5 Reasons to add Black Rice to your diet chart

One of the rarest varieties of rice, black rice doesn’t just look pretty—it’s full of antioxidants.

Black rice is a protein-enriched food, that one must have included in their diet chart. The benefits of black rice are numerous. Its nutrients and anti-oxidants improve the heart’s health, stimulate brain activity, and are even recommended for suppressing cancer. Mentioning of black rice can be seen in Ayurveda and also in the Ancient Chinese scriptures.

In ancient China, rice was called forbidden rice, because it was so expensive that only the high-born could afford it.

In Kerala, the market price of rice is around 300 rupees for a kilogram.

There are different types of black rice available today in the market. Though the rice is well known for its medicinal value, black rice is cultivated in smaller areas compared to the other rice varieties. People who ate the rice say that even though the rice is black it doesn’t have a disturbing taste as some people imagine.

Mainly the rice is cultivated in the North East regions of India and also some parts of Tamil Nadu. But nowadays, farmers in Kerala also cultivate black rice. Agriculture officers are giving support and training to the farmers

5 Benefits of Black Rice

Fiber
Adequate fibers are needed in food to avoid constipation, diarrhea, and bloating and regulate bowel movements. Which helps in the digestive process after having a meal. Black rice has more fiber than any other rice as other rice removes its bran and hull during the process of packing but black rice does not remove it.
Obesity
Obesity is one of the main problems that younger generation faces nowadays. Having black rice, which has a good deal of fiber, makes you less eat.
Protein
Black rice contains much protein comparing to the other rice. So, it is beneficial for those who want to consume protein enriched food.

Heart’s Health
By consuming black rice, your heart’s health will be improved. Studies indicate that anthocyanin that contains in the rice reduces cholesterol, which helps in your heart’s health.
Antioxidants
Including antioxidants in one’s diet can reduce many health adversities such as heart diseases, diabetes, inflammation and even cancer. Black rice has a good quantity of anti-oxidants from anthocyanin, which gives black colour to the rice. Anthocyanin gives black colour to grapes and black plums also.
Diabetes
Regular intake of black rice might help to reduce the risk of type 2 diabetes due to the presence of phenolic compounds.

// Based on reliable sources

A quarter-cup (45 grams) of raw black rice offers the following nutritional content:

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

May aid weight loss

Black rice is a good source of protein and fiber, it may aid weight loss. Also, while animal studies have suggested that anthocyanins may have benefits for weight loss, more research in humans is needed.

Naturally gluten-free

Gluten, a protein present in grains like wheat, barley, and rye, requires avoidance by those with celiac disease due to potential negative gastrointestinal effects, including bloating and abdominal pain.

What does Black Rice taste like?

The taste of black rice varies with the variety, but due to the presence of the bran, it consistently carries a slightly nutty flavor akin to brown rice. Chinese black rice, in particular, offers a mild sweetness along with fruity and floral notes.

Black Rice easy to cook and prepare:

Cooking black rice is easy and similar to cooking other forms of rice.

To prepare, combine rice and water or stock in a saucepan over medium-high heat. Bring to a boil, cover, and reduce heat to simmer. Cook for 30–35 minutes until the rice is tender, chewy, and all the liquid is absorbed.

Remove the pan from the heat and let the rice sit for 5 minutes before removing the lid. Use a fork to help fluff the rice before serving.

Unless specified otherwise on the package, for every 1 cup (180 grams) of uncooked black rice, use 2 1/4 cups (295 ml) of water or stock.

To prevent the rice from becoming sticky during cooking, it is advised to rinse it under cool water before cooking to remove excess surface starch.

Once the rice is cooked, it can be utilized in various dishes, similar to how you would use brown rice, including grain bowls, stir-fries, salads, or rice pudding.

Tips to incorporate black rice into your diet:

Black rice texture is most similar to brown rice, so it substitutes well for brown rice in dishes like grain bowls, salads, or as a side dish.

Utilize it as the foundation in a grain bowl, paired with vegetables and chicken or tofu.
Replace white rice with it in rice pudding.
Include it in a stir-fry along with shrimp, peppers, mushrooms, snap peas, and assorted vegetables.
Present it as a side dish alongside salmon and roasted vegetables.
Employ it as a topping for salads.
Mix it into soups.

Side Effects of Black Rice:

While black rice is high in fiber, excessive consumption may lead to issues such as gas and abdominal pain. It is recommended to consume black rice in moderation.

**If you encounter any adverse reactions, promptly consult a doctor or your Ayurvedic physician who prescribed it, as they can provide appropriate guidance for your symptoms.