Health Benefits Of Black Rice

Medically reviewed by Kirra Brown, MD

Black rice, also known as forbidden rice or purple rice, is a whole grain that has been consumed for centuries in China, Korea and Japan. In ancient China, black rice was reserved only for emperors and the wealthy, hence the name "forbidden rice". Since then, black rice has been used in traditional Chinese medicine to strengthen kidney function, improve blood circulation, and treat diabetes and anemia.

Black rice is now available in many supermarkets and health food stores in the United States. Its glutinous texture is comparable to brown rice to another brown rice. Many people prefer to eat black rice because of its rich nutritional content; it is a good source of health-supporting fiber and antioxidants. The deep purple color of this rice is due to its anthocyanin content, which is a powerful antioxidant that helps prevent many diseases.

It is full of healthy antioxidants

Research shows that black rice is a good source of many phytonutrients and antioxidants, including anthocyanins, glycosides, flavonols, and carotenoids.

Antioxidants are important because they help protect against oxidative stress. Oxidative stress is a body reaction that can damage our cells and contribute to the development of diseases such as cancer and heart disease. Eating foods rich in antioxidants is a great way to prevent and reduce oxidative stress.

Black rice is one of the richest rices in terms of antioxidants. The study found that compared to red and brown rice, black rice has the highest phytonutrients and shows more promise in fighting breast cancer cells.

Another study found that consuming more dietary flavonols found in black rice reduced the risk of colon cancer. However, we need more research to determine if consuming antioxidants can help prevent cancer.

It is best to get antioxidants from dietary supplements, as studies show that taking antioxidant supplements does not have the same effect on reducing oxidative stress.

Related: 12 Best Antioxidant Foods

Supports heart health

Eating black rice may protect heart health through its effects on total cholesterol and antioxidant properties.

Whole grains, such as black rice, have more fiber than refined grains, and fiber helps control cholesterol levels. Because high cholesterol increases the risk of heart disease, whole grains are an important part of a heart-healthy diet.

The Dietary Guidelines for Americans recommend that at least half of the grains you consume should be whole. However, 98% of Americans consume less than the recommended amount of whole grains.

Large studies have shown that eating more whole grains reduces the risk of developing a number of chronic diseases, including cardiovascular disease and coronary heart disease.

The antioxidants in black rice may also support heart health. One study found that regular intake of anthocyanins, the antioxidants that give black rice its color, reduced the risk of heart attack in patients over 65 with normal blood pressure.

Research shows that getting anthocyanins from food is more beneficial than taking antioxidant supplements. This means they interact with various antioxidant nutrients found in foods like black rice to provide health benefits.

It improves the health of the digestive system

The fiber in black rice is not only good for heart health but also for the digestive system.

Fiber is an indigestible carbohydrate that helps maintain regular digestion. There are two types of fiber: soluble and insoluble. The insoluble type is more common in whole grain products. This type of fiber helps maintain blood circulation in the body and increases stool volume, preventing or treating constipation.

Eating enough dietary fiber also supports a healthy gut microbiome. When fiber enters our digestive system, it helps produce short-chain fatty acids that support our overall health.

A growing body of research shows that our gut microbiome (the diverse community of microorganisms in the digestive system) also affects brain health, immunity, and metabolic health. Keeping your gut healthy can help support overall health and well-being.

Related: 15 Healthy Snacks to Support Gut Health

Nutritional value of black rice

Black rice is a carbohydrate-rich whole grain. It is also an excellent source of fiber and protein. Here is the nutritional value of 0.25 cups of raw black rice:

• Calories: 180

• Fat: 1 gram (g)

• Sodium: 40 milligrams (mg), or 2% of the daily value (DV).

• Carbohydrates: 39 g

• Fiber: 5 g or 18% of the daily value.
  

• Protein: 4 g

• Added sugars: 0 g

The color of black rice is due to its high antioxidant content. It is especially rich in anthocyanins, which help fight chronic inflammation and prevent chronic diseases. Black rice extract is increasingly used as a functional food because of these antioxidants.

The dangers of black rice

Black rice is a nutrient-dense food that is safe for most people to eat. However, black rice contains more fiber than other types of rice, so it can cause gastrointestinal irritation in some people, especially if you increase your fiber intake too quickly.

People with gastrointestinal conditions such as irritable bowel syndrome (IBS) may have difficulty tolerating the fiber content of black rice, especially when consumed with other fiber-rich foods.

Although black rice has been a part of some Asian cuisines for centuries, it is less common in the United States. Many Americans are familiar with other types of rice, such as white rice and brown rice. White rice is a refined grain, so it has slightly less fiber than brown or black rice. It also doesn't have the same antioxidant content.

Combining white rice with sources of fiber and antioxidants can help create a complete meal. To increase your intake of whole grains throughout the day, you can eat a variety of whole grains, such as whole grain bread or oats.

Tips for eating black rice

Black rice can be cooked and eaten like any other rice. Its texture is very similar to brown rice, so it makes a good substitute for brown rice in cereal bowls, salads, or as a side dish.

You can include black rice in your diet as follows:

• Use as a base for a grain bowl with vegetables and chicken or tofu.

• Substitute white rice in the rice pudding.

• Add to the stir-fry along with shrimp, peppers, mushrooms, peas and other vegetables.

• Serve with salmon and roasted vegetables.

• Use as a salad dressing

• Add to soup

A brief overview

Black rice has been around for centuries, but may be new to many Americans. Whole grains are rich in antioxidants and fiber that help support digestion and heart health.

Since antioxidant supplements do not provide the same health benefits as antioxidant-rich foods, eating foods like black rice is one of the best ways to reduce oxidative stress.

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We compared 4 common types of rice to determine which is the healthiest.