Anyone who has eaten black rice can appreciate its nutty, slightly sweet taste, crunchy texture and exotic purple-black hue. It is considered a “superfood” due to its health benefits. It first originated in China and spread to other parts of Asia about 10,000 years ago.
Traditionally, black rice was used in herbal medicine and was reserved for the nobility. Therefore, it came to be called emperor’s rice or forbidden rice.
It is rare because the yield is less than other rice. It consists of more than 20 types of rice that contain a large amount of anthocyanin, a pigment. This pigment is responsible for the deep color and is also found in eggplant and blueberries.The grain turns purple when boiled or soaked.
Most varieties of buck rice have a nutty flavor, with the exception of Chinese black rice, which is fruity and slightly sweet. The best thing about it is that black rice is naturally gluten-free, so it benefits people with gluten intolerance and celiac disease.
Nutritional effects of black rice
Compared to other types of rice, black rice is one of the rice with the highest protein content. Brown rice has 9 grams of protein per 3.5 ounces (100 grams), compared to 7 grams of brown rice. It is also an excellent source of iron, a mineral essential for carrying oxygen throughout the body.
1/4 cup (45 grams) of uncooked black rice contains:
- calorie: 160
- thick: 1.5 grams
- protein: 4 grams
- carbohydrate: 34 grams
- fiber: 1 gram
- iron: 6% of Daily Value (DV)
Health benefits of black rice
Black rice contains antioxidants, anthocyanins, which are especially good for diabetics, heart patients, and helps with brain activity. It also contains vitamin E, which is great for skin and hair. Rich in dietary fiber, it prevents blood sugar spikes. Rich in iron, it is a good source for vegetarians.
A Rich Source of Antioxidants: When it comes to antioxidant content, nothing else can match black rice. The bran (outermost layer) of black rice contains the highest levels of anthocyanins found in any food. Highest in content. These anthocyanins have been found to fight free radical damage, prevent cardiovascular disease, and treat microbial infections and diarrhea.
Helps fight cancer: The anthocyanins contained in black rice provide anti-cancer properties. An experimental study conducted by the Third Military University of China found that an anthocyanin-rich extract of black rice successfully inhibited tumor growth and the spread of breast cancer cells in mice.
reduce inflammation: Researchers at Ajou University in South Korea found that black rice works wonders in reducing inflammation. It was found to significantly suppress allergic contact dermatitis. This is an excellent indicator of black rice’s potential in treating diseases associated with chronic inflammation.
aid weight loss: Black rice has low calorie, low sugar and high dietary fiber properties, which are essential for dieting. Therefore, it makes you feel full and reduces hunger. In fact, a study conducted in South Korea tested the difference in weight loss made by mixing white, brown and black rice with her 40 overweight women over a period of 6 weeks. At the end of the study, it was found that the group that consumed brown/black rice lost significantly more weight, had a lower body mass index (BMI) and percent body fat than the group that consumed white rice. Both black rice have been shown to work very well in diets, especially in obese women.
Helps prevent diabetes: Whole grain black rice retains the bran that stores dietary fiber. Because fiber takes longer to digest, the sugars in grains are absorbed over a longer period of time to help maintain normal blood sugar levels. Therefore, it prevents insulin levels from spiking and helps prevent type 2 diabetes. Prevented and managed diabetic outcomes.
high in fiber: Black rice contains about 1-3 grams of dietary fiber per half cup. This rich fiber content regulates bowel movements and prevents constipation, diarrhea and bloating. Dietary fiber binds toxins and waste products in the digestive tract and helps flush everything out of the system when the digestive cycle is complete. It prevents intoxication and aids weight loss.
act as an antidote: The phytonutrients in black rice help cleanse the body of disease-causing toxins (caused by free radicals). Black rice helps the liver (one of the body’s most important detoxifiers) eliminate unwanted substances through its antioxidant activity.
Improves Heart Health: Eating black rice can also have a positive impact on healthy cholesterol levels. Reduces protein (LDL) cholesterol. It also lowers total cholesterol levels. Black rice has also been shown to positively reduce atherosclerosis (hardening of the arteries).
Black rice is a nutritious, delicious, gluten-free alternative to other types of whole grains. It’s a smart choice to incorporate both.
