If you’ve ever eaten black rice, you’ll appreciate its slightly sweet, nutty flavor, chewy texture, and exotic purple-black hue. However, more than delicious, due to the multiple health benefits of black rice, it is considered a “superfood”. It first originated in China and then spread to other parts of Asia around 10,000 years ago.
Traditionally, black rice was used in Chinese medicines and was reserved for the aristocracy. Previously, it was reserved for Chinese emperors to ensure their longevity and was forbidden for others. This is how they became known as emperor rice or forbidden rice.
The low yield compared to other rice makes it rare. It is made up of more than 20 varieties of rice that have a high amount of the pigment, anthocyanin. This pigment is responsible for the deep color and is also found in eggplants and blueberries. When cooked or soaked, the beans turn purple.
Most varieties of butt rice have a nutty flavor, except for Chinese black rice, which is fruity and slightly sweet. The texture of black rice is chewy, which is why it is often used to prepare porridge, cakes and puddings. Best of all, black rice benefits people with gluten intolerance and celiac disease as it is naturally gluten-free.
Nutritional Benefits of Black Rice
Compared to other types of rice, black rice is one of the richest in protein. For every 3.5 ounces (100 grams), black rice contains 9 grams of protein, compared to 7 grams for brown rice. It is also a good source of iron, a mineral that is essential for transporting oxygen throughout the body.
1/4 cup (45 grams) of uncooked black rice provides:
- Calories: 160
- Fat: 1.5 grams
- Protein: 4 grams
- carbohydrates: 34 grams
- Fiber: 1 gram
- Iron: 6% of the Daily Value (DV)
health benefits of black rice
Black rice is loaded with antioxidants, especially anthocyanin, which is great for diabetics, heart patients, and helps brain activity. It’s also great for skin and hair due to its vitamin E content. It’s loaded with fiber that helps prevent spikes in blood sugar levels. It is rich in iron and a good source for vegetarians.
Rich Source of Antioxidants: When it comes to antioxidant content, no other ingredient comes close to black rice. The bran (outermost layer) of black rice grains contains the highest levels of anthocyanins found in any food. In fact, it has the highest anthocyanin content compared to all other whole grain varieties like brown rice, red rice, and red quinoa. These anthocyanins have been found to fight free radical damage, prevent cardiovascular disease, and treat microbial infections and diarrhea.
Helps Fight Cancer: The anthocyanin content of black rice gives it an anticancer characteristic. An experimental study conducted by the Third Military University of China found that an anthocyanin-rich black rice extract successfully suppressed tumor growth and the spread of breast cancer cells in mice.
Reduces inflammation: Researchers at Ajou University in Korea found that black rice works wonders for reducing inflammation. The study found that an extract of black rice helped reduce edema and significantly suppressed allergic contact dermatitis on the skin of mice. This is a great indicator of the potential of black rice in the treatment of diseases associated with chronic inflammation.
Help in weight loss: Black rice has characteristics that are essential for weight loss and control: it is low in calories, low in carbohydrates and high in dietary fiber. Thus, it makes you feel full and keeps hunger pangs at bay. In fact, a study conducted in Korea tested the difference in weight loss caused by white rice and a mixture of brown rice and black rice in 40 overweight women in 6 weeks. At the end of the study, they found that the brown/black rice group showed significantly greater weight loss and lower body mass index (BMI) and body fat percentage than the white rice group. This just goes to show that both brown and black rice can work exceptionally well in dietary therapy, especially for obese women.
Helps prevent diabetes.: Brown black rice has its bran intact, which is a storehouse of dietary fiber. Since fiber takes longer to digest, it ensures that the sugar in the grain is absorbed over a longer period of time, maintaining normal blood sugar levels. Therefore, it helps prevent insulin levels from spiking and may help prevent type 2 diabetes. In fact, in a rat study, sprouted Thai black rice extract worked very similarly to metformin, a drug for diabetes, and also prevented and controlled the consequences of diabetes mellitus.
high in fiber: Black rice has about 1 to 3 grams of fiber per half-cup serving. This rich fiber content helps regulate bowel movements, prevents constipation, diarrhea and bloating. Fiber helps bind toxins and wastes within the digestive tract, and removes them from the system by completing the digestion cycle. Fiber also gives your body a feeling of fullness after consumption, preventing you from eating other fatty foods, which aids in weight loss.
It works as a detoxifier.: The phytonutrients present in black rice help cleanse the body of disease-causing toxins (caused by free radicals). Black rice helps the liver (one of the most important detoxifiers in the body) to eliminate unwanted substances through its antioxidant activity.
Improves heart health: Eating black rice can also have a positive impact on your healthy cholesterol levels. The anthocyanin phytochemicals found in black rice lower low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol, which is a common contributor to cardiovascular disease. It also lowers total cholesterol levels. Black rice has also been shown to actively reduce atherosclerosis (hardening of the arteries).
Black rice is a nutritious, tasty and gluten-free alternative to other types of whole grains. Its fiber, protein, iron, and high levels of antioxidants make it a smart choice to incorporate into both special and everyday meals.
