Ponni rice is a variety of rice developed by Tamil Nadu Agricultural University.It is widely cultivated in Tamil Nadu,the Kaveri River is also called 'Ponni' in Tamil literature.The rice is also suitable for diabetics in some varieties and is easily digested.

Rinse the rice once and soak 2-3 hours (or soak overnight) before cooking. Cook on medium heat for 25–30 minutes until tender (it takes slightly longer to cook than regular rice due to the full bran layer). Drain the water. You may also opt to pressure cook it.

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Use as a base for traditional rice dishes, kanji (rice porridge/congee), etc.

Benefits:

- Rich in iron and anthocyanins — helps produce blood cells, making it especially beneficial for those with anemia

- High in Vitamin B5, which supports red blood cell production — particularly good for women and those undergoing high-stress illness or treatment

- Low glycemic index — aids in blood sugar regulation and helps maintain stable energy levels

- Non-glutinous — suitable for those with gluten sensitivities

- Rich in micronutrients, including Vitamin B6, iron, and zinc — boosts immunity

- Traditionally used to support liver health, kidney function, and nerve health

- High in antioxidants

- Supports digestion and gut health