Whenever we talk about rice, we usually tend to refer to white or brown rice. But have you heard of black rice? This superfood is indeed rich in nutrients that can be very beneficial for your body.
This article covers everything you need to know about black rice, from the nutrients it has to its health benefits.
What is black rice?
Black rice is also known as forbidden rice because, back in the day in China, it was really expensive and wasn’t easily available to the poorer sections of society.
Due to its superior quality and high healing properties, the consumption of black rice led to a longer life expectancy and was only consumed by the royals of society.
It tops other varieties of rice because of its whole grain nutrition and nutty flavour.
Black rice gets its black and purplish colour from the presence of anthocyanin, i.e., the phytonutrient found in black rice.
Where is it sourced from?
Black rice is grown in China, India, Indonesia, Japan, the Philippines, and Thailand. Some forms of it are long-grained and some are short-grained. There are mainly two forms of black rice found on the market.
- Thai Jasmine Black Rice
- Indonesian Black Rice
What is the nutritional value of black rice?
Black rice is a source of nutrients that are essential for your body. ½ cup of cooked black rice has the following nutritional value:
- 173 calories
- 5 grams of protein
- 2 grams of fat
- 1 mg of iron
- 38 grams of carbs
- 1 gram of sugar
- 4 mg of sodium
Black rice has no cholesterol and more protein compared to white and brown rice. Hence, it makes a great option for those working on building muscles.
One serving of black rice fulfils 60% of your daily required iron intake and 4% of your fibre intake.
What are the health benefits of black rice?
1. High In Antioxidants
Black rice is extremely high in antioxidants compared to any other form of rice. Bran, which is the outermost layer of the grain, is filled with anthocyanins.
Black rice helps in treating diarrhea and microbial infections. It helps counter free radical damage and prevent anti-cardiovascular diseases.
2. Naturally Gluten Free
Black rice is naturally gluten-free and a highly nutritious option. People with a gluten allergy can enjoy a daily intake of black rice instead of white or brown rice.
3. Improves Visual Health
Black rice has excessive amounts of zeaxanthin and lutein. These two carotenoids are mainly known for their role in improving visual health.
It also reduces the effects of harmful radiation and UV rays on the retina.
How does black rice help in diabetes management?
Black rice contains enormous quantities of flavonoids and phytochemicals.
Flavonoids positively affect diabetes management and blood sugar levels. Phytochemicals positively improve insulin sensitivity in your body and, hence, enable your body to use glucose in a much better way.
Black rice also decreases the digestion of sugar in the small intestine, which helps to reduce sugar levels in the blood.