What Is Black Rice?

Rice has long been a trending topic of discussion among health and fitness enthusiasts. It is an integral ingredient of the Asian palate. Some people recommend avoiding it altogether, while others advocate substituting healthier grains such as brown rice, red rice, and quinoa. Nutritionists have begun to propose a certain forbidden rice variation, black rice, as one of these healthier possibilities also known as the ‘forbidden rice,’ as we call it.

The origins of the mysterious nomenclature can be traced back to Ancient China, where a black variant of rice was consumed by a large number of Chinese kinsmen for the benefit of their kidneys, stomachs, and livers, until a small group of noble Chinese men took possession of every grain and withheld it from the general public. In Ancient China, black rice was only available to kings and the wealthy. It was a prized product. This is why the Chinese kings and nobles seized and consumed every grain of this crop, while it was outlawed for the common people to produce or consume it, earning it the nickname “forbidden rice” ever since. The name, “black rice,” refers to a variety of rice belonging to the Oryza sativa L. species. This species thrives in tropical climates such as China, Japan, Korea, Myanmar, and North East India. Indonesian black rice and Thai jasmine black rice are the two most common types of black rice in the market. The pigment anthocyanin, which has significant antioxidant qualities, gives black rice its unique black-purple hue. Black rice is now used in a variety of cuisines around the world due to its mild, nutty flavor, chewy texture, and several health benefits.

Nutritional Benefits of Black Rice

Black rice is low in calories, making it ideal for those looking to shed weight while still eating rice. It also contains a lot of flavonoid phytonutrients, which are important for keeping our brain healthy and preventing us from a variety of ailments.
Additionally, black rice is high in fiber, which is beneficial to our digestive health. It’s also high in plant-based protein, which is wonderful news for vegetarians and vegans! Minerals such as iron and copper are abundant in it as well. But it’s the high anthocyanin concentration in black rice that gives it its potent antioxidant properties, which aid in the reduction of chronic inflammation. When it comes to protein and fiber, black rice beats all other rice kinds, with the exception of red rice in terms of iron content. Now that we’ve established that black rice is high in nutrients, let’s look at all of the health benefits it has to offer.

9 Health Benefits of Black Rice

Anthocyanins are the key components of black rice that give it practically all of its health advantages. These proteins act as potent antioxidants and have a variety of activities, including cancer prevention, cardiovascular disease prevention, and brain health maintenance. Another important thing to consider is the fiber content. Let’s get started with the advantages.

Rich in Antioxidants

No other food comes close to black rice in terms of antioxidant content. The bran that is the outermost layer of black rice grains has the greatest concentration of anthocyanins than any other food. In fact, when compared to other whole-grain kinds like brown rice, red rice, and red quinoa, it has the highest anthocyanin concentration. Anthocyanins have been discovered to fight free radical damage, protect against cardiovascular disease, and treat microbial infections and diarrhea.

Improves Cardiovascular Health

Eating black rice may also help you maintain a healthy cholesterol level. Low-Density Lipoprotein (LDL) cholesterol, often known as bad cholesterol, which is a common contributor to cardiovascular illnesses, is reduced by the anthocyanin phytochemicals contained in black rice. It also lowers overall cholesterol levels as well.

Supports Eye Health

According to studies, black rice includes significant levels of lutein and zeaxanthin, two forms of carotenoids linked to eye health. These compounds act as antioxidants, helping to protect your eyes from free radical damage. Lutein and zeaxanthin, in particular, have been demonstrated to protect the retina by filtering damaging blue light waves. Research also shows that these antioxidants may play a key role in preventing age-related macular degeneration (AMD), the world’s leading cause of blindness, and may also lower your chances of developing cataracts or diabetic retinopathy.

Diabetes Risk Reduction

Consuming whole grains rather than refined carbohydrates is recommended to reduce the risk of diabetes and obesity. In black rice, all of the fiber is contained in the entire bran of the grain. Because fiber takes the longest to digest, it can assist glucose (sugar) from the grain to be absorbed by the body over a longer period of time, resulting in more stable sugar levels.

Increased Protein Concentration

Rice’s high carbohydrate content compared to its low protein content is why your nutritionist has advised you to limit your intake. Proteins are critical for muscle development and weight loss. In comparison to other ‘healthier versions,’ black rice has a somewhat higher protein level. It has 8.5 grams of protein per 100 grams of rice, whereas brown and red rice have 8 grams and 7 grams of protein per 100 grams of rice, respectively. Polished white rice, on the other hand, only has 6.8 grams of protein.

Natural Detoxifier

The phytonutrients in black rice aid in the removal of disease-causing pollutants from the body caused by free radicals. Through its antioxidant activity, black rice aids the liver, one of the body’s most important detoxifiers in eliminating undesirable toxins.

Aids Weight Loss

Black rice is the best type of rice to eat if you’re trying to lose weight. Black rice, which is high in fiber, does not only makes you feel full, thereby avoiding overeating, but studies show that it can also help reduce insulin resistance, which is associated with the development of diabetes and obesity.

Rich Fiber-Dense Source

Per half-cup portion of black rice, there are roughly 3 grams of fiber. This high fiber content aids in bowel movement regulation, preventing constipation, diarrhea, and bloating. The fiber helps bind toxins and waste in the digestive tract, which is subsequently pushed out at the end of the digestion cycle. Fibre also gives your body a contented sense after ingestion, which helps you lose weight by preventing you from binging on other fatty foods.

It’s Gluten-Free

Gluten sensitivity affects one out of every seven people. Gluten is a protein found in wheat, barley, and rye products. Gluten sensitivity can result in a variety of unpleasant symptoms, including constipation, diarrhea, bloating, and an increased chance of developing the leaky gut syndrome. Black rice, on the other hand, is gluten-free. People who are gluten sensitive or have celiac Disease can add black rice to their daily diet to meet their protein and fiber needs.

How to Add Black Rice to your Diet

• First and foremost, you can eat black rice with curry, just like white rice. All you need to do now is season it with salt and pepper.
• If you’re searching for a well-balanced supper, pair it with a steak and roasted veggies. Burritos made with black rice instead of white rice are another delicious option to integrate black rice into your diet.
• Alternatively, you could simply blitz it in your food processor and use it to bake bread and rice cakes, make nutritious noodles, or use it as a fish marinade.
• You could also toss a handful of this superfood on top of a salad or into a soup to provide some texture and an antioxidant boost.

As you can see, the possibilities are unlimited. You can add black rice to your diet without making any significant adjustments if you think outside the box.

Takeaway Fun Facts About Black Rice

• Black rice, with the exception of Antarctica, can now be found on all continents due to its increasing popularity.
• If you hear someone refer to black rice as purple rice, don’t be shocked. It’s because when black rice is soaked or cooked, it turns a rich purple color.
• Because of its significant antioxidant characteristics, black rice is currently being explored as a possible approach to prevent Alzheimer’s disease, diabetes, and cancer.