Is Matta rice high in carbs? Understanding its nutritional profile

November 30, 2025 •

3 min read

While a single serving of cooked Matta rice does contain a notable amount of carbohydrates, its nutritional story is more complex than the raw numbers suggest. The question, "is Matta rice high in carbs?", is best answered by understanding how the body processes those carbs, not just the quantity.

Quick Summary

Matta rice is a complex carbohydrate source with high fiber and a low to medium glycemic index, which leads to a slower, more stable release of energy into the bloodstream.

Key Points

Complex Carbohydrates: Matta rice is a complex carbohydrate, not a simple one, meaning it provides sustained energy rather than a quick sugar rush.
Low Glycemic Index: Its low-to-medium glycemic index prevents rapid spikes in blood sugar, making it suitable for diabetics and better for energy regulation.
Rich in Fiber: The intact bran layer makes Matta rice high in dietary fiber, which aids digestion and promotes a feeling of fullness.
Nutrient-Dense: It is richer in essential minerals like iron, calcium, and magnesium compared to polished white rice.
Supports Weight Management: The high fiber content and increased satiety can assist with weight management efforts.

The Nutritional Breakdown of Matta Rice

Like all rice varieties, Matta rice is primarily composed of carbohydrates, which serve as the body's main energy source. However, its unique processing—parboiling the paddy before milling—allows it to retain its nutrient-rich bran layer, setting it apart from highly processed white rice. A 100-gram serving of cooked Palakkadan Matta rice typically contains around 38-40 grams of carbohydrates, along with 3-4 grams of fiber. This differs significantly from the raw, uncooked nutritional data, where a 100-gram portion can have up to 87 grams of carbohydrates. The key is not to fixate on the total carb count but on the type and the accompanying nutrients.

The Glycemic Index Advantage

One of the most significant advantages of Matta rice is its low-to-medium glycemic index (GI), which typically ranges between 55 and 68. The glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a high GI cause rapid spikes in blood sugar, while those with a low GI, like Matta rice, lead to a more gradual, sustained release of glucose. This makes it a suitable choice for those managing diabetes or anyone seeking more stable energy levels throughout the day.

High Fiber, Slower Digestion

The integrity of the bran layer is what gives Matta rice its high fiber content and slightly coarser, earthier texture. This dietary fiber is crucial for several reasons:

It slows down the digestion and absorption of carbohydrates, preventing the sharp blood sugar spikes associated with refined grains.
It promotes a feeling of fullness or satiety, which can help with weight management by reducing overall food intake.
It supports a healthy digestive system by promoting regular bowel movements and gut health.

Matta Rice vs. White Rice: A Carbohydrate Comparison

To fully appreciate Matta rice, it's helpful to compare it directly with its more processed counterpart, white rice. The table below highlights the key nutritional differences (per 1 cup cooked) based on average values from reliable sources.


Nutrient	Matta Rice (cooked)	White Rice (cooked)	Significance
Calories	~180 kcal	~200 kcal	Matta is slightly lower due to higher fiber volume.
Carbohydrates	~38g	~45g	Both are carb-dense, but Matta's are complex.
Fiber	~2.5-4g	~0-1g	Matta's fiber content is substantially higher due to the retained bran.
Glycemic Index	Low-to-Medium (55-68)	High	Matta rice causes a slower, more stable blood sugar response.
Iron	~1.5 mg	~0.8 mg	Matta rice provides more essential minerals.
Calcium	~50 mg	~20 mg	Matta rice has significantly more calcium.

Beyond Carbs: Additional Health Benefits

The health benefits of Matta rice extend far beyond its impact on carbohydrate absorption. The retained bran layer is a treasure trove of nutrients that are stripped away from polished white rice.

Rich in Minerals: Matta rice is an excellent source of minerals like magnesium, calcium, and iron, which are vital for bone health, nerve function, and preventing anemia.
Antioxidant Power: The reddish color of Matta rice comes from anthocyanins, powerful antioxidants that help combat inflammation and oxidative stress in the body.
Heart Health: Its high fiber content helps lower "bad" cholesterol levels, and its low fat and cholesterol profile supports overall cardiovascular health.

How to Incorporate Matta Rice into a Healthy Diet

To maximize the benefits of Matta rice, proper preparation and portion control are important. Since it is a whole grain, it requires longer cooking time and a bit more water than white rice.

Soaking: For a softer texture and reduced cooking time, soak the rice for 30 to 60 minutes before cooking.
Portion Control: Though it is a healthier carbohydrate, moderation is still key. A portion size of one small cup cooked is often recommended for those monitoring blood sugar.
Pairing: Combine Matta rice with protein sources and vegetables. This creates a balanced meal and further slows down the absorption of glucose.

Conclusion

In short, while Matta rice does contain a substantial amount of carbohydrates, framing it as simply "high in carbs" is a misrepresentation. It is a source of complex carbohydrates, meaning its sugars are released slowly into the bloodstream thanks to its high fiber content and low-to-medium glycemic index. This makes it a far healthier alternative to refined white rice for diabetes management, weight control, and sustained energy. By choosing Matta rice, you gain a nutrient-dense, filling grain that supports overall wellness, rather than just empty calories.

Optional outbound link: Palakkadan Matta Rice Nutrition Facts: Everything You Need to Know

Frequently Asked Questions

Yes, Matta rice is considered a healthier choice than white rice. It is a whole grain, meaning it retains its nutrient-rich bran layer, offering more fiber, minerals, and a lower glycemic index compared to the more processed white rice.

No, Matta rice has a low to medium glycemic index (GI), which helps prevent sharp spikes in blood sugar levels. It releases glucose slowly into the bloodstream, providing more stable and sustained energy.

Yes, Matta rice can be good for weight loss. Its high fiber content helps you feel full for longer periods, which can reduce snacking and overall calorie intake, promoting better weight management.

While both are whole grains, Matta rice is not the same as standard brown rice. It is a specific variety of red rice from Kerala, India, and undergoes a unique parboiling process that gives it a distinct flavor, texture, and nutritional profile.

To cook Matta rice, first rinse it thoroughly and then soak it for 30 minutes to an hour. Use a 3:1 water-to-rice ratio, bring it to a boil, then simmer for 25-30 minutes until tender. Drain any excess water before serving.

Yes, like all rice, Matta rice is naturally gluten-free, making it an excellent and safe option for those with gluten sensitivities or celiac disease.

The reddish-brown color of Matta rice comes from anthocyanins, powerful antioxidants found in its bran layer. These antioxidants help fight inflammation and protect against oxidative stress.