Black Rice Health Benefits, Nutritional Values, Various Uses, Health Effects, Possible Side Effects and FAQ
Black rice is a term for a group of various rice belonging to the species ‘Oryza sativa L.’ Rice of this species grows best in tropical regions like China, Japan, Korea, Myanmar and Northeast India.
Over time, black rice has become popular among all sections of people. In India, it is mainly grown in the Northeast region and southern parts. It provides various health benefits. High intake of rice in Asian countries is believed to be linked to their lower rates of cancer and cardiovascular diseases. The phenomenon has been credited with the high antioxidant content of black rice.
Health Benefits and Disadvantages of Black Rice
Since black rice contains pigment bran fractions, its extracts are used as natural color agents in foods such as bread and alcohol. Black rice is a variety of pigmented rice. It contains numerous nutritional and bioactive ingredients including essential amino acids, effective lipids, dietary fibers, vitamins, minerals, anthocyanins, phenolic compounds, γ-originals, tocopherols, tocotrienols, phytosterols and phytic acids. There have been several studies on black rice due to its beneficial health effects while eating regularly.
The following article provides you the health benefits of consuming Black rice and other related things.
Nutritional value of per 100 g of Black Rice
- Calorie: 335
- Glycemic Index: 43
- Total Fat Content: 2.35 g
- Saturated Fat: 0.476 g
- Cholesterol: 0 mg
- Sodium: 12 mg
- Total Carbohydrates: 72.41 g
- Dietary Fiber: 2.8 g
- Sugar: 0.68 g
- Proteins: 9.5 g
- Iron: 1.13 mg
- Potassium: 186 mg
- Calcium: 16 mg
Benefits of Black Rice
- Rich in Antioxidants
Black rice contains the highest amount of antioxidants among all types of rice. The outermost layer of black rice crop contains a large amount of antioxidants called anthocyanin. Anthocyanin helps in preventing cardiovascular diseases as well as improving brain function and reducing inflammation.
- Good source of Fiber
Every half cup of black rice contains three grams of fiber. Rich fiber content helps in controlling bowel movements, preventing constipation, diarrhea and swelling. Fiber helps in holding toxins and waste in the digestive tract and excretes it after the digestive cycle is complete. Fiber helps you stop keeping fatty foods as it gives you a feeling of filling after eating.
- Works as a Natural Detoxifier
In this era of junk food, natural detoxification helps to avoid several diseases. Black rice is a rich source of phytonutrients, which is a natural detoxifier and removes disease-causing free radicals from the body.
- Improves Heart Health
Black rice contains more fiber and less fat, both of these qualities are important for heart health. Fiber helps in removing excess cholesterol and lowering blood pressure, while low levels of fat and cholesterol prevent various heart diseases.
- Fights Cancer
Anthocyanin in black rice gives it anti-cancer properties. An experimental study on mice by China’s Third Military University found that anthocyanin-rich extraction of black rice successfully suppressed tumor growth and the spread of breast cancer cells in mice.
- Reduces Inflammation
Researchers at Ajou University in Korea have found that black rice does wonders in reducing inflammation. The study found that an extraction of black rice helped reduce edema and greatly suppressed allergic contact dermatitis in the skin of mice. This is a major indicator of the possibility of black rice in treating diseases associated with chronic inflammation.
- Prevents Diabetes
Whole grains of black rice bran remain intact, which is a fiber store in the diet. As fiber takes longer to digest, it ensures that crop sugar is absorbed for a long time, thereby maintaining normal blood sugar levels. Therefore, it prevents insulin levels from rising and prevents type 2 diabetes. In fact, in a study on mice, the extraction of the grown Thai black rice showed a lot like the diabetes drug Metformin and prevented and controlled the consequences of diabetes mellitus.
- Improves Digestive Health
Black rice is a rich source of dietary fiber. This diet ensures that you have regular bowel movements and prevents swelling and constipation. In addition, it can help treat several other gastrointestinal disorders such as gastrointestinal reflux disease, duodenal ulcers, diverticulitis, constipation, and hemorrhoids.
- Protection against High Blood Pressure
Gain the benefits of black rice to protect yourself from high blood pressure. We found dietary fiber (or usually any whole grain crop) from black rice to protect cardiovascular health by reducing lipid levels, controlling body weight, improving glucose metabolism, and reducing chronic inflammation.
- Treats Asthma
Anthocyanins found in black rice can be effective in treating asthma. A study conducted in Korea found that anthocyanin can treat (and even prevent) asthma by reducing airway inflammation and mucus hypersecretion associated with this respiratory disorder in mice.
- Natural Gluten Free
Black rice is naturally classified into gluten-free rice categories such as other whole grain rice. Gluten intolerance has now become a common problem faced by many in all parts of the world. Gluten sensitivity problems can cause similar symptoms in cilia cosmitis, bloating, and diarrhea. The benefits of eating black rice are that symptoms caused by eating gluten rich foods such as all purposeful flour, wheat, barley etc. are avoided. Prepare a good gluten-free nutritious food for dinner with Asian black rice and other vegetables and get rid of all gluten-infected symptoms and problems.
- Prevent risk of Obesity
If you are fighting obesity, then black rice is an effective dietary option for you. Since it is full of fiber, it gives you a filling and keeps you from overeating. Black rice has characteristics that are essential for weight control and weight loss – it is low in calories, low in carbohydrates, and high in fiber.
Uses of Black Rice
You can consume black rice like white or brown rice as a simple side dish. It makes a great base for crop and vegetable bowls and crop salad. It tastes good in burritos and rolls. Since black rice is naturally sticky, it is suitable for sushi. Black rice can be used in various dishes.
Side Effects of Black Rice
Black rice has no fatal side effects but as a result of the fiber rich content, it can probably cause negative gastrointestinal effects such as swelling, gas, stomach disorders etc. So, you should consider your doctor before adding black rice to your diet, especially if you are someone who has a weak stomach and often suffers from digestive problems.
NOTE: Black rice should be used in the right quantity keeping in view the benefits and disadvantages of it as excessive use of any product can harm our health. The above mentioned information is provided only for general knowledge based on the information.
Also Read: Immune System of Human Body
The information included above about the benefits of consuming Black rice is only for knowledge purposes and based on trusted sources and studies. Please approach a doctor or specialist if you face any side effects from using it.
Also Read: Black Rice Health Benefits (Assamese)
1/ Can we have black rice daily?
Ans: Black rice consumed in normal dietary quantities is safe for most people. Black rice is probably unsafe when used in large quantities as a medicine. Staying on the safe side, it can be consumed in regular small portions.
2/ Is black rice healthy?
Ans: Yes, research has shown that black rice has the highest antioxidant activity of all types, making it a nutritious choice. Antioxidants are compounds that protect cells from the damage caused by excess of molecules called free radicals, contributing to a condition known as oxidative stress.
3/ Is black rice good for kidneys?
Ans: Due to its antioxidant and anti-inflammatory properties, black rice also protects the liver and kidneys from injury. Black rice should be considered as a promising source of health-promoting effective food targeting a large scale of infectious disease.
4/ Is black rice easily digestible?
Ans: No, black rice contains high fiber content than white rice, which means it takes longer to digest and adds more soluble fiber to the diet. It is good because it reduces cholesterol and keeps us full for a long time, prevents hunger and cravings and helps to maintain healthy weight.
5/ What is the difference between black rice and white rice?
Ans: Black rice is a different species of rice compared to brown and white. It has a distinct nutty taste and takes longer to cook than white rice.