Black rice has become known for its excellent nutritional value in recent years. It is whole-grain rice that is deep black or deep purple. It has a great taste and texture and is also referred to as forbidden rice.
Introduction
Originating from ancient China, it has become a global sensation, appreciated for its nutty flavor and slightly chewy texture. Today, black rice is cultivated and consumed in various parts of the world, and its popularity has increased due to the growing interest in whole grains and healthier food options. Once considered rare, scarce, and exclusive, this rice is now more readily available in specialty stores and supermarkets, allowing people to try its unique taste and enjoy its nutritional benefits. It can be used in various dishes, from salads and stir-fries to desserts, adding a unique flavor and color to your meals.
Table of Contents
Nutritional Components of Black Rice compared to White Rice
The below represents the nutritional value of a 100 gram of cooked black rice and White rice.
| Nutrient | White Rice | Black Rice |
| Calorie | 130Kcal | 340Kcal |
| Carbohydrate | 28g | 75g |
| Protein | 2.7g | 8g |
| Fat | 0.5g | 3g |
| Fibre | 1g | 4g |
| Vitamins and Mineral | B1 and B3 | Iron, zinc, manganese, and Phosphorus |
Although the forbidden rice contains more calories and carbohydrates than white rice, it is regarded as very nutritious and extremely useful due to its high fibre and protein content, which keeps people fuller and healthier. It also contains high levels of antioxidants such as flavonoids, anthocyanins, and carotenoids, which are necessary for the body’s function. Consuming black rice in moderation is strongly suggested to attain its health benefits since failure to do so may lead to more issues than health benefits, such as blood sugar increases.
Is Black Rice a great option for Weight Loss?
When on a weight loss journey, one is particular about bringing down the figures on the scale through the food we consume and through regular movements. One avoids unhealthy or unsustainable lifestyles with a significant focus on consuming natural nutrient-dense food that provides sustained energy, keeping one full for most of the day. The below represents how Black rice could aid weight loss or weight management in the long run when embarking on this fulfilling journey.
Rich Fibre Content
Fibre is a primary content to consider on a weight loss journey as it promotes fullness and keeps you satisfied with little for a very long time. This helps reduce the overall calorie consumption, hence driving the calorie deficits needed on the weight loss journey. It also reduces hunger pangs, hence eliminating overeating or binge eating and cravings on the weight loss journey.
Several studies have shown a direct correlation between high fiber intake and weight loss. Hence, black rice could contribute to the daily fiber needed for consumption.
Proteins
This rice contains about three times more protein than white rice and other types of rice. Although this does not entirely meet the general protein content needed for the body daily, it can contribute to these numbers, especially when combined with other food types or quality.
Protein is important in the weight loss process as it helps build and repair tissues, convert fat to energy, support metabolism, and promote satisfaction, which can reduce overall daily calorie consumption.
High Antioxidant Content
The anthocyanins in the forbidden rice have anti-inflammatory properties that benefit human health. When the body is significantly inflamed, there is a higher risk of obesity and excess fat.
As a result, the anthocyanin pigment aids in weight loss and control, supporting general health and well-being. Other antioxidants present include flavonoids and carotenoids, which aid in weight loss , fight diseases and drive ones overall wellbeing.
Energy Boost
The high level of complex carbohydrates in black rice helps provide the energy needed to stay active and mentally alert all day, which is considered an essential component of weight loss and a healthy lifestyle.
With carbohydrates and proteins, fats are converted to the needed energy for all daily activities and tasks.
Low Glycemic Index
Black rice has a lower glycemic index, just like other whole grains, which leads to a slow rise in blood sugar compared to other rice types. This helps reduce blood sugar spikes and insulin levels, fostering weight maintenance and promoting fat-burning.
Other Nutrients
Other Nutrients: Black rice is rich in minerals, including iron, zinc, and manganese. These minerals are helpful for the body’s overall health and provide the body with the needed nutrients to reduce general calorie intake. This can assist in maintaining energy levels and avoiding vitamin shortages that may develop during weight reduction.
Other Health benefits of Black Rice
Aside from weight loss or weight maintenance, black rice has numerous other health benefits, which provide a clear basis for choosing it as a healthier option compared to other rice variants. They include:
Healthy Heart: The phytonutrients in forbidden rice, like the flavonoids and the anthocyanins, help minimize the risk of developing heart disease or failure by lowering cholesterol levels and promoting blood circulation in the heart.
Black rice is a good source of magnesium, which is important in maintaining a healthy heartbeat and blood pressure. Magnesium aids blood vessel relaxation, improving blood flow and reducing the risk of heart attacks and strokes.
Brain Health: Black rice contains anthocyanins, which have been linked to increased cognitive function, memory, and brain health. These antioxidants assist in preserving brain cells from injury, reduce inflammation in the brain, and improve overall mental performance, especially as we age.
Improved Digestive Health: Black rice is high in dietary fibre, which helps to reduce constipation, regulate bowel motions, and stimulate the growth of healthy gut flora. Adequate fiber intake from foods such as black rice can assist in maintaining a healthy digestive tract and lower the risk of digestive diseases.
Anti-inflammatory and anti-cancer characteristics: Chronic inflammation is a risk factor for cancer. Hence, black rice may have anti-cancer effects. Anthocyanins reduce inflammation by blocking inflammatory pathways and decreasing the generation of pro-inflammatory cytokines.
Research shows that chemicals found in black rice can prevent cancer cell multiplication. For example, studies have demonstrated that anthocyanins can result in programmed cell death in cancer cells, inhibiting their growth and spread.
Natural Detoxifier: The antioxidants in black rice help the body’s natural detoxifying processes. This includes increasing the activity of detoxification enzymes, which assist in eliminating possible carcinogens from the body.
Summary
With its deep color and rich nutritional profile, this rice is a valuable addition to a healthy diet. It is mainly known for its impressive weight loss value, particularly due to its high content of antioxidants like anthocyanins. These compounds provide potent anti-inflammatory and anti-cancer properties, making black rice a noteworthy food for supporting overall health. You can try incorporating black rice into your diet by making black rice salad, stir-fry, or pudding.
Black rice offers more fiber, protein, and essential nutrients than white rice, contributing to better heart health, improved digestive function, enhanced weight management, and a balanced blood sugar level.
Incorporating this rice into one’s diet is a versatile and enjoyable way to reap numerous health benefits. It can protect against the risk of chronic diseases, support weight loss, and enhance immune function. While not a cure-all, black rice can be a powerful component of a nutritious, varied diet that promotes long-term health and well-being. So, feel confident and comfortable about adding black rice to your meals while maintaining moderation and portion control.
Related Articles
Is Black Rice Good For Weight Loss? Let’s Find Out. – Blog – HealthifyMe
11 Surprising Benefits and Uses of Black Rice (healthline.com)
Making one change — getting more fiber — can help with weight loss – Harvard Health
Making Healthy Decisions- 5 Tips and Guides (bravuralope.com)