In India and many other countries, rice flour or rice is the staple food. Rice flour is a rich source of carbohydrates and contributes to providing energy and satiety. The nutrient content of rice flour is higher as compared to the rest of the cereal grains and it is often used in different forms like brown rice atta, rice papad etc. 

Rice flour benefits and how to include in your diet

What is rice flour?

Rice atta or rice flour is the oldest cereal grain, preferred and loved by many countries. It is nutritious and gluten free making it highly beneficial and one of the best choices for gluten intolerance individuals. It is also a good source of carbohydrates, low in fat, low in salt,  cholesterol free, and carries plenty of vitamins and minerals within. 

It is extremely popular in Asia and provides an ample amount of calories. Additionally, it is rich in antioxidants and imparts anti-inflammatory effects that prevent various diseases if taken in moderation. Now-a-days, it also comes fortified with added nutrients like iron, folic and vitamin B complex to overcome the nutritional problems in many countries.

Rice Nutrition

Rice flour is a nutrient dense food and contains a good amount of simple carbohydrates. According to IFCT 2017 report, below is the list of milled rice flour nutrients: -

Nutrients Per 100g
Moisture 9.93 g
Protein 7.94 g
Fat 0.52 g
Dietary fibre 2.81 g
Carbohydrates 78.24 g
Energy 1491 KJ
Calcium 7.49 g
Niacin 1.29 g
Folate 9.75 g
Iron 0.65 g
Thiamine 0.05 g
Sodium 2.34 g


There are mainly three varieties of rice flour: white, brown, and red rice flour. Brown and red rice flour have high nutrients and dietary fibre as compared to white rice flour. Rice flour nutrients also vary depending on whether it is raw, cooked, or milled.

Health Benefits of Rice Flour

Rice flour is a good source of many nutrients. It can be taken along with other grains and pulses to maximise its benefits. One can supplement their diet with rice flour and pulses for better nutrition and health benefits. But what makes rice flour healthy? There are numerous benefits of rice flour, which we have listed below:

  • High source of energy: Rice is a simple carbohydrate that can easily be absorbed by your body and turned into energy. It helps in the general functioning of the body and acts as an important fuel.
  • High content of vitamins and minerals: Rice flour or rice has a substantial amount of niacin, vitamin D, calcium, iron, thiamine, and riboflavin which keeps you healthy and provides power-packed nutrients too.
  • Less cholesterol: Rice flour is low in fat and cholesterol; hence, it is highly beneficial for health and is an integral part of a balanced diet. Which means, not only is rice flour good for weight loss but it also makes your body more agile. 
  • High in resistant starch: Rice flour is high in resistant starch that is beneficial for your gut and helps in the growth of useful bacteria present in the lower part of the stomach.
  • Control blood pressure: Rice flour is low in sodium, that’s why it is considered beneficial for lowering your blood pressure and hypertension.
  • Skin care ingredients: Rice flour is good for your skin too. In Ayurveda as well, it is often used as an effective ointment for inflamed skin.
  • Rice flour is gluten free: Rice flour is a great source of energy for gluten intolerant individuals and for those with gluten allergies. It can be taken in many forms like rice flour chapati, rice flour papad etc.

Thus, there are multiple rice flour benefits that can help you achieve your health goals. It is often used in various skin care products like face packs and body creams. It is high in antioxidants and calcium, making it excellent for overall health.

How to include rice flour to your diet

Rice flour can be added to our diet in various ways such as rice cauliflower paratha, rice coconut tortilla, chicken rice soup, etc. To know more about the daily inclusion of rice flour in your diet, read on!

  • Rice flour has a good thickening agent property that can be used in soups, sauces and even gravies.
  • Rice flour can be used in bakery products like biscuits, cakes, gluten-free pasta, bread etc.
  • Rice flour pakoras and papads are easy to make snacks for your hunger pangs.
  • It can be used in making various traditional dishes like south Indian appams, rice noodles, and pancakes.

Rice flour adds variety to your diet, brings crispness and enhances the flavour of any meal it is added to. It is also used to change the texture of many food products that are easily digestible and convert readily into energy.

Conclusion (100-150 words)

We hope that since you now have a better idea of what makes rice flour healthy, you will incorporate more of it into your diet. In the past few years, the utilisation of rice flour has increased in various food products as it is packed with protein, vitamins, and minerals. 

However, always remember that moderation is the key and only include the optimum amount of rice flour or its products in your diet. Rice flour fortification and enrichment have also increased in many areas to eradicate global malnutrition and nutritional problems.

Rice flour is considered suitable for the elderly and kids alike as it is easily digestible and takes less time to cook. Rice flour is also gluten free; it is lighter in weight and takes a lower toal on your liver.