Have you made up your mind to say no to rice for a healthy regime? How about switching to black rice as a healthier option? Yes, the Black rice is being hailed as the new ‘superfood’. Confused? Read the post and find out the impressive health benefits black rice has.
The Forbidden Rice:
Black rice is also called the forbidden rice, but that shouldn’t stop you from eating it. The rice has its history rooted in ancient China, where the Chinese Emperor or the Royal family was only allowed to eat it, since it was rare, tasty and nutritious. Thus, it became ‘forbidden’ to be consumed by the masses. Not very common, black rice remains to be rare, yet one of the healthiest food types. You may ask why?
The variety is a powerhouse of vitamins and minerals. The nutritional value of black rice is superior to its white and brown relatives present in the market today. Whole grain black rice retains all its original natural properties as it does not go through a polishing process. It is also denser compared to white rice, making it harder to cook.
[ Read: Amazing Benefits Of Brown Rice ]
Read on to find out various nutritional properties and health benefits of eating black rice.
1. High In Antioxidants:
Black rice is a good source of antioxidants, especially anthocyanin, derived from its outer bran hull. It contains one of the highest levels of this antioxidant compared to any other variety of the rice (1). The antioxidant profile is similar to colored antioxidant rich berries such as blueberries, cranberries, and raspberries.
Anthocyanin prevents free radical damage in the body and protects against various ailments like heart diseases, inflammation and cancer (2).
2. Helps Liver In Detoxification:
This again is due to the presence of a high antioxidant in the rice. The variety comes armed with phytonutrients that significantly reduce oxidative stress in the body. As the body fights to eliminate toxins, the rice helps to repair and improve functions of each tissue. Liver is one of the important detoxifiers in our body and hence requires as much assistance as possible (3). Black rice has the ability to help the liver remove unwanted substances through its antioxidant activity.
3. Prevents Atherosclerosis:
Atherosclerosis, represented by hardening of the artery walls, is a cardiovascular disease affecting many. Eating black rice is said to cut deaths considerably from such causes. The rice also improves heart outcomes by reducing LDL cholesterol and total cholesterol.
4. Dietary Fiber:
Since the unprocessed black rice is eaten with the bran (exterior layer), it adds insoluble bulk to your food. This means the food you eat makes you feel fuller. It helps tackle issues like diarrhea and irritable bowel syndrome. A 100gm serving contains 5gm of fiber, allowing you to have nearly 10% of the daily recommended intake. This percentage is the highest among its peers.
5. Protects Against Diabetes:
Owing to its high fiber content, black rice takes longer to digest. It has a protective effect on the digestive system while keeping the blood sugar constant. Eating brown rice in diet also helps you in preventing diabetes, because of its low sugar content.
6. Protects Against Obesity:
Those eating brown rice for weight loss can switch to the black variety for better results, since it easily makes you feel full, while being assured of low-calorie content. Besides, it helps to control calorie intake and consequently protects against obesity in the long run. 100 grams of cooked black rice contains only 300 calories (5). It also contains sufficient carbohydrates to fuel you for the rest of the day.
Black rice has a high content of iron at 3.5gm per 100gm serving. It also has good percentages of manganese, magnesium, phosphorous and selenium. Manganese is an essential mineral required by the body to perform many functions. Minerals like magnesium and phosphorous are also part of a range of processes in the healthy functioning of a human body.
8. More Protein:
Eating black rice offers more protein compared to other varieties. It contains 8.5gms of protein in a 100gms serving, while brown and red rice contains 8gms and 7gms of protein for the same amount. Polished white rice contains only 6.8gms of protein.
[ Read: Is Eating White Rice Healthy ]
Long before us, the ancient Chinese emperors knew the health benefits of the ‘forbidden rice’. Now that you too know the nutritional values this rice can offer, include the black rice in your diet. Do you think the post has helped you? Please let us know in the comments section below.
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