When compared with brown rice or white rice black rice is less much popular. It is an ancient grain with even more impressive health benefits than most other closely related rice varieties. Here are the seven amazing benefits of black rice.
Forbidden rice is a similar name for black rice. But it doesn’t mean should not stop you from eating it. The history of black rice has rooted in ancient China. It is only had allowed the Chinese emperor and the royal family to eat it since it was rare tasty and nutritious food.
Thus, it became forbidden rice. Black rice is not a common rice variety, but it is one of the healthiest food types.
This black rice variety is rich with vitamins and minerals. Compared with brown rice and white rice, black rice has the highest nutritional value present in the market today. Black rice does not go through the polishing process. Because of that, it retains all original natural properties. It is also denser compared to white rice. Because of that, it is a little bit difficult to cook.
It has a high nutrition value
The thing you should know is, one-half cup of black rice contains around 160mg calories and a high number of flavonoid phytonutrients. Black rice is a good source of fiber and minerals like copper and iron. It is also rich in crucial plant-source protein. The outside shell of the black rice contains a high level of antioxidants like anthocyanin.
According to below, approximately one-half cup of cooked black rice contains the recommended daily values of the nutrition factors, one hundred sixty calories, 1.5g of fat, 34g of carbohydrates, 2g of fiber and 5g of protein. Below mentioned the different kind of rice varieties and amount of nutrient content is available.
- 4g protein
- 32g carbohydrates
- 0.7mg iron
- 2.3g fiber
- 0.8g sugars
- Contain the highest amount of antioxidants
- 1.9g protein
- 1.1g fiber
- 19.5g carbohydrates
- 0.2g sugars
- 0.4mg iron
- 11g calcium
- 1.6g protein
- 9g carbohydrates
- 0.3g sugars
- 0.7g fiber
- 0.3mg iron
- 1mg calcium
Compared with other rice varieties, black rice contains a high amount of antioxidants, proteins, and fiber. Also, it is a good iron source.
Recently found that some rice varieties contain heavy metal like arsenic. And also found that it can reduce arsenic by 85 percent cooking rice in a coffee pot.
The outermost layer of the black rice grain is rich in an antioxidant called anthocyanin. Black rice has a dark purple or deep black colour appearance because it indicates its high antioxidant properties. Precisely similar to like deeply coloured antioxidant berries like cranberries raspberries and blueberries. Recent studies showed that when compared to the brown rice, red rice, canola, or coloured whole grain varieties, black rice is high in anthocyanin endocrine. Numerous recent studies have shown that this antioxidant can help to prevent lots of common but serious diseases. Anthocyanin antioxidants are played a significant part in helping to prevent cardiovascular disease. It also helps to protect against cancer. Antioxidants also help to reduce inflammation and boost brain functions.
During the grains’ processing process, most of the vitamins and minerals parts are removed with the outer layer. Compared to the other grain varieties, white rice loses beneficial properties during the milling process. Red rice and brown rice also rich in beneficial antioxidants, but only black rice contains anthocyanin. The other principal nutrition value of black rice is vitamin e. Vitamin e helps maintain skin health and eye and improve the immunity function.High nutrition value is one of a major amazing benefits of black rice.
Protects heart health
Black rice has a positive impact on heart health. The different kinds of nutrients in black rice help to prevent high blood pressure and plaque formation in the heart. This plaque formation called atherosclerosis. In this atherosclerosis, the artery walls subjected to the hardening. If you eat more black rice, it can considerably slow down these atherosclerosis formations. Black rice also helps to reduce LDL cholesterol and the total cholesterol level.
Most studies have shown that black rice helps decrease atherosclerotic plaque formation in the arteries, which is dangerous. It is more important for keeping arteries clear and prevent strokes and heart attacks.
Black rice has consisted of specific anthocyanins phytochemicals. It helps to maintain a healthy cholesterol level. It is done by reducing LDL, triglycerides concentrations, and total bad cholesterol. reduce cholesterol is one of the other amazing benefits of black rice.
These are significant factors for cardiovascular diseases. Nowadays, heart diseases are prevalent in every western developed country. These are the critical reasons for increase the consuming of the healing black rice currently.
Can help detoxify the body
In recent studies, Saudis have found that black rice can use for the clean the liver due to harmful toxic compounds, and it can also detoxify the body. A recent animal study has done using rabbits to get an idea about the antioxidant status of blood to the liver and of the main arteries. Two groups of rabbits fed with black rice and white rice and got the results. Rabbits fed with black rice showed less oxidative stress and demonstrated a lot of free radical damage due to more antioxidants than rabbits fed with white rice. Plaque formation also reduces in rabbits fed with black rice. Black rice is rich in phytonutrients. Because of that, it can reduce inflammation and clean the body by the harmful substances.
Improve the digestive health
As well as other whole grain rice varieties, black rice is rich with fiber. It is about two, three grams per half of the cup. That fiber is beneficial for preventing bloating and constipation associated with the digestive system. The waste and the toxin in the gastrointestinal tract bind with the fiber and ease to pull them out. That causes an excellent regular bowel function. Because of the high fiber content of black rice, you can feel full after eating foods. It causes the stay satisfied between meals for a longer period of time. That cause also for weight loss.
Most recent studies have shown that when dietary fiber content is high in whole grain varieties, it helps control heart disease and digestive disorders, just like irritable bowel syndrome (IBS). For a reason for this is, fiber has an essential ability to clearing the body from toxins. As a result of that clear the arteries from the various kind of waste, reduce the inflammation, and prevent plaque formation in the body. Black rice, a unique ability to help prevent diarrhoea due to fiber, can add a bulky form to the stool.
Naturally gluten-free grain
Black rice does not contain the gluten protein just like barley, rye and wheat products. It’s estimated that one in seven people are sensitive to gluten, whether they are aware of it or not but still test negative for celiac disease. Unlike wheat and barley products, black rice does not contain gluten protein. Usually, one person from every seven people is sensitive to gluten. Someone who has a gluten sensitivity and after eating something with gluten can show the symptoms of celiac disease. Those symptoms may be bloating, constipation, or diarrhoea. Some time may be shown nutrient deficiency and developing the leaky gut syndrome. Consuming black rice and other various grain verities like rye containing foods, barley, and wheat can help you eliminate some digestive related problems regarding consuming gluten foods.
Reduce the sugar in the blood
Recent studies have shown that there is a potential risk of developing diabetes around the world. If we can take whole grain foods rather than processed carbohydrates, it may be more beneficial and secure for the body. Processed carbohydrates are free of fiber, antioxidants, and numerous nutrients. Therefore, the absorption of sugar from the bloodstream slows down. The entire bran of the black rice is the place where the fiber is stored. It is more helpful for the absorption of glucose to the body over a longer period of time. Many researchers around the world have examined about type two diabetes regarding white and brown rice consumption. They found that white rice has a potential risk for insulin resistance and diabetes risk.
You can use whole grains, including black rice or brown rice substitution of the white rice, pasta, or sweetened cereals. They can keep you away from type two diabetes, and you can keep your weight at a balanced level.
Preventing obesity than refined grains
Many of the people in the world suffering from metabolic syndrome, insulin resistance, or prediabetes diabetes. It is essential to consume fiber-rich grains such as black rice than white types of processed foods for those people. And also, it is beneficial for those who are trying to losing weight. Whole grain rice rich in fiber can help shut off the hunger signal, and it can prevent overweight. Most of the researches have proven that black rice can help to prevent insulin resistance. Insulin resistance affects obesity. These are the seven amazing benefits of black rice and make sure to add black rice to your diet plan and get more health and nutrition benefits for your body.