Katarni Rice Benefits: 5 Amazing Health Benefits You Must Know
If you’re searching for rice that’s both healthy and naturally aromatic, look no further than Katarni Rice — a GI-Tag certified heritage grain from the Bhagalpur and Banka districts of Bihar. This traditional rice variety has been grown for generations and is now gaining attention nationwide for its unique flavor, digestibility, and impressive health benefits.
What Makes Katarni Rice Special?
Katarni Rice received its Geographical Indication (GI) Tag in 2018, officially recognizing it as an authentic grain native to Bihar. The name “Katarni” comes from the Hindi word for “notched,” describing its short, slender grains with a slightly golden-white hue. When cooked, Katarni releases a rich, nutty aroma that fills the kitchen — soft, non-sticky, and naturally flavorful. Unlike hybrid or chemically processed rice, Katarni is grown using traditional, low-chemical farming methods, preserving both its taste and nutritional integrity.
Top Health Benefits of Katarni Rice
1. Gentle on Digestion
Katarni rice is light, soft, and easy to digest. Its natural fiber content supports smooth digestion and prevents the heavy, bloated feeling common with polished white rice.
2. Long-Lasting Energy
With its complex carbohydrates, Katarni releases energy slowly — keeping you full and active for hours. It’s an excellent daily staple for workers, students, and anyone with an active lifestyle.
3. Supports Healthy Blood Sugar Levels
This rice has a lower glycemic index compared to regular varieties. It helps manage blood sugar spikes, making it a better choice for diabetics when eaten in moderation.
4. Rich in Iron, Zinc & Vitamin B
Katarni is naturally packed with essential minerals that support brain health, blood circulation, and immunity. These micronutrients are often lost in highly polished rice but retained in traditional Katarni grains.
5. Helps with Weight Control
Its balanced carb-fiber ratio keeps you satisfied longer, helping reduce unnecessary snacking and calorie intake — a simple, natural way to support weight management.
Nutritional Profile (per 100 g of Raw Katarni Rice)
| Nutrient | Approx. Value |
|---|---|
| Energy Value | 346.9 kcal |
| Protein | 7.9 g |
| Carbohydrates | 77.6 g |
| Total Sugar | 0 g |
| Added Sugar | 0 g |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Trans Fat | 0.54 g |
| Cholesterol | 0 g |
| Sodium | 0 mg |
| Iron | 1 mg |
| Zinc | 18.24 mg/kg |
Traditional Cooking Method (Open Pot)
Rinse the rice 2–3 times in clean water, then drain and set aside.
For every 1 cup of rice, use 4 cups of water.
Bring the water to a vigorous boil, then add the drained rice.
Simmer for 10–12 minutes, or until the grains are soft and easily mashable.
For better texture, add a small spoon of desi ghee while boiling — it helps the grains stay separate and enhances aroma.
Once cooked, drain the water, spread the rice on a plate, let it cool slightly, and fluff gently before serving.
Traditionally, Katarni rice was cooked in clay pots, which distributed heat evenly and added a distinct earthy flavor. Cooking time and texture may vary slightly depending on local traditions and regional preferences.
Why Choose GI-Tag Katarni Rice from Amalfarm
Buying from Amalfarm means you’re choosing more than great taste — you’re supporting India’s traditional farming heritage.
GI-Tag Verified origin from Bhagalpur & Banka, Bihar
Unpolished & Naturally Aged for true aroma
Vacuum-Sealed, Food-Grade Packaging for freshness
Pan-India Delivery within 24–48 hoursEvery pack you buy helps local farmers preserve this ancient rice variety for future generations.
Final Thoughts
Katarni Rice is more than just food — it’s a heritage grain that connects India’s culture, soil, and tradition.
With its soft texture, gentle aroma, and natural nutrition, it’s a simple switch that makes a big difference in daily health.