Benefits Of Black Rice: Good For Diabetes, Weight Loss, And Much More

Table of contents

• Nutritional Value of Black Rice

• Black Rice Vs Brown Rice

• Benefits of Black Rice

• Side Effects and Risks of Black Rice

• Take Home Points

• FAQs on Black Rice

Black rice, also called forbidden rice or purple rice, is one of the rare varieties of rice and was used widely in ancient Chinese medicines. Black rice nowadays has almost become a buzzword and is used to counter the harmful effects of white rice. But why black rice has become a sudden sensation with many people talking about its benefits and nutrition? 

In this article, you will learn the nutritional profile and 20 benefits of rice.

Nutritional Value of Black Rice

According to USDA, one-quarter cup (45g) of black rice has the following nutritional value, 

• Calories: 160

• Carbohydrates: 34 g

• Fats: 1.5 g

• Fibers: 1.0 g

• Sodium: 0 mg

• Sugars: 0 mg

• Protein: 4.0 mg

• Iron: 1.08 mg

Along with this, they have an impressive nutrient profile having vitamin B2, vitamin B3, vitamin E, beta-carotene, anthocyanin, calcium, phosphorus, chromium, manganese, potassium, iron, zinc, magnesium, and copper.

Black Rice Vs Brown Rice

Both black rice and brown rice look similar in appearance and flavor. So, you might be thinking which rice is better, black rice vs brown rice? We are presenting you with the nutritional facts of both Rices below, 

¼ cup cooked black rice:

4 grams of protein

32 grams of carbohydrates

2.3 grams of fiber

0.8 gram of sugars

0.7 milligrams of iron

The highest amount of antioxidants than brown rice

¼ cup cooked brown rice:

1.9 grams of protein

19.5 grams of carbohydrates

1.1 grams of fiber

0 grams of sugars

11 grams of calcium

0.4 milligrams of iron

This nutritional information regarding black rice vs brown rice will tell you that not only does black rice have the highest number of antioxidants but also is rich in fiber and protein. 

Benefits of Black Rice

The nutritional benefits of black rice are enormous considering its rich nutritional profile. Here are the 6 proven benefits of black rice.

• Black Rice Benefits Diabetes

Black rice is rich in phenolic compounds which can interfere with pancreatic amylase and intestinal glucosidase (both are responsible for breaking down glucose in the blood). This interference makes it easy for the insulin to take out all the glucose in your blood, thereby decreasing your blood glucose levels. Not only does black rice help in maintaining your blood sugars, but it also reduces the risk of type-2 diabetes. 

But if you are diagnosed with diabetes, it is not advised to self-medicate by eating black rice. You should discuss with your nutritionist regarding your diet. 

• Black Rice Prevents Oxidative Stress

The metabolic reactions happening in your body can produce free radicals which can cause chronic inflammations and diseases in your body. The phenolic compounds and antioxidant compounds help in flushing out these free radicals and reducing the oxidative stress in your body.  

• Black Rice Reduce Risk of Heart Diseases

Eating black rice boosts fat metabolism and reduces cholesterol which helps you in protecting heart health and preventing cardiovascular diseases. 

• Black Rice Improves Digestive System

Black rice is rich in fibers that trigger regular bowel movements. These movements help in cleaning up your digestive system and preventing constipation.

• Black Rice Helps Bone Health

Consuming black rice would help you in fighting against the home diseases like osteoporosis as they are rich in calcium, magnesium, iron, antioxidants, and many phenolic compounds. 

• Black Rice Heals Asthma

Since black rice is rich in antioxidants, they help in reducing the annoying symptoms of allergies and asthma. 

• Black Rice Loaded with Protein And Iron 

Since black rice is rich in protein and iron, they increase your red blood cells, builds muscles, and provide overall fitness to your body.

• Black Rice Rich In Amino Acids

Black rice is rich in essential amino acids like L-Tryptophan, L-phenylalanine, and L-Tyrosine which help in the formation of many phenolic compounds, anthocyanins, and flavonoids. 

• Black Rice Supports Kidney Health 

Black rice is rich in antioxidants and anti-inflammatory compounds which protect the kidney injuries and enhance its functions. 

• Black Rice Fights Inflammation 

Since black rice is rich in the antioxidant compounds like anthocyanins, it helps in fighting against inflammation in the body, thus protecting all your vital organs.

• Black Rice Improves Vision

Black rice contains carotenoids like lutein and zeaxanthin which protects the cells in your eyes and also reduces the effects of ultraviolet radiation.

• Black Rice Prevents Cancer 

Anthocyanins in black rice are found to have anticancer properties, especially in reducing the risk of colorectal cancer. 

• Black Rice Improves Liver Health 

Since black rice is rich in fiber, it improves fat metabolism and reduces the risk of fatty liver diseases. It also enhances the liver function by boosting the metabolism of fatty acids. 

• Black Rice Detoxifies Body

Black rice being rich in fibers and antioxidants pull all the disease-causing pathogens and free radicals out of your body, thus granting you overall good health. 

• Black Rice Is Good For the Brain

Free radicals released from the metabolic processes affect the brain and are one of the major factors behind Alzheimer's disease. Since black rice is rich in antioxidants, they counter these free radicals and protect your brain. 

• Black Rice Helps Weight Loss

Since black rice is rich in fiber, they cause the feeling of fullness which prevents overeating. The high amount of fiber also plays a role in speeding the fat metabolism, thereby reducing the fat content in the body. 

• Black Rice Boosts Hair Growth

The antioxidants in black rice help in getting smoother, shiner, strong and, long hair. These are also black rice oils available that when applied to hair would help in reducing dandruff while boosting hair growth. 

• Black Rice Benefits Skin 

The antioxidants in black rice help in maintaining youthful, moist, and smooth skin for a long time. Along with this, black rice also fastens the healing time of your injuries. 

• Black Rice Boosts Immunity

The outer layer of black rice contains antioxidants like anthocyanins which helps you in fighting off pathogens and infections. This is why they are highly preferred for boosting immunity. 

• Black Rice Are Naturally Gluten Free

While all whole grains all in gluten, black rice is naturally gluten-free while being nutritious. This is why it is a great choice for people who suffer from gluten allergies. 

Side Effects and Risks of Black Rice

Though black rice is highly healthy, it is also not free from side effects,

• Since black rice is high in fiber, consuming too much can cause gas, bloating, and abdominal pain. So, you have to take black rice in moderation.  

• Though black rice is good at controlling blood sugar levels, overeating black rice can be counterproductive and can increase blood sugar levels. 

• Like any other rice, black rice also takes up arsenic from the soil. To drain off arsenic, you need to rinse the rise well before cooking. 

Take Home Points

• Black rice, also known as forbidden rice or purple rice, is one of the rarest rice varieties of Oryza sativa.

• Black rice is good for overall health as it protects every vital organ like the heart, lungs, kidney, liver, eyes, and so on.

• Black rice, though healthy, has side effects like gas, bloating, and abdominal pain.