Assam’s Red Rice: A Hidden Treasure for Better Health

Mowsam Hazarika

(mowsam2000@yahoo.co.in)

In the lush fields of Assam, where the monsoon nourishes age-old grains, a hidden nutritional gem has quietly sustained local communities for generations. These are the traditional red rice varieties—rich in history, colour, and nutrition—that remain mostly unknown to the wider world. With their deep crimson hues and unique composition, these grains could reshape our ideas about healthy eating.

A recent scientific study supported by the Department of Science and Technology, Government of India, and carried out by Dr. Tiluttama Mudoi under the guidance of Dr. Priyanka Das at Assam Agricultural University, examined over 20 traditional red rice types from various parts of Assam. The results showed that these age-old grains are loaded with antioxidants, essential minerals, and other nutrients far more than what is found in regular white rice.

Further work is ongoing at the university to study how red rice can be turned into traditional food items like puffed rice, popped rice, hurum, and flaked rice. All of this is being done under the expert guidance of Dr. Priyanka Das. Interestingly, red rice, often called bao dhan or deepwater rice from the Majuli area, is already being exported to Europe through APEDA.

The people of Assam have long known that these red grains offer more than just food—they also promote better health. The red colour of the rice comes from special natural compounds called anthocyanins and proanthocyanidins. These are powerful antioxidants that are mainly found in the outer layer of the rice grain. But this colour is just the start of what makes the rice special.

Samples collected from places like Majuli, Karimganj, and North Lakhimpur showed that these grains can contain between 336 and over 2,200 milligrams of phenolic compounds per 100 grams. These levels put them in the same category as globally known “superfoods.” According to the research, some varieties, such as Amana Bao and Dal Bao, have several times more of these healthy compounds than white rice.

These phenolic compounds are helpful in fighting oxidative stress in the body, which is linked to many serious health problems, including heart disease and cancer. The antioxidant power of these red rice types ranged from 33% to 96%, with many showing more than 80%.

The rice is also rich in minerals. Iron content ranged from just 0.7 mg to a very high 54.4 mg per 100 grams in certain varieties. Zinc was found up to 26.6 mg per 100 grams. One type, Rongasokua, showed such high levels of iron that it could help fight iron deficiency, a common health issue in many areas.

The rich mineral content of these grains may be related to the acidic soil conditions in Assam, with pH levels from 4.6 to 6.6. These soils, along with the special genetics of these rice types, make it easier for the plants to absorb and store minerals. Manganese, another important mineral, was also found in high amounts—up to 25 mg per 100 grams—which is good for bone strength and healing.

We often don’t think of rice as a good source of protein, but some of these red rice varieties break that rule. Types like Jul Bao, Negheri Bao, Bangalami, and Rangali contain more than 10% protein, making them high-protein rice varieties by scientific standards. Overall, the protein levels in the brown rice samples ranged from 5.4% to 13.8%, which is quite impressive.

However, the study also highlights the downside of polishing rice. When red rice is turned into white rice by removing its outer layer, most of the nutrients are lost. Up to 88% of the beneficial compounds disappear, along with a good portion of the minerals, protein, and healthy fats. So, while polished rice may look cleaner and store better, it loses much of its value for health.

The study also looked at how cooking affects these grains. As expected, some nutrients are lost during cooking, especially the antioxidants. But even after cooking, many of these red rice varieties retain a good portion of their benefits. Most of these traditional types have low or very low amylose, meaning they cook into soft and sticky rice—something that’s traditionally liked in Northeast India. The grains also change in shape and texture after cooking. Depending on the type and how it’s processed, the rice can expand in different ways, affecting how it looks and feels when eaten. Some red rice varieties stood out for specific strengths. Amana Bao was rich in phenolic compounds. Dal Bao had high levels of flavonoids. Rongasokua had a very high iron content, and types like Jul Bao and Dadratai were especially good sources of protein.

Each variety reflects the wisdom of local farmers who, over generations, selected these grains for their taste, nutrition, and suitability to local conditions. But the research also warns that many of these types are disappearing. As high-yield hybrid rice becomes more common, traditional varieties are being pushed out. This trend is causing a loss in rice biodiversity. The good news is that these red rice types are usually grown organically, using traditional farming without chemical inputs. That makes them more attractive to health-conscious consumers and international markets. New methods like vacuum packaging are also helping to preserve their quality for longer.

The research suggests many future possibilities. These rice types can be used to improve nutrition by addressing mineral deficiencies. They could also serve as parent lines in breeding programs to create new rice varieties that are both nutritious and high-yielding. In fact, these varieties are good candidates for biofortification—developing crops that naturally contain more nutrients. As the world looks for better ways to fight hunger and poor nutrition, Assam’s traditional red rice could offer real solutions. They are a reminder that the future of food may lie in the knowledge of the past. Preserving and promoting these grains is not just about saving heritage—it’s also about building a healthier tomorrow.