Despite being less popular than brown rice or wild rice, black rice, known as forbidden rice, is an ancient grain that has even more impressive health benefits than most other closely related rice varieties.
Not only is it the type of rice that is richest in powerful disease-fighting antioxidants, but it also contains dietary fiber, anti-inflammatory properties, and has the ability to help stop the development of diabetes, cancer, heart disease and even weight gain.
One serving of black or forbidden rice contains only around 160 calories, but offers a very high amount of flavanoid phytonutrients, a good source of important fiber, substantial mineral content including iron and copper, and even a good source of plant based protein. Just the outside hull of the grain has one of the highest levels of anthocyanin antioxidants of any food.
A one-half cup serving of cooked black rice, or about ¼ cup uncooked, contains approximately (in daily recommended values):
· 160 calories
· 1.5 grams of fat
· 34 grams of carbohydrates
· 2 grams of fiber
· 5 grams of protein
· 4% DV for iron
When we compare an 100gm serving of each kind,
· Polished white rice – contains 6.8 protein, 1.2 iron, 0.6 fiber.
· Brown rice: 7.9 protein, 2.2 iron, and 2.8 fiber.
· Red rice: 7.0 protein, 5.5 iron, and 2.0 fiber.
· Black rice: 8.5 protein, 3.5 iron, 4.9 fiber, and the highest amount of antioxidants of any rice variety.
Black rice is also a good source of iron, which can be hard to get for plant based eaters who rely on grains and legumes for protein.
Health Benefits of Black Rice
1. Full of Antioxidants
The bran hull of black rice, which is the outermost layer of the rice grain, contains one of the highest levels of the antioxidant anthocyanin found in any known food.
Black rice has a deep black or purple color, which is an indication of its high antioxidant properties, similarly to how deeply colored antioxidant berries like blueberries, raspberries, and cranberries appear.
A few sources show that the anthocyanin content of black rice is higher than any other grain, including brown rice, red rice, red quinoa, or other colored whole grain varieties. Anthocyanin antioxidants have been correlated with: helping to prevent cardiovascular disease, protecting against cancer that can be caused by free radical damage, improving brain function, reducing inflammation and more.
While whole grain brown rice and red rice also contain beneficial antioxidants, but only black rice contains anthocyanin. Additionally, black rice also contains important antioxidant Vitamin E, which is useful in maintaining eye, skin, and immune health in addition to other important functions.
2. Protects heart health
Studies have shown that black rice decreases dangerous atherosclerotic plaque formation in the arteries, which is very important for keeping arteries clear and preventing heart attacks and stroke.
The specific anthocyanins phytochemicals found in black rice help to maintain healthy cholesterol levels by reducing total cholesterol, LDL “bad” cholesterol, and total triacylglycerol concentrations.
3. Can help detoxify the body
Studies have also demonstrated that consuming black rice can help to detox the body and cleanse the liver of harmful toxic build-up thanks to the rice’s high antioxidant content. The phytonutrients found in black rice help the body to reduce inflammation and to cleanse the body of harmful substances that can contribute to a wide range of conditions.
4. Good source of fiber which improves digestive health
Black rice and other whole grain rice varieties- like wild, red, or brown rices- have a similar amount of fiber, with about 2-3 grams per half cup serving. The fiber in black rice helps to prevent constipation, bloating, and other unwanted digestive symptoms. Fiber binds to waste and toxins within the digestive tract, helping to pull them out and to contribute to regular bowel function.
The dietary fiber found in black rice can also importantly help you to feel full after eating and to stay satisfied for a longer period of time between meals, potentially aiding in weight loss.
Studies have found that a diet high in dietary fiber from whole grain rice varieties is protective against obesity, heart disease, diabetes, and digestive disorders like irritable bowel syndrome (IBS) .Black rice can also help prevent or cure cases of diarrhea, since fiber adds bulk to your stool.
5. A naturally gluten free grain
Like other rice varieties, black rice naturally contains no gluten, the protein found in all wheat, rye, and barley products
Consuming black rice in place of not only refined grains and processed flour products, but also all wheat, barley, and rye containing foods- even those that are whole grain- can help eliminate digestive problems associated with eating gluten for many people.
6. Helps slow down absorption of sugar in the blood, helping to prevent diabetes
Studies have shown that when it comes to the risk of developing diabetes and even obesity, consuming whole grains is much more beneficial and preventative than consuming refined carbohydrates.
Compared to eating processed carbohydrates which are stripped of their fiber, antioxidants, and other nutrients that help to slow down the absorption of sugar in the blood stream, black rice is a much healthier option.
Black rice contains the entire bran of the grain where the fiber is stored, and fiber is able to help glucose (sugar) from the grain to be absorbed by the body over a longer period of time.
7. Better at preventing obesity than refined grains
It is very important for those with pre-diabetes, diabetes, or other forms of metabolic syndrome and insulin resistance to consume 100% whole grains, as opposed to processed “white” types that lack fiber.
The same can be said for those who struggle with losing weight, since the fiber and nutrients in whole grain rice helps to shut off hunger signals and prevents overeating.
