Overview
Black rice is a grain-like rice but with a dark purple colour. It is a whole grain with high levels of antioxidants, which can benefit our health. Black rice is common in South East, and it is believed that black rice originated from Japan and later spread to China.
Black rice is not subjected to more processing steps making it retain its deep colour. It is also rich in antioxidants that give it a deep colour. Black rice is rich in nutrients like fibre, vitamin E, protein, iron and carbohydrates.
Black rice has a nutty flavour when compared to other rice varieties. However, depending on its growth region, the black rice's flavour can vary.
Health benefits of Black Rice
Black rice contains an antioxidant like anthocyanins, which can benefit our health in various ways. It has the highest protein content compared to other rice types, making it nutrient dense.
Improves nutrition
Black rice is rich in essential nutrients like vitamin E, potassium and calcium. It is also rich in other nutrients like fibre, protein, iron, antioxidants, fatty acids and amino acids that are good for our health.
One cup of black rice contains 2.4 mg of iron, which is ten times more than white rice. Additionally, protein content in black rice is also high when compared to white rice.
Manages diabetes
Black rice is rich in phytochemicals and antioxidants that help improve the body's insulin sensitivity. As a result, the body will be able to process and use glucose effectively.
The glycemic index measures the rate at which the food releases sugar into the blood, and a glycemic index of 55 or less is considered safe for diabetic people. The glycemic index of black rice is 42.3, which is considered safe for diabetic people. Additionally, black rice is effective in preventing type 2 diabetes.
Supports eye health
Black rice contains a powerful carotenoid which protects the eyes from blue light. Blue light is harmful to the eyes and can damage the retina. Additionally, black rice consumption can also reduce the risk of age-related blindness.
Carotenoids also reduce the growth of cancerous cells and improve eye health. Black rice consists of a good combination of antioxidants and carotenoids, which benefits the eyes and protects them from damage.
Protects against disease
It is a known fact that black rice is rich in antioxidants compared to other rice varieties. These antioxidants protect us from cardiovascular diseases, various types of cancer and improve brain functions.
Additionally, antioxidants also prevent oxidative stress and improve digestion. Regular consumption of black rice prevents age-related disease and keeps you healthy.
Reduces inflammation
Research states that plant-based nutrients can reduce the swelling in our body and other symptoms related to inflammatory conditions like dermatitis and arthritis.
Black rice reduces inflammation near the respiratory tract and makes the pathway clear. However, additional research is required to support the statement.
High levels of proteins and fibre
Black rice is rich in fibre, keeping you full for a longer time and slowly releasing glucose into the blood. As a result, the blood glucose levels will be in control and reduced hunger pangs.
One hundred grams of black rice contains about 3.7 g of fibre, easing digestion and preventing constipation. Black rice contains 9.9 g of protein per serving, which is high compared to other rice varieties.
If you are looking to lose weight or build muscles, black rice can help you achieve that goal.
Additionally, owing to its high fibre and protein content, it also fastens the weight loss process. Foods like black rice reduce your cravings for junk foods and help you eat healthily.
Helps remove toxins from the body
Black rice contains a high amount of fibre that helps remove toxins from the body. It also regularises your bowel movement and prevents other gastrointestinal problems like stomach ulcers, haemorrhoids and other stomach problems.
High in vitamin E
Black rice has its outer covering intact, which makes it naturally high in vitamin E. Whereas other varieties of rice will not have their outer cover intact, which makes them lose their vitamin E.
Vitamin E is important for eye health, skin and supports the immune system. It also helps repair skin and tissues.
Risks of consuming black rice
Black rice is usually safe to consume. However, some people have reported allergies. It is known as food protein-induced enterocolitis syndrome (FPIES). This type of allergy is common among children aged 3-4 years.
Common symptoms include diarrhoea, weight loss, dehydration and vomiting. It can also cause skin allergy in children, which causes skin rashes and redness.
Black rice absorbs arsenic from the soil, which can trigger other allergies. So it is recommended to wash the rice before cooking and cook in adequate water to avoid consumption of arsenic.
Ways to consume black rice
Black rice is easy to cook and consume. You can just pressure cook them like white rice and consume them. You can also add other spices to black rice and consume them. This will help to maintain good health.
Healthy recipes
Black rice pilaf
Ingredients required
- Onion chopped (small) 1
- Carrots chopped (small) 2
- Celery stalks chopped finely 2
- Garlic clove 1
- Black rice 1 cup
- Rains or dried cranberry (roughly chopped) 1/2 cup
- Water or stock 1 3/4
Cooking instruction
To a saucepan, add oil and vegetables. Cook until the added veggies soften.
Add garlic, celery and a handful of raisins or cranberries and sauté for a few minutes.
Add the broth or water, black rice and let all the water completely drain. Add salt and pepper to taste.
Garnish with walnuts and fresh thyme leaves.
Conclusion
Black rice is one of the healthiest rice varieties, which is nutrient dense and has a wide range of health benefits. Regular consumption of black rice can regulate the immune system and improves overall health.
It aids in weight loss, and people with diabetes can consume black rice regularly. Results suggest that black rice did not cause a sudden spike in blood glucose levels.
Additionally, it is rich in fibre and protein, which makes it preferable for people who want to lose weight and build muscles.
