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Amazing Health Benefits of Black Rice


11 Surprising Benefits and Uses of Black Rice

Also called forbidden or purple rice, black rice is a type of rice that belongs to the Oryza sativa L.

Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties.

In ancient China, it’s said that black rice was considered so unique and nutritious that it was forbidden for all but royalty.

Today, thanks to its mild, nutty flavor, chewy texture, and many nutritional benefits, black rice can be found in numerous cuisines around the world.

Here are 11 benefits and uses of black rice.

1. Good source of several nutrients
Compared with other types of rice, black rice is one of the highest in protein.

Per 3.5 ounces (100 grams), black rice contains 9 grams of protein, compared with 7 grams for brown rice.

It’s also a good source of iron — a mineral that’s essential for carrying oxygen throughout your body

A 1/4 cup (45 grams) of uncooked black rice provides :

Calories: 160
Fat: 1.5 grams
Protein: 4 grams
Carbs: 34 grams
Fiber: 1 gram
Iron: 6% of the Daily Value (DV)

2. Rich in antioxidants
In addition to being a good source of protein, fiber, and iron, black rice is especially high in several antioxidants.

Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals.

They’re important, as oxidative stress has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer .

Despite being less popular than other rice varieties, research shows that black rice has the highest overall antioxidant capacity and activity.

In fact, in addition to anthocyanin, black rice has been found to contain over 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids.

Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet.

3. Contains the plant compound anthocyanin
Anthocyanins are a group of flavonoid plant pigments that are responsible for the purple color of black rice, as well as several other plant based foods like blueberries and purple sweet potatoes.

Research shows that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects.

Furthermore, animal, test-tube, and population studies have shown that eating foods high in anthocyanins may help protect against several chronic diseases, including heart disease, obesity, and some forms of cancer.

4. May boost heart health
Research on black rice’s effects on heart health is limited. However, many of its antioxidants have been shown to help protect against heart disease.

Flavonoids like those found in black rice have been associated with a decreased risk of developing and dying from heart disease.

Additionally, early research in animals and humans suggests that anthocyanins may help improve cholesterol and triglyceride levels.

One study in 120 adults with high cholesterol levels found that taking two 80-mg anthocyanin capsules per day for 12 weeks resulted in significantly improved HDL (good) cholesterol levels and significantly reduced LDL (bad) cholesterol levels.

Another study analyzing the effects of a high cholesterol diet on plaque accumulation in rabbits found that adding black rice to the high cholesterol diet resulted in 50% less plaque buildup, compared with diets containing white rice.

While this study suggests that eating black rice may protect against heart disease, these results have not been observed in humans.

5. May have anticancer properties
6. May support eye health
7. Naturally gluten-free
8. May aid weight loss
9–10. Other potential benefits
Black rice may also offer other potential benefits, including:

Lower blood sugar levels. Animal studies suggest that eating black rice and other anthocyanin-containing foods may help reduce blood sugar levels in those with type 2 diabetes. Human studies are needed to confirm these effects.

May decrease your risk of non-alcoholic fatty liver disease (NAFLD). A study in mice found that adding black rice to a high fat diet significantly reduced fat accumulation in the liver.

11. Easy to cook and prepare
Cooking black rice is easy and similar to cooking other forms of rice.

To prepare it, simply combine rice and water or stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 30–35 minutes, or until it’s tender, chewy, and all the liquid has been absorbed.

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