easier to manage calorie intake. Additionally, the low calorie and fat content of it makes it a weight-friendly ingredient,” says Gopal. Remember, weight loss is not possible with just one food, you need to make sure that you are following a balanced diet and exercise routine daily.

Maintaining a healthy body weight is important. Image courtesy: Adobe Stock

11. Helps with liver functions

Rice flour supports liver health by providing essential nutrients that help maintain liver function. The liver is crucial for detoxifying the body and metabolising nutrients. “The vitamins and minerals in rice flour, such as B vitamins and antioxidants, contribute to liver health and help them to function properly,” says the expert.

How to use rice flour?

It is a versatile ingredient that can be used in various ways. Here are 5 simple ways to use rice flour, according to Gopal:

• You can incorporate it into your diet by using it as a substitute for wheat flour in baking, making items like cookies, cakes, and bread.
• It can also be used to thicken soups, sauces, and gravies, providing a smooth texture.
• It is also used to make dumplings, rice noodles, and pastries.
• You can also create gluten-free pancakes by mixing rice flour with water and a bit of salt.
• For a quick and nutritious addition to your meals, mix rice flour with water to create a simple porridge or batter for frying vegetables or fish.

You can also experiment with different recipes to find the best way to incorporate it into your diet!

How to use rice flour for skin?

It can be used for skin care by making a natural exfoliant or face mask. Here's how to prepare it:

• To prepare a homemade scrub, mix 1 tablespoon of rice flour with a small amount of water or yoghurt to form a paste, then gently rub it on your face in circular motions and rinse off.
• For a face mask, combine 1-2 tablespoons of rice flour with honey or milk to create a smooth paste, apply it to your skin, leave it on for 15-20 minutes, and rinse off with lukewarm water. This can help brighten skin and improve texture.

So, what are you waiting for? Go and give rice flour a space in your kitchen and diet!

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