Baasi roti and Baasi rice: Are they actually healthier than fresh ones?

Baasi roti and baasi rice , often seen as mere leftovers, are increasingly recognized for their enhanced health benefits due to natural fermentation. Scientific evidence suggests that allowing cooked rice and roti to age or ferment overnight increases resistant starch , improves digestibility, and boosts nutrient bioavailability, making them potentially healthier than their fresh counterparts.



Nutritional change through fermentation
Fermentation of baasi rice and roti triggers microbial activity, primarily from lactic acid bacteria and yeast, which break down complex carbohydrates into simpler, more digestible forms. This process reduces starch content and increases resistant starch, a type of fiber that resists digestion in the small intestine and feeds beneficial gut bacteria in the colon. Studies show fermented rice drink contains 19.73 g of resistant starch per 200 mL, compared to just 5.33 g in unfermented rice, significantly enhancing its prebiotic potential.


Enhanced digestion and gut health
The enzymatic action during fermentation softens the texture of baasi roti and rice, making them easier to digest. Lactic acid bacteria produce glycoside hydrolase, which converts indigestible polysaccharides into simpler sugars, reducing gastrointestinal strain. Fermented rice also increases dietary fiber from 0.3 g to 2.46 g per 100 g, promoting regular bowel movements and reducing constipation. This fiber and resistant starch combination slows glucose absorption, aiding in gut health and reducing bloating.


Improved nutrient absorption
Fermentation enhances the bioavailability of essential minerals like iron, zinc, and calcium by reducing anti-nutritional factors such as phytates that inhibit absorption. Research indicates iron content increases after fermentation, with one study noting improved iron levels in rice soaked for 12 hours. Similarly, zinc content in fermented basi samples rose from 0.62 mg/100g to 1.04 mg/100g. B-complex vitamins, vitamin K, and essential amino acids also increase, contributing to better metabolic and immune function.


Blood sugar and weight management
Stale roti and rice exhibit a lower glycemic index due to higher resistant starch content, leading to slower glucose release into the bloodstream. A study found chapati stored at 4°C reduced blood glucose levels in rats from 291.0 mg/100 mL to 225.2 mg/100 mL over 28 days, outperforming fresh roti. This makes baasi foods beneficial for diabetes management. Additionally, resistant starch acts like fiber, promoting satiety and reducing snacking, thus supporting weight management goals.


What studies say
A 2023 study demonstrated that chapati stored at 4°C (T3) developed higher resistant starch and lower glycemic index, proving more effective in controlling blood glucose than freshly made roti. Another study on fermented rice drink found significant increases in protein (from 1.94 g to 2.4 g per 200 mL), dietary fiber (from 2.6 g to 19 g), and micronutrients like zinc, selenium, and B-vitamins after fermentation. These findings confirm that the aging process transforms leftover staples into nutrient-dense, functional foods.



Cooling effect
In traditional Indian practice, baasi roti soaked in cold milk or water is consumed during summer for its cooling effect on the body. This practice helps regulate body temperature and prevents heat-related discomfort. The hydration from soaking, combined with nutrient retention, supports overall well-being during hot weather, making it a functional food for seasonal health.



What’s the right way to consume

Baasi foods are safe if stored properly in clean, airtight containers at room temperature or refrigerated within 12–15 hours. Signs of spoilage—such as sour smell, mold, or off-texture—indicate pathogen growth and require discarding. Individuals with histamine intolerance or chronic kidney disease should avoid fermented foods due to high histamine and potassium content. When consumed correctly, baasi roti and rice offer a sustainable, nutritious way to reduce food waste while enhancing health.