For centuries, across Indian homes, a humble dish of fermented rice gruel has been lovingly prepared, known by many names such as panta Bhata, geel Bhata, pazhaya sadam, or pakhala bhata. This simple dish, particularly popular in Odisha as Pakhala Bhata, has long been considered a cooling probiotic with numerous health benefits.
To get more insights into the cherished dish from Odisha, we reached out to an expert, who shared about its cooling properties and simplicity. From aiding digestion to boosting immunity, read ahead to know how this fermented rice dish can be a healthy addition to your diet.
Health Benefits of Pakhala Bhata
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The traditional dish offers a range of health benefits, making it a valuable addition to your diet. Sakshi Singh, Nutritionist, Dietetic Place, Lucknow, explained its benefits. Some of them are mentioned below.
Improves Digestion
Pakhala Bhata’s fermentation process creates natural probiotics, which are live bacteria that support gut health. “It promotes good intestinal function and aids digestion. It can also be beneficial in conditions like constipation, gas and flatulence,” shared the expert.
Regulates Body Temperature
The dish’s cooling effect is legendary in Odisha’s scorching summers. “It maintains body temperature during pregnancy” added the expert sharing that it also helps in preventing heartburn and flatulence.
Nutrient-Rich Energy Booster
Pakhala Bhata isn’t just empty carbs. “Eating it with dal, fish or yoghurt makes it a balanced meal,” according to the nutritionist that makes it a balanced meal.
Aids Weight Management
“It is light and easily digestible food”. Low in calories and high in water content, Pakhala keeps you full without overeating. Its light nature curbs frequent hunger pangs, aligning with weight-loss goals.
Strengthens Immunity
Fermentation increases antioxidants and fatty acids, which fortify the immune system. A 2019 study in the Food & Function Journal found that bioactive compounds in fermented rice combat infections. Regular consumption, experts say, may reduce seasonal illnesses.
Is Pakhala Bhata Suitable for All?
While Pakhala Bhata is generally healthy, moderation is key in certain situations. The expert shared a few reasons why it should be eaten in moderation:
- Diet patients should make it with brown rice.
- Thyroid patients should avoid fatty foods.
- Eat it in moderation when you have stomach or gas problems.
How to Make Pakhala Bhata More Nutritious?
Pakhala Bhata stands out as more than just a dish, deeply rooted in traditional wisdom. However, the expert shared that more nutrition can be added.
- Fiber Booster: Add brown rice and green vegetables.
- Protein Booster: Eat it with milk, eggs or fried chickpeas.
- Taste and Nutrition Booster: Add curry leaves and garlic to the sauce to make it more nutritious.
Conclusion
Pakhala Bhata is a healthy and traditional dish that helps in cooling the body and improving digestion. Consuming it in the right quantity can make it a satisfying and nutritious meal. It is a nutritional gem that bridges tradition and wellness. With its probiotics, hydration benefits, and adaptability, it’s a smart choice for health-conscious foodies. However, tailor it to your dietary needs and consult experts if you have specific conditions.