Black Rice: Why is it a superfood
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The Story of Black rice
Long ago in ancient China, black rice was considered so rare and nutritious that royalty reserved it only for themselves, believing the mysterious dark grain would give them longer life.
According to a legend, some thousands years ago, the Chinese noblemen would take possession of all black rice and forbade anyone who did not belong to royalty from eating it.
During those times black rice was only grown in limited quantities, and only the noblemen were permitted to eat it.
This practice gave this rice the name forbidden rice. According to Japanese researchers, the color of black rice was caused by gene mutation.
According to the researchers, a rearrangement in the gene called Kala4 activated the production of anthocyanins.
They concluded that the rearrangement must have occurred in the tropical japonica species of rice and later this black rice trait was transferred to other varieties of rice through cross-breeding
Luckily for us commoners, black rice is no longer rare or forbidden. Today you can easily find it online and in natural food stores along with many regular grocery stores.
But the emperors were right about one thing: Black rice is packed with nutrition.
Chris Kilham, a medicinal hunter says:
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According to traditional lore, black rice, a popular superfood, was once consumed only by royalty. Known alternately as forbidden rice, emperor’s rice, or longevity rice, black rice is actually a dark purple grain. Cultivated throughout Asia, black rice is now taking a place on the world stage as a superfood with novel and highly beneficial attributes.
For those who grew up on Minute Rice and Uncle Ben’s, it may come as a surprise to discover a plethora of colorful rice, including white, beige, brown, green, red, and the fabled black varieties. Different types of black rice are cultivated throughout China, Southeast Asia and India, and the star of this grain is rising.
Black rice owes its deep color to a range of naturally-occurring compounds called anthocyanins. These are the same agents found in the purple berries like acai, blueberry, blackberry. Anthocyanins have garnered well-deserved attention as a class of extraordinary beneficial agents that reduce the aging of cells, stem inflammation, enhance eyesight, improve many aspects of cardiovascular health, enhance brain function, and help to stabilize blood sugar. All of the buzz about pomegranate, cranberry, and many other red-to-purple foods is due to their concentration of anthocyanins— they are the big dudes in antioxidants.
At the same time that black rice offers health benefits galore, it also satisfies the palate. These varieties of rice have a delicate, nutty aroma when cooked, and offer satisfying, complex flavor. This makes black rice more than a starch— the addition of black rice to any meal with vegetables, fish, or meat transforms a dining experience. The exquisite fragrance and flavor combination offered by this grain makes a welcome contribution to any meal.
For those who are on gluten-free diets, black rice is good news, as it contains no gluten at all. But the grain is high in dietary fiber, antioxidants, vitamin E, some of the B vitamins, and minerals. The big action is unquestionably with the purple anthocyanins, which are so concentrated in black rice that it tops blueberries for antioxidant activity.
The three big categories of benefit from eating black rice are improved antioxidant activity, anti-inflammatory action, and appetite and fat-controlling properties. The potent antioxidant activity of the anthocyanins in black rice switches on genes in the body that control the production of cell-protective agents. The anti-inflammatory activity of these same purple compounds helps to reduce the risk of virtually every chronic degenerative disease, from cardiovascular disease to skin ailments. But it is the appetite and fat-controlling aspects of black rice that have attracted the most attention among health researchers.
In the quest to reverse obesity in the global population, researchers have sought agents that can improve the production of a protein in the body known as adiponectin, and decrease levels of the appetite-regulating hormone leptin. This signals the body that you have eaten enough. Enter black rice, seemingly tailor-made for the task. Black rice offers hope to those who wish to control their weight. Among the various anthocyanins in black rice, one known as C3G, or Cyanidin-3-glucoside demonstrates appetite satisfying properties by boosting adiponectin and decreasing blood levels of leptin. This makes black rice a satiety food. It tells your body that you are full, and you are no longer hungry. In simpler terms, eat black rice; feel full.
But that’s not all. Japanese researchers have found that C3G also causes the body to burn stored fat, and to help to establish a healthier body weight overall. This activity is of great interest to athletes, who are seeking a more stable level of blood sugar during exertion. But this is of greatest interest to those who struggle with their weight. Black rice can make a positive contribution to steady, even weight control, by reducing appetite and using up stored fat.
Thanks to endless curiosity about foods, coupled with modern science, we are able to plumb the depths of nutrition, furthering our understanding of how traditional foods enhance health in modern terms. Black rice, also known as longevity rice, earned its reputation as a life-enhancing treasure centuries ago, and continues to demonstrate powerful health benefits today."
Black Rice Nutrition
One-quarter cup of uncooked black rice provides:
- 4 g of protein
- 1.5 g of fat
- 34 g of carbohydrates
- 1 g of fiber
- 1 mg of iron
Compared to brown and white rice, black rice has more protein. "This makes black rice a better choice if you want to build muscle," says Sandra J. Arevalo, MPH, RDN, CDN, CLC, CDE, FADA, a spokesperson for the Academy of Nutrition and Dietetics.
One serving of black rice also provides 6% of your daily requirements of iron, a mineral we need to keep our blood strong and supply oxygen to our cells. A lack of iron can lead to anemia, a common problem among women, young children and older adults.
Finally, black rice delivers fiber. One serving provides 4% of your daily fiber needs, knocking the socks off white rice, a refined grain with no fiber to speak of.
Of course, fiber helps keep you regular—but it does much more than that. Research shows the fiber found in black rice and other whole grains can help you lose weight and lower your risk of heart disease, diabetes and some kinds of cancer, including cancers of the colon, stomach, rectum and ovaries.
Health benefits of black rice
1. Rich in antioxidants
Black rice is a rich source of anthocyanin antioxidants, which are known to fight cancer and prevent heart ailments.
The bran hull of black rice contains more anthocyanins than any other food including brown rice and red quinoa.
The dark color of this rice is an indication of its high antioxidant content, as is the case with antioxidant-rich berries like blueberries, raspberries, and cranberries.
Black rice also contains antioxidant vitamin E, which helps keep eyes and skin healthy and also helps boost the immune system.
2. Improves heart health
Black rice is rich in fiber, which helps in lowering cholesterol and blood pressure. According to a 2001 study published in the Journal of Nutrition, black rice decreases atherosclerotic plaque formation and increases antioxidant status in rabbits.
When the plaque builds up in the arteries, it causes them to harden and become blocked, which can lead to strokes and heart attacks.
Black rice is also one of the most abundant sources of anthocyanins. These antioxidants can protect the heart muscles and blood vessels from oxidative damage.
They also help rejuvenate the cardiovascular system and repair the damaged tissue.
3. Detoxifies the body
Forbidden black rice is a rich and natural detoxifying agent for the body. The phytonutrients in black rice help remove harmful toxins from the liver.
Black rice helps in treating fatty liver disease, which leads to excessive fat deposits in the liver.
According to a 2012 study, black rice extract supplemented diet helps reduce the risk of hepatic steatosis and related disorders.
The researchers concluded that black rice might help in preventing fatty liver disease.
4. Improves digestion
Black rice has higher fiber content as compared to white rice. The fiber helps regulate bowel movements, prevents constipation and also diarrhea and bloating.
The American diet is generally low in fiber content. Eating black rice is an excellent way to in add fiber to your diet.
Fiber is also needed by the body to clear the toxins and reduce inflammation. Increased fiber intake is helpful in treating many gastrointestinal disorders like gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids.
5. Gluten free
Black rice is gluten-free and easy to digest. So it is a healthy option for those who have a gluten allergy or celiac disease.
Gluten sensitivity can lead to bloating, constipation, diarrhea, nutrient deficiencies and an increased risk of developing the leaky gut syndrome.
Since this grain is also rich in fiber, vitamin E, B vitamins, and anthocyanins, it is also a healthy replacement for other, other grains.
6. Protects against cancer
Forbidden rice is rich in anthocyanins, which help prevent free radical damage that can lead to cancer.
According to a 2006 study published in Chemical-Biological Interactions, black rice anthocyanins inhibit cancer cell invasion.
The antioxidant properties of anthocyanins have anti-metastatic effects. Another, more recent study showed that black rice anthocyanins possess anti-metastatic properties against human breast cancer cells.
7. Prevents diabetes
Black rice is a rich source of dietary fiber and antioxidants because, in black rice, the bran of grain is intact.
Dietary fiber plays a vital role in slowing down the absorption of sugar in the bloodstream, which helps in lowering the risk of diabetes.
In 2010, researchers compared brown rice to white rice concerning type 2 diabetes risk.
The researchers concluded that substituting whole grains, including brown rice, for white rice may lower risk of diabetes .
This shows that carbohydrate intake in the form of whole grains like black and brown rice is better in preventing diabetes.
8. Weight management
Black rice is low in calories and high in fiber content, which makes it the perfect food for weight loss. The dietary fiber in black rice helps you feel fuller for longer after meals, which helps in weight loss.
According to a study from Hanyang University, Korea, meal replacement with mixed rice is more effective than white rice in weight control, while improving antioxidant enzyme activity in obese women.
9. Boosts brain function
Several studies have linked oxidative stress to cognitive decline and memory impairment. Antioxidants, especially anthocyanins, have a beneficial impact on cognitive outcomes.
According to a research of seven different studies, food-based anthocyanins consumption leads to improvement in many cognitive outcomes like verbal learning and memory .
During an animal-based study, when female Wistar rats were treated with anthocyanins for 15 days, it improved their learning and memory function.
Black rice is one of the richest sources of anthocyanins, so it offers all the benefits of anthocyanins.
10. Improve eye health
Anthocyanins present in black rice are also helpful in improving eyesight. According to a 2013 study from China, black rice anthocyanidins improve retinal damage caused by phytochemical stress in rats. Black rice also contains vitamin E, which is excellent for eye health.
Black rice vs. other rice
Different types of rice differ in their nutrient content. From the nutrient standpoint, both brown and black rice is superior to white rice. Black rice has higher fiber content, but red rice is richer in iron than black rice.
- Polished white rice (100 grams) contains: 6.8 grams proteins, 1.2 grams iron and .6 grams fiber
- Brown rice (100 grams) contains: 7.9 grams proteins, 2.2 grams iron, and 2.8 grams fiber
- Red rice (100 grams) contains: 7 grams proteins, 5.5 grams iron and 2 grams fiber
- Black rice (100 grams) contains: 8.5 grams proteins, 3.5 grams iron and 4.9 grams fiber
Both black rice and brown rice contain trace amounts of arsenic, which is absorbed from the soil.
Rinsing this rice in water and cooking it in 8 to 10 part of water per one part of rice can reduce the arsenic levels in this rice.
Where to buy black rice?
You can find black rice in health food stores, gourmet grocery stores and even online. Supermarkets here in Nepal also keep black rice in stock.
Check the packet of the rice to ensure that you are getting 100 percent whole grain black rice.
You can also buy from our official-site. Click here to go to grab your packet.
How to cook black rice?
- Black rice takes longer to cook than white rice. It would help if you soaked it for a few hours before cooking to lessen its cooking time.
- After soaking it for a few hours, you can rinse the rice and prepare it for cooking. Add 2 to 3 cups of water to one cup of rice and bring it to a boil.
- After that let the rice simmer till all the liquid is completely absorbed. You can also cook this rice like pasta.
- To one cup of rice, add at least 8 to 10 cups of water and boil. Drain out the excess water when the rice is thoroughly cooked.
- Black rice can also be cooked in chicken stock, vegetable broth and coconut water.
Final thoughts
Black or forbidden rice, a variety of rice that was once reserved only for the nobility, is fast gaining popularity amongst the health enthusiasts.
Its rich nutritional content provides a range of health benefits including improved heart health, better digestion, cancer prevention, and weight loss.
So, add this rice with its unique nutty flavor to your diet and enjoy its benefits.
