Categories
- Cardiology 84
- Dermatology 45
- Endocrinology 33
- ENT 16
- Fertility 190
- Gastroenterology 78
- General-Medicine 81
- Gynecology 80
- Hematology 19
- Infectious-Diseases 33
- Neurology 52
- Oncology 34
- Ophthalmology 23
- Orthopedics 69
- Pediatrics 31
- Procedure 23
- Public-Health 144
- Pulmonology 59
- Radiology 8
- Urology 68
- Wellness 161
- Woman-and-child 77
![Benefits of Black Rice 6 Amazing Health Benefits of Black Rice](https://www.medicoverhospitals.in/images/articles/benefits-black-rice.webp)
6 Health Benefits of Black Rice
In the vast palette of rice varieties, black rice stands out with its distinctive colour and revered status in ancient China. It was known as "forbidden rice" because it was reserved for the emperor and royalty. Today, black rice is no longer forbidden and is celebrated for its unique flavour and nutritional profile. This article delves into the six key health benefits of black rice, exploring how this ancient grain can be a nutritious addition to your diet.
Secure your health with a second opinion. Make informed decisions and book your appointment today!
Get A Second OpinionWhat is Black Rice?
Also known as forbidden rice, black rice is a type of rice that belongs to the Oryza sativa L. species. The outermost layer of the rice grains has a deep black or dark purple hue, which is due to the presence of a pigment called anthocyanin – the same antioxidant responsible for the colour of acai berries and blueberries.
Black rice has a slightly nutty taste and is chewier than white rice when cooked. Its unique colour, texture, and flavour make it a favourite among food enthusiasts who want to add a pop of colour and a nutritional punch to their meals.
Nutritional Profile of Black Rice
Before we dive into the benefits, let's take a quick look at the nutritional profile of black rice. A serving of cooked black rice typically contains:
- Calories: 160
- Protein: 5 grams
- Fat: 1.5 grams
- Carbohydrates: 34 grams
- Fiber: 3 grams
- Iron: 6% of the Daily Value (DV)
Black rice is also a good source of antioxidants, vitamins, and minerals, making it a healthful choice for those looking to diversify their grain intake.
Black Rice Health Benefits
Rich in Antioxidants
Antioxidants are crucial in protecting our bodies from oxidative stress caused by free radicals. Black rice is exceptionally high in anthocyanins, which have been shown to have anti-inflammatory, anti-viral, and anti-cancer properties. Incorporating black rice into your diet can help boost your overall antioxidant intake, potentially reducing the risk of various chronic diseases.
May Improve Heart Health
The anthocyanins in black rice may contribute to heart health by reducing levels of "bad" LDL cholesterol in the blood, which is a risk factor for heart disease. Studies have also suggested that anthocyanins help maintain the flexibility of blood vessels, promoting better circulation and reducing blood pressure.
Aids in Digestive Health
The fibre content in black rice can help improve digestive health by preventing constipation, promoting regular bowel movements, and supporting a healthy gut microbiome. A diet rich in fibre can also help in weight management by providing a feeling of fullness and reducing overall calorie intake.
Black Rice Benefits for Skin
The high levels of antioxidants in black rice can also benefit the skin. Antioxidants help combat skin ageing by fighting free radicals that contribute to wrinkles and sun damage. Moreover, black rice contains vitamin E, which is known for its skin-nourishing properties.
Supports Weight Management
Black rice, with its high fibre content and dense nutritional profile, can be a helpful addition to a weight management plan. The fibre provides a sense of satiety, which helps control hunger and can reduce the likelihood of overeating. Additionally, the protein in black rice helps maintain lean muscle mass, which is beneficial for metabolism.
May Have Anti-Diabetic Properties
The bran of black rice, which is the grain's outer layer, has been found to have anti-diabetic properties. It helps slow the release of glucose into the bloodstream, which can prevent spikes in blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk.
How to Incorporate Black Rice into Your Diet
Black rice can be cooked similarly to other types of rice, although it may require a bit more water and a longer cooking time due to its denser texture. Here are some ideas for incorporating black rice into your meals:
- Serve it as a side dish, seasoned with herbs and spices.
- Use it as a base for grain bowls or salads.
- Incorporate it into soups and stews for added texture and nutrients.
- Make black rice sushi rolls for a visually stunning and healthful twist on a classic.
- Create a sweet dessert pudding with black rice, coconut milk, and a sweetener of your choice.
Preparing Black Rice
Cooking Instructions
To prepare black rice, follow these general steps:
- Rinse the rice thoroughly under cold water to remove any excess starch.
- Soak the rice for at least 30 minutes to help reduce cooking time.
- Drain the rice and add it to a pot with 2 cups of water for every 1 cup of rice.
- Bring the water to a boil, then reduce the heat to low, cover, and let it simmer for about 30-40 minutes, or until the rice is tender the water has been absorbed.
- Remove from heat and let it sit, covered, for an additional 5-10 minutes before fluffing with a fork.
Tips for Best Results
- Soaking black rice before cooking can significantly reduce cooking time.
- Use a rice cooker if you have one for consistent results.
- Adding a pinch of salt or a bit of oil can enhance the natural flavour of the rice.
Conclusion
The health benefits of black rice are as rich as its history. From powerful antioxidants to fibre and essential nutrients, this ancient grain packs a punch in the nutrition department. Incorporating black rice into your diet is an excellent way to not only add variety to your meals but also to take advantage of its numerous health benefits.
Whether you're looking to support heart health, improve your digestive system, maintain healthy skin, manage your weight, or stabilize blood sugar levels, black rice can be a flavorful and healthful addition to your culinary repertoire.
Ready to take control of your health journey? Book your appointment now and start your path towards wellness today!
Book an AppointmentFrequently Asked Questions
Black rice, also known as purple rice or forbidden rice, is a range of rice types of the species Oryza sativa. It gets its distinctive black-purple color from a pigment called anthocyanin.
In ancient China, black rice was considered so unique and nutritious that it was reserved only for the emperor and nobility. It was forbidden for commoners to consume, earning it the name "forbidden rice".
Per 100g, black rice contains:
- Calories: 356
- Protein: 8.89g
- Total fat: 3.33g
- Carbohydrates: 75.56g
- Fibre: 2.2g
Yes, black rice may aid weight loss due to its high fiber and protein content, which can promote feelings of fullness. The antioxidants in black rice may also help reduce inflammation associated with obesity.
Yes, black rice may be beneficial for kidney health. It is low in sodium and phosphorus compared to other rices, making it a good option for those with kidney disease.
Yes, black rice may help manage diabetes. The anthocyanins and other antioxidants in black rice may help regulate blood sugar levels and improve insulin sensitivity.
Compared to white rice, black rice is higher in protein, fiber, and antioxidants. It also contains more iron and other minerals. Compared to brown rice, black rice has a similar nutrient profile but is higher in anthocyanins.
![Book Free Appointment](https://www.medicoverhospitals.in/images/form_person.webp)
Categories
- Cardiology 84
- Dermatology 45
- Endocrinology 33
- ENT 16
- Fertility 190
- Gastroenterology 78
- General-Medicine 81
- General 6
- Gynecology 80
- Hematology 19
- Infectious-Diseases 33
- Neurology 52
- Oncology 34
- Ophthalmology 23
- Orthopedics 69
- Pediatrics 31
- Procedure 23
- Public-Health 144
- Pulmonology 59
- Radiology 8
- Urology 68
- Wellness 161
- Woman-and-child 77