Black Rice Health Benefits and Uses
  • Rich in Antioxidants
  • Whole Grain
  • Excellent Weight Management Source
Black Rice Health Benefits and Uses

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Black Rice Health Benefits and Uses

Black Rice or purple rice is a food for royalty! Yes, you heard that right. It is said that in ancient China, black rice was so nutritional and valuable that it was forbidden for all except royalty. Black rice is whole-grain rice that gets its black-purple hue due to an antioxidant component known as Anthocyanin. It is a part of the species known as "Oryza sativa". It is believed that black rice originated first in Japan before it spread to China. Suppose you are witnessing dishes made of black rice all over your FYP pages on social media and are wondering if you are missing out on something important. Do not worry, we are here to clear all your doubts regarding the advantages of black rice. Black rice is not refined before it reaches its customer hence it will retain all its nutritional values including all the vitamins and minerals such as vitamin E, protein, high level of fiber which is higher than any other rice and grains.

In this article, we are touching on topics such as the advantages of black rice, the benefits of black rice, and the nutritional value you can attain by consuming one bowl of black rice.

Nutrients In Black Rice

Black rice is a wild species of rice that is almost black because of its high antioxidant quantity. Due to its nutty flavor, it is used in a lot of desserts in many Southeast Asian regions. We have compiled the list of nutrients available in black rice

  • Amino Acids
  • Fatty Acids
  • Antioxidants
  • Flavonoids
  • Anthocyanin
  • Phenolic Compounds
  • Vitamin E
  • Riboflavin
  • Niacin (B3)
  • Beta-Ceratone
  • Lutein
  • Zeaxanthin
  • Calcium
  • Chromium
  • Phosphorous
  • Iron
  • Magnesium
  • Zinc
  • Copper
  • Manganese

Benefits of Black Rice

Now that you have looked at the long list of nutrients offered by black rice, it is time to determine the various benefits and nutrients available in a bowl of black rice:

  • Helps Manage Diabetes Black rice is rich in flavinoids like anthocyanin that affect blood sugar levels directly and manage diabetes. Phytochemicals present in black rice are excellent sources of improving insulin sensitivity in your body so your body can process glucose in a better way.
  • Multiple Antioxidant Properties Black rice benefits are incomplete without mentioning how antioxidant-rich this food item is. This variant of rice contains more antioxidants than any other rice present in the market and it helps protect your body from factors such as aging and reduces oxidative cell damage leading to the prevention of chronic illnesses such as heart ailments, development of various cancers, dementia, and Alzheimer's disease, and more.
  • Healthy Brain By now we have established the fact that among the many advantages of black rice is its rich antioxidant properties. This is important as it helps protect your body from cell damage and reduces inflammation increasing your overall health and avoiding cognitive health diseases related to brain functionality such as decreasing concentration, weak memory, and more.
  • Maintains Healthy Weight Black rice benefits weight maintenance and weight loss journey. It is a whole-grain product which means it is high in fiber content which will make you feel full for a longer period. Consuming black rice with nutritional vegetables and meat and poultry items such as fish, and chicken breast are an excellent source of protein and fiber promoting healthy weight management.
  • Maintains Cholesterol Levels anthocyanin phytochemicals are present in each grain of black rice which helps in normalizing cholesterol levels which may lead to heart attacks and strokes. This will also help regulate your body's metabolism which in turn will protect your body from potential infections and illnesses.
  • Protein Rich Source If you are a gym rat and are looking for a vegetarian source of protein other than just tofu and soya, black rice is the answer to all your problems. Black rice is known to contain some of the highest levels of protein among all the grains with over 9.9-10 grams of protein in every 100 grams of black rice serving.

Wrapping It Up

Black rice is naturally rich in antioxidants and multiple essential vitamins that are necessary for fighting inflammation, oxidative cell damage, cholesterol, and more. It is a grain that is rich in fiber and protein and can be consumed at any time of the day. Include this healthy grain in your meals to avail the best health and wellness benefits by pairing it with nutritional food alternatives such as green leafy vegetables and meat products. It promotes healthy skin, and a healthy gut, is full of fiber, and keeps you full for longer periods avoiding any odd-time snacking. Enjoy your bowl of black rice and avail yourself of all the nutritional values offered by this "forbidden grain".

Black Rice Health Benefits and Uses: FAQs

1. Are there any side effects of Black rice?

Black rice is a gluten-free and low-calorie food item. So far there are no known complications when consuming black rice. However, it is advised to consult a doctor before making any major dietary changes to prevent any triggers of allergens or infections that you may not know of.

2. What are the various vitamins and minerals available in black rice?

The various vitamins available in black rice are Vitamins A, and E, amino acids, riboflavin, calcium, phosphorous, magnesium, manganese, zinc, iron, and more.

3. How can I prepare Black Rice?

Since black rice is extra sticky and has a nutty flavor it is advised to rinse off the rice with cold water thoroughly before booking it to cook with other ingredients such as green leafy vegetables or meats.

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Simran Kaur Vij

Written By: Simran Kaur Vij

Simran is an insurance expert with more than 3 years of experience in the industry. She may have all the answers to your insurance queries. With a background in Banking, she proactively helps her readers to stay on par with all the latest Insurance industry developments.