Everyday Staples — Rice, Flour, Rava, Poha
The foundations of every Indian kitchen — rice varieties, wheat atta, semolina, and poha. Complete guides to quality, nutrition, and storage.
Indian Rice Varieties — Nutrition Comparison (per 100g cooked)
| Rice / Staple | Calories | Protein (g) | Fibre (g) | GI | Best Use |
|---|---|---|---|---|---|
| Rajmudi Rice (red, cooked) | 110 | 2.8 | 1.2 | 48 | Diabetics, heritage cooking |
| Sonamasuri (white, cooked) | 130 | 2.7 | 0.4 | 72 | South Indian everyday meals |
| Brown Rice (cooked) | 123 | 2.6 | 1.6 | 68 | Weight management, fibre |
| Ponni Rice (parboiled, cooked) | 130 | 2.7 | 0.5 | 58 | Tamil Nadu daily staple |
| Idli (2 pieces, fermented) | 132 | 4.0 | 1.0 | ~35 | Breakfast — lowest GI form |
| Poha (cooked) | 76 | 1.3 | 0.3 | ~70 | Light breakfast, iron-fortified |
| Whole Wheat Roti (1 roti) | 120 | 3.5 | 2.1 | 62 | Daily bread, all meals |
| Besan / Gram Flour (raw) | 387 | 22 | 5.4 | 44 | High protein cooking |
Source: IFCT 2017, USDA FoodData Central. GI varies by cooking method, variety, and accompaniments.
Product Guides
Rajmudi Rice
Karnataka's heritage red rice. GI 48, anthocyanins, preferred by Mysore kings. Full nutrition guide.
Sonamasuri Rice
South India's everyday rice. GI 72, low amylose, and why milling method changes everything.
Brown Rice
More fibre than white rice — but brown rice also has more arsenic. When to choose it and when not to.
Ponni Rice
Tamil Nadu's everyday parboiled rice. Lower GI than raw white rice, B vitamins retained, traditional uses.
Idli Rice
Short-grain parboiled rice for idli and dosa. How the right rice variety makes better batter and softer idlis.
Whole Wheat Atta
Stone-ground chakki atta vs commercial roller-mill flour. Bran retention, nutrition, and gluten strength.
Maida (Refined Wheat Flour)
Honest guide to maida — what is removed in refining, GI 85, health impacts, and when it is used.
Sooji / Rava (Semolina)
Coarse wheat semolina for upma, halwa, rava dosa. Stone-ground vs roller-mill, nutrition, and uses.
Bansi Rava (Coarse Wheat Rava)
Coarse stone-ground durum wheat rava for upma. Higher protein and fibre than regular sooji.
Chiroti Rava (Fine Semolina)
Fine-milled rava for Karnataka sweets, kesari, and halwa. How it differs from regular sooji.
Poha (Flattened Rice)
Light, iron-fortified breakfast grain. How poha is made, thick vs thin, and its surprising iron content.
Avalakki (Karnataka Thick Poha)
Karnataka's thick beaten rice — Byadagi and Mandya varieties. Traditional avalakki uppittu and nutrition.
Vermicelli (Wheat Noodles)
Whole wheat vs maida vermicelli. GI, protein, and how to make kheer and upma the healthier way.
Rice Flour
Stone-ground rice flour for dosa, neer dosa, kozhukattai. Gluten-free, GI, and different grain varieties.
Besan (Gram Flour / Chickpea Flour)
22g protein per 100g, GI 44, and the base of pakora, kadhi, and missi roti. Complete nutrition guide.
Sabudana (Sago / Tapioca Pearls)
India's fasting food with GI 70 and 86g carbs. What sabudana is, how it is made, and safe fasting use.
Knowledge Articles
White vs Brown vs Red Rice — Honest Comparison
GI, arsenic in brown rice, anthocyanins in red rice, and which rice to choose for daily cooking.
Stone-Ground vs Roller Mill Flour — Why Grinding Matters
Why chakki grinding preserves nutrition that commercial roller milling removes. The science explained.
How to Check Rice Quality at Home
Spot plastic rice, starch-coated grains, adulterated and stored rice with simple home tests.
Maida vs Atta vs Sooji — What Is in Your Flour?
The three wheat-based flours explained — what is removed in each, nutrition, uses, and health impact.
Heritage Rice Varieties of India — Overview
India had 100,000+ rice varieties before the Green Revolution. What was lost and what remains.
Navara Rice (Kerala)
Medicinal rice used in Ayurvedic Kizhi treatments. Unique protein and antioxidant profile.
Navara Rice — Kerala's Medicinal Heritage Grain
Navara cultivation, Kizhi Panchakarma use, antioxidant profile, and traditional Navara Kanji recipe.
Red vs Brown vs White Rice — Which is Healthiest?
Arsenic in brown rice, anthocyanins in red, GI comparison across all three varieties.