8 Amazing Health Benefits & Uses of Black Rice
If you’ve ever eaten black rice, you may appreciate its distinctive purple-black colour, chewy texture, and nutty, slightly sweet flavour. Black rice is tasty and a “superfood” because of its numerous health advantages. Around 10,000 years ago, it started in China and spread to the rest of Asia.
Black rice has historically been utilised in Chinese medicine and was only given to the elite. In the past, it was only allowed for Chinese emperors to preserve their longevity and was strictly prohibited for everyone else. They acquired the names “emperor’s rice” or “forbidden rice” due to this.
It is uncommon because it yields less than other types of rice. It comprises more than 20 rice types with significant anthocyanin content. This pigment, which gives things their deep colour, is also present in blueberries and eggplant. The grains become purple when they are soaked or cooked.
Except for Chinese black rice, which has a fruity and subtly sweet flavour, most black rice cultivars have a nutty flavour. Black rice has a chewy texture and is frequently used to make porridge, cakes, and puddings. The nicest thing about it is that because black rice is inherently gluten-free, it is advantageous to those with celiac disease and gluten sensitivity.
Nutritional benefits of black rice
Black rice has one of the highest protein contents compared to other rice varieties. Black rice has 9 grammes of protein every 3.5 ounces (100 grammes), compared to 7 grammes for brown rice. It’s also a rich source of iron, a mineral necessary for your body to transport oxygen.
A 1/4 cup (45 grams) of uncooked black rice provides:
- Calories: 160
- Fat: 1.5 grams
- Protein: 4 grams
- Carbs: 34 grams
- Fibre: 1 gram
- Iron: 6% of the Daily Value (DV)
Health benefits of black rice
Anthocyanin, a kind of antioxidant found in abundance in black rice, is helpful for diabetics, heart patients, and cognitive function. Its vitamin E concentration makes it Great For Skin And Hair as well. It has a lot of fibre, which helps prevent blood sugar rise. It is a good source of iron for vegetarians and is high in iron.
1. Rich Source Of Antioxidants
No other item comes close to black rice regarding antioxidant levels. The largest concentrations of anthocyanins may be found in the bran (outer layer) of black rice grains. It has the greatest anthocyanin concentration compared to other whole-grain kinds like brown rice, red rice, and red quinoa. These anthocyanins have been discovered to cure diarrhoea and microbiological infections, protect against cardiovascular disease, and fight against free radical damage.
2. Helps Fight Cancer
Black rice has anti-cancer properties due to its anthocyanin concentration. In an experimental investigation, the Third Military University in China discovered that a black rice extract rich in anthocyanins effectively prevented the spread of breast cancer cells in mice and inhibited the formation of tumours.
3. Reduces Inflammation
Black rice has been proven incredibly effective in reducing inflammation, according to researchers at Korea’s Ajou University. According to the study, a black rice extract dramatically reduced allergic contact dermatitis in mice and helped to minimise edoema. This is an excellent example of how black rice may be used to treat conditions brought on by chronic inflammation.
4. Aids in Weight Loss
Black rice is low in calories, low in carbs and rich in dietary fibre, which is crucial for weight control and loss. It fills you up and prevents hunger cravings as a result. Korean research compared the weight loss effects of white rice, mixed brown rice, and black rice on 40 overweight women over the course of six weeks. They discovered that the brown/black rice group lost much more weight than the white rice group and had a lower body mass index and body fat percentage. This just demonstrates how effective brown and black rice can be in diet treatment, especially for obese women.
5. Helps Prevent Diabetes
The bran, a source of nutritional fibre in whole grain black rice, is present. Fibre ensures that the grain’s sugar is absorbed over a longer period of time since it takes longer to digest, helping to Maintain Normal Blood Sugar Levels. As a result, it can aid in the prevention of type 2 diabetes by preventing the spike in insulin levels. An extract of Thai black rice that had been germinated functioned very similarly to the diabetic medication metformin in research on rats. It likewise prevented and controlled the effects of diabetes mellitus.
6. High in Fibre
Each half-cup portion of black rice has roughly 1 to 3 grammes of fibre. This food’s high fibre content aids in controlling digestive motions and guards against constipation, diarrhoea, and bloating. When the digestive cycle is complete, the fibre aids in binding the toxins and waste inside the digestive tract and flushing it all out of the body. Additionally, fibre makes you feel fuller for longer after eating, which helps with weight reduction by preventing you from bingeing on additional fatty foods.
7. Works As A Detoxifier
The phytonutrients in black rice aid in the removal of poisons that cause illness 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 harmful compounds.
8. Improves Heart Health
Consuming black rice might benefit your good cholesterol levels as well. Low-Density Lipoprotein (LDL) cholesterol, generally known as bad cholesterol, which is a frequent contributor to cardiovascular illnesses, is decreased by the anthocyanin phytochemicals in black rice. Additionally, it lowers overall cholesterol levels. Additionally, it has been demonstrated that black rice actively lessens atherosclerosis (artery stiffening).
Alternatives to other kinds of whole grains that are tasty, healthy, and gluten-free include black rice. It is a wise choice to include in special and regular meals due to its fibre, protein, iron, and high antioxidant content.
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