AMAZING BENEFITS OF BLACK RICE
This Black rice is called as “Emporer’s Rice” or “Forbidden Rice” as it is forbidden to anyone else in those days. It is rare and a very old variety of rice. It has been growing in Southern part of India for centuries. Known for its Health Benefits and Longevity.
High Antioxidant properties
Black Rice has a deep black colour and usually turns “deep Purple” when cooked as a marker of high Antioxidant properties. The outer layer of the grains contains immense amount of Antioxidant – Anthocyanin.
Amount of Anthocyanin contained in Black rice is higher than any other grain including brown rice, red rice or other coloured whole grain varieties. Prevents cardiovascular disease, Diabetes, Cancer. It also improves Brain function and Reduces inflammation.
•Rich in Antioxidants
•Helps in weight loss and Obesity
•Good source of Fiber
•Natural Detoxifier(eliminates unwanted substances from liver)
•Maintains sugar level
•Positive impacts on Cholesterol Levels.
High Protein Content
•Black rice / Karuppu Kavuni gives 8.5gm in a 100gm serving.
•Brown Rice 8gm.
•Red Rice 7gm.
•Polished white rice 6.2 gm.
Black Rice/ Forbidden rice/ Emperor's Rice
Black rice (also known as purple rice) is a range of rice types of the species Oryza sativa L, some of which are glutinous rice. Varieties include Indian black rice- Tamilnadu, Manipur, uttra pradhesh black rice. Black rice is known as Karuppu kavuni rice in tamilnadu and chak-hao in Manipur, an Indian state on the eastern border with Myanmar, where desserts made from black rice are served at major feasts. Black rice is a source of iron, vitamin E, and antioxidants (more than in blueberries). The bran hull (outermost layer) of black rice contains one of the highest levels of anthocyanins found in food. The grain has a similar amount of fiber to brown rice and, like brown rice, has a mild, nutty taste.
An essential part of the Asian palette, rice has for long been a 'hot' topic of discussion amongst health and fitness enthusiasts. Some suggest shunning it altogether while some advice that it's better to switch to healthier alternatives like brown rice, red rice and quinoa. Amongst these 'healthier' options, nutritionists have also started recommending a certain 'forbidden' variant of rice - the black rice. Yes, you heard us- The 'forbidden rice'. The secret of the intriguing nomenclature goes back to Ancient India, where a black variant of rice was consumed by a host of Indians for betterment of kidneys, stomach and liver, until a handful of noble Indian men took possession of every grain and withheld it from public consumption. Black rice then became a property for the royalty and the wealthy only in Ancient India. Black rice continued to be cultivated but only for the elite classes, in limited quantities and under strict surveillance. The common folk were prohibited from growing or consuming it, and since then it earned its much renowned label - the forbidden rice
Black rice is no longer forbidden, but it is cultivated in relatively small amounts, compared to other types rice varieties.The whole grain rice also packs umpteen health benefits. Black rice or the forbidden rice (Indian) is a rare and a very old variety of rice that has been growing in India for centuries. It is mainly grown in the North East region (called as Chak Hao) and the southern parts (called as Karuppu Kavuni in Tamil) of India. Here are a few benefits of Black rice.
Enumerating the benefits of black rice, Macrobiotic Nutritionist and Health Practitioner, says" It is loaded with anti-oxidants especially anthocyanin which is great for diabetics, heart patients and helps brain activity. Its great for skin and hair due to its Vitamin e content. It is also loaded with fibre so it does not spike blood sugar levels. Its rich in iron, hence a good source for vegetarians."
Benefits of Black Rice
1. Rich in Antioxidants
The deep black or the purple hue of the black rice is a marker of its high antioxidant properties. Similar to blackberries and blueberries, that appear deeper in colour because of their high content of anti-oxidants. The outermost layer of the grain (the bran and the hull), contains immense amounts of the antioxidant-anthocyanin. In fact the amount of anthocyanin contained in black rice is higher than any other grain, including brown rice, red rice, red quinoa, or other colored whole grain varieties.
Anthocyanin can help prevent cardiovascular disease, restricting free radical movements which can cause variety of diseases like diabetes and even cancer. It can also help improve brain function and reduce inflammation .
White rice and other refined grains are stripped of their high nutrient content and beneficial properties in the milling process. Majority of the nutrients of rice are present in the outer layer, the hull and the bran, which are only retained in whole grains. Since black rice doesn't undergo any refining or processing, it is able to retain its antioxidants, vitamins, minerals, and fiber. Black rice also contains important antioxidant- Vitamin E, which is useful in maintaining eye, skin, and immune health.
2. Natural Detoxifier
The phytonutrients present in black rice help cleanse the body of disease causing toxins (caused by free radicals). Black rice helps the liver (one of the most significant detoxifiers of the body) eliminate unwanted substances through its antioxidant activity.
( Healthier Alternatives to White Rice You Must Try)
Benefits of black rice: The phytonutrients present in black rice help cleanse the body
The black rice has about 3 grams of fiber per half cup serving. This rich fibre content helps regulate the bowel movements, prevent constipation, diarrhea and bloating. The fibre helps bind the toxins and waste within the digestive tract, and flush it all out of the system on completion of the cycle of digestion. Fibre also gives your body a satiated feeling after consumption which prevents you from binging into other fatty food, thus aiding weight loss.
Benefits of black rice: The black rice has about 3 grams of fiber per half cup serving.
4. Preventing Risk of Diabetes
To ward off the risk of diabetes and obesity, it is advised to consume whole grains instead of just refined carbohydrates. The entire bran of the grain is where the all the fiber is stored in the black rice. The fibre is able to help glucose (sugar) from the grain to be absorbed by the body over a longer duration of time, (Since fibre take the longest to digest), thereby maintaining consistent sugar levels. Read A diabetic's guide to eating rice too.
Benefits of black rice: To ward off the risk of diabetes and obesity, it is advised to consume whole grains
5. Preventing Risk of Obesity
For people battling obesity, black rice is the best variant of rice to consume. Full of fibre, black rice not only gives you the feeling of being full, thus preventing overeating; studies show that the rice variant can also help prevent insulin resistance, which is often linked to the risk of developing diabetes and obesity.
( Effective Tips to Control Obesity)
Benefits of black rice: For people battling obesity, black rice is the best variant of rice to consume
6. Richer Protein Content
The reason your nutritionist has been asking you to cut down on your rice consumption is because of its high carbohydrate versus very less protein content. Proteins are very essential in building muscles, and cutting down on excess weight. Black rice also offers a minutely increased amount of protein content over other 'healthier variants'. It contains 8.5gms of protein in a 100gms serving, while brown and red rice contains 8gms and 7gms of protein respectively for the same serving. On the other hand, polished white rice contains only 6.8gms of protein.
7. Better Heart Health
Eating black rice may have a positive impact on your healthy cholesterol levels too. The anthocyanins phytochemicals found in black rice, reduces the Low Density Lipo-protein (LDL) cholesterol also known as the bad cholesterol, which is a common contributor to cardiovascular diseases. It also brings down the total cholesterol levels. The book 'Healing Foods' by DK Publishing, notes, black rice has been proven to actively reduce atheroschlerosis (hardening of the arteries) as well.
Benefits of black rice: Eating black rice may have a positive impact on your healthy cholesterol levels too
Go ahead, enjoy this healthy rice. Don't forbid yourself from cashing in on the health benefits of this 'forbidden ' variant of an era gone by.
8.Good source of several nutrients
Compared with other types of rice, black rice is one of the highest in protein
Per 3.5 ounces (100 grams), black rice contains 9 grams of protein, compared with 7 grams for brown rice.
It’s also a good source of iron — a mineral that’s essential for carrying oxygen throughout your body
A 1/4 cup (45 grams) of uncooked black rice provides :
- Calories: 160
- Fat: 1.5 grams
- Protein: 4 grams
- Carbs: 34 grams
- Fiber: 1 gram
- Iron: 6% of the Daily Value (DV)
· Black rice is a good source of several nutrients, particularly protein, fiber, and iron.
In addition to being a good source of protein, fiber, and iron, black rice is especially high in several antioxidants.
Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals.
They’re important, as oxidative stress has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer.
Despite being less popular than other rice varieties, research shows that black rice has the highest overall antioxidant capacity and activity.
In fact, in addition to anthocyanin, black rice has been found to contain over 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids.
Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet.
10. Contains the plant compound anthocyanin
Anthocyanins are a group of flavonoid plant pigments that are responsible for the purple color of black rice, as well as several other plant based foods like blueberries and purple sweet potatoes.
Research shows that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects.
Furthermore, animal, test-tube, and population studies have shown that eating foods high in anthocyanins may help protect against several chronic diseases, including heart disease, obesity, and some forms of cancer.
Anthocyanin is a pigment that’s responsible for the black-purple color of forbidden rice. It’s also been found to have potent anti-inflammatory, antioxidant, and anticancer effects.
Research on black rice’s effects on hear health is limited. However, many of its antioxidants have been shown to help protect against heart disease.
Flavonoids like those found in black rice have been associated with a decreased risk of developing and dying from heart disease.
Additionally, early research in animals and humans suggests that anthocyanins may help improve cholesterol and triglyceride levels.
One study in 120 adults with high cholesterol levels found that taking two 80-mg anthocyanin capsules per day for 12 weeks resulted in significantly improved HDL (good) cholesterol levels and significantly reduced LDL (bad) cholesterol levels.
Another study analyzing the effects of a high cholesterol diet on plaque accumulation in rabbits found that adding black rice to the high cholesterol diet resulted in 50% less plaque buildup, compared with diets containing white rice.
While this study suggests that eating black rice may protect against heart disease, these results have not been observed in humans.
Black rice contains antioxidants that have been shown to help protect against heart disease. However, more research is needed to understand black rice’s effects on heart disease.
Anthocyanins from black rice may also have potent anticancer properties.
A review of population based studies found that higher intake of anthocyanin-rich foods was associated with a lower risk of colorectal cancer.
Furthermore, a test-tube study found that anthocyanins from black rice reduced the number of human breast cancer cells, as well as slowed their growth and ability to spread.
While promising, more research in humans is needed to fully understand the ability of the anthocyanins in black rice to reduce the risk and spread of certain types of cancer.
Early research suggests that the anthocyanins in black rice may have strong anticancer properties, but more studies are needed.
Research shows that black rice contains high amounts of lutein and zeaxanthin — two types of carotenoids that are associated with eye health.
These compounds work as antioxidants to help protect your eyes from potentially damaging free radicals.
In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves.
Research suggests that these antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. They may also decrease your risk of cataracts and diabetic retinopathy.
Finally, a 1-week study in mice found that consuming anthocyanin extract from black rice resulted in significantly less retinal damage when animals were exposed to fluorescent lights. Still, these findings have not been replicated in humans.
Black rice contains the antioxidants lutein and zeaxanthin, both of which have been shown to protect your retina from potentially damaging free radicals. While anthocyanins may also protect eye health, research in humans is currently lacking
14. Naturally gluten-free
Gluten is a type of protein found in cereal grains, such as wheat, barley, and rye.
People with celiac disease need to avoid gluten, as it triggers an immune response in the body that damages the small intestine.
Gluten can also cause negative gastrointestinal side effects, such as bloating and abdominal pain, in individuals with gluten sensitivity.
While many whole grains contain gluten, black rice is a nutritious, naturally gluten-free option that can be enjoyed by those on a gluten-free diet.
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