Did you know about the surprising health benefits of black rice? Nutrition coach Priya Prakash lists some
It’s a well-known fact that rice has always been a staple food in Asia but we usually think or talk about white rice. However, did you know about black rice, the surprising health benefits that it consists? Well, it has properties such as anti-inflammatory, anti-cancer, anti-diabetes and antioxidants. This superfood is also a rich source of nutrients and minerals like protein, fiber, iron and copper. Unprecedented times like these calls for boosting our immune system. The rich source of antioxidants in black rice helps to build up the immunity and improves the body’s ability to fight diseases.
Black rice, also known as as forbidden rice or purple rice, used to be a valuable commodity in ancient China and this is why every grain of it was seized and consumed by the royalty only. Hence, the term forbidden was coined. It mainly grows in the Northeast (called as Chak Hao) and the Southern parts (called as Kavuni in Tamil) of India. In order to select the best variety, closely look at the colour of the rice — the darker the shade, the more nutrition it has. Here are a few benefits and uses of it:
RICH IN ANTIOXIDANTS
Black rice is a grain, which is loaded with antioxidants. The deep black colour is a mark of its antioxidant properties. The anthocyanin content found in it is way more than most of the grains and this is what makes it stand out in comparison to other superfoods such as quinoa and red rice. Despite being less popular than other rice varieties, research shows that black rice has the highest overall antioxidant capacity and activity. Antioxidants protect cells against oxidative stress caused by free radicals. Adding black rice to your meal helps in more disease protecting antioxidants. Studies have shown that the anthocyanin antioxidants in grains helps the body to protect against heart diseases, cancer and many more. It is good for eye, immune health and skin as well.
LOADED WITH FIBER
Black rice is loaded with fiber and minerals. A typical bowl of 100 gm of black rice serving has over 4.9 grams of fiber. This is double the amount available in brown rice. If you are looking for a fiber rich diet then it is better to start consuming black rice.
ANTI-INFLAMMATORY PROPERTIES
Black rice is a natural healing food. Research has shown that it helps in reducing inflammatory compounds in your body and increase the anti-inflammatory compounds. This increase in the anti-inflammatory compounds further help in reducing inflammation in various diseases such as cancer, arthritis and allergies.
A NATURAL DETOXIFYING AGENT
It is a rich and natural detoxifying agent. Studies have shown that the phytonutrients in black rice help detoxify your body and remove harmful toxins from your liver. It helps the liver to flush out waste material with its antioxidant property. So next time you throw a party, have a detox week by consuming it.
A GLUTEN-FREE GRAIN
Gluten is a group of seed storage proteins found in cereal grains. Eating foods with gluten causes an immune reaction that damages the lining of their small intestines. Since most nutrients are absorbed through the small intestine, this can lead to nutritional deficiencies. And black rice is naturally gluten-free. If you are allergic to gluten and have the Celiac (an autoimmune disorder that’s triggered when you eat gluten) disease, then you should consider having black rice in your daily diet plan. The potential to cause intestinal damage is a major disadvantage of gluten. Gluten can also cause abdominal and bloating pain. Not everyone can digest it easily. Black rice provides all healthy nutrients including protein and fiber.
FIGHTS DIABETES
The black rice bran contains fiber, which in turn helps glucose to be absorbed by your body over a longer period of time. Research has proven that eating whole grains like black rice helps your body lower the risk of Type 2 Diabetes and also keeps your weight in check in addition to boosting your energy levels. It maintains consistent sugar level. So if you are a diabetic person, you must substitute your regular rice with black one as it’s way better and helps fight diabetes.
YOUR WEIGHT LOSS PARTNER
Since it’s a whole grain and super-rich in fiber, this combination helps your body reduce signals of hunger, thus, helping in preventing overeating. In addition, researchers have found out that it helps prevent insulin resistance in your body, which leads to and is related to the risk of becoming overweight or obese. So if you are someone who is looking to reduce weight, start with including black rice in your weight loss regime.
PROMOTES HEALTHY HEART
A healing food like black rice has been shown to reduce the atherosclerotic plaque formation in the arteries, which is the main reason for a heart attack and stroke. In addition to this, it also helps to reduce the two common factors in heart disease, namely LDL, triacylglycerol and total cholesterol. Consider including forbidden rice to promote a healthy heart and keep heart-related ailments at bay.
Supports eye health
It includes zeaxanthin and lutein that protect retina from damaging free radicals. Hence, black rice is an ideal food for achieving a healthy body. They are a package of nutrients with several health benefits. Switch to black rice to stay fit!
(The author is the co-founder of Naturally Yours.)