Black rice is a variety of rice from the Oryza sativa L. species that is also linked to as forbidden or purple rice. A pigment called anthocyanin, which has strong anti-oxidant properties, gives black rice its unique black-purple colour. Black rice reportedly used to be confined only to the royal family in Chinese History as it was assumed to be so special and nourishing. Black rice has become the main additive in so many different cuisines due to its nutty flavour, mild, chewy texture, and so many nutritional benefits.
Black rice has the following 11 uses and benefits.
- An excellent source of different nutrients:
Black rice has one of the highest protein contents when compared to other types of rice.
Black rice has 9 g of protein per 3.5 ounces, likened to 7 g for brown rice.
It's also an excellent source of iron, a mineral required for your body to carry oxygen.
- Antioxidants in excess
In particular, black rice has a lot of antioxidants. Antioxidants are substances that protect your cells from the oxidative stress carried on by oxidative stress.
They are essential since oxidative stress is always connected to a greater risk of a variety of chronic diseases, such as cardiovascular disease, Alzheimer's disease, and special kinds of cancer.
Research shows that black rice has the highest total antioxidant potential and action, despite being less popular than other varieties of rice.
Black rice has definitely been found to have over 23 plant compounds, including various types of flavonoids and carotenoids, in addition to anthocyanin.
Black rice is therefore a simple way to increase the quantity of disease-preventing antioxidant properties in your nutrition.
- Has the plant substance anthocyanin:
Black rice, as well as other plant-based foods like berries and purple sweet potatoes, all are colored purple by a group of flavonoid colours called anthocyanins.
Anthocyanins have been discovered to have potent anti-inflammatory, antioxidant, and anticancer activities.
Likewise, anthocyanin-rich food products may help shield against a variety of chronic diseases, such as cardiovascular disease, obesity, as well as some kinds of cancer, as per research, test-tube, and population research.
- Enhancing cardiovascular health
There is little data on black rice's impacts on cardiovascular health. Many of its
antioxidant properties, though, have been shown to help in cardiovascular disease safeguard.
Black rice flavonoids are linked to a lower likelihood of improving and fading away from heart problems.
Despite the nature of this study suggesting that eating black rice may help prevent cardiovascular disease, these results have yet to be affirmed in humans.
- Possibility of anticancer activity:
Black rice anthocyanins may also possess excellent anticancer characteristics.
Excessive intake of foods that are high in anthocyanins has been related to a lower risk of colorectal, based on an evaluation of population-based research.
Anthocyanins from black rice are then discovered to reduce the amount of breast cancer cells in humans even while delaying their expansion and capacity to spread in a test-tube study.
The capacity of the anthocyanins in black rice to decrease the danger and disperse of particular types of cancer is pledging, but much more human research is needed to fully understand this potential.
- Gluten-free by nature:
Wheat, barley, and rye are cases of cereal crops that encompass the protein
Gluten should be spared by those who have celiac disease as it defines an allergic system that injures the small bowel.
Those who are gluten intolerant may also suffer negative digestive adverse effects from gluten, like bloating and discomfort in the abdomen.
Black rice is a wholesome, naturally gluten-free alternative that can be appreciated by those on gluten-free nutrition, despite the fact that several whole grains contain gluten.
- A possible weight-loss aid:
Protein and fibre, which are both plentiful in black rice, can aid in weight loss by reducing appetite and enhancing feelings of satisfaction.
Anthocyanins, like those discovered in black rice, also may assist in reducing weight gain and percent body fat, as per initial animal testing.
Black rice is mostly observed to assist in weight loss if taken in conjunction with brown rice, despite the insufficient evidence on its impact on human weight loss.
- Black rice may benefit eye health:
According to research, black rice has large levels of both lutein and zeaxanthin,
two carotenoids connected to eye health.
These substances perform as antioxidant properties to better protect your eyes against possibly dangerous free radicals.
Zeaxanthin and lutein in specific are being proved to actually protect the retina by obstructing risky light emitting waves.
These antioxidant properties may be important in preventing age-related macular degeneration (AMD), the primary culprit of blindness around the world, as per studies. They might also reduce your likelihood of developing vision problems and retinopathy.
Other benefits of black rice may include:
- Reduced levels of blood sugar:
Black rice and other foods that contain anthocyanins may assist individuals who have type 2 diabetes to decrease their blood glucose levels, as per studies.
- Reduces the likelihood of non-alcoholic fatty liver disease:
According to a study, ingesting black rice along with a high-fat diet markedly decreased the amount of fat that collected in the liver.
- Easily prepared and cooked:
Black rice can be given sufficient to other varieties of rice and is simple to do.
It just takes a simple saucepan over medium-high heat with rice, water, or supply inside it. Once it has boiled, place a lid on it and decrease the temperature to a simmer. The rice must be cooked for about 30 to 35 minutes, or till it is chewy and all of the fluid has been soaked up.
Once the rice has cooled down for 5 minutes, take the lid from the pan and turn the heat off. Rice can be fluffed before supplying by using a fork.
It is recommended to wash the rice under cool water to dissolve a portion of the surplus starch on the surface before cooking to avoid the rice from being gummy.