Are You Eating the Wrong Kind of Rice?

Not all rice is created equal. While polished white rice is the norm in many households today, traditional varieties that our grandparents ate hold far greater nutritional value. In this episode of The Orange Club Podcast, Dietician Nidhi Nigam explains why it’s time to go back to our roots when it comes to choosing rice.

Watch the clip here: Choosing the right rice

Why Polished Rice Isn’t the Best Choice

Most of the commonly used varieties like Sona Masoori and other highly polished rice look clean and refined, but that shine comes at a cost. Polishing removes the fiber and essential B vitamins that naturally exist in the grain. What’s left behind is a carb-heavy product that fills the stomach but does little for long-term health.

The Forgotten Grains of the Past

Traditional, unpolished, hand-pounded rice varieties were once staples in Indian kitchens. These grains retain their fiber and nutrient content, making them a healthier option. Unfortunately, many of these varieties were sidelined as polished rice became the standard. But the good news is, they’re making a comeback.

Rajamudi Rice: Once Fit for Kings

A fascinating example is Rajamudi rice from Mysore. Centuries ago, farmers who couldn’t pay their taxes would give this rice to the king, hence its royal name. Today, Rajamudi is rising in popularity, with people ordering it across the country. In Bangalore, it’s still affordable at ₹60–70 a kilo, while online it can cost ₹500. Beyond its history, Rajamudi is nutritionally superior, offering fiber and vitamins that polished rice lacks.

Back to Basics: Keep It Simple

The lesson is clear: the healthiest rice isn’t the shiniest one on the shelf. Going back to simple, unprocessed grains not only connects us with tradition but also ensures better nutrition. Sometimes, the wisdom of the past is exactly what modern diets need.

This conversation is part of our episode with Dietician Nidhi Nigam on The Orange Club Podcast, where we explore everyday food myths and smarter choices for better health. Watch the full discussion about Nutrition here.