Top 10 Health Benefits of Black Rice

Black Rice - Why is it Special?

Black rice, also known as forbidden rice, carries a rich history steeped in royalty and exclusivity. Its deep, ebony hue and exceptional nutritional profile have always set this grain apart. Today, this once-exclusive grain has found its way into mainstream diets, celebrated for its unique taste, vibrant color, and array of health benefits.

The Chinese Royal Secret to Longevity

: If you are wondering why this rice was known as the forbidden rice, the answer lies in Chinese history. The Chinese royalty considered that it could improve their longevity and hence it was served as a staple diet in their palace and could only be consumed by royalty and the commoners, hence, giving it the name 'forbidden rice(1^✔).'

10 Health Benefits of Black Rice

1. Black Rice and Diabetes

   : Black rice aids in controlling blood glucose levels, enhancing insulin sensitivity, and preventing spikes in sugar levels(2^✔).

2. Black Rice and Cholesterol

   : Tocotrienols in black rice combat high cholesterol and triglycerides, promoting a healthier lipid profile(3^✔).

3. Black Rice and Heart Health

   : Regular consumption reduces plaque formation in arteries, supporting smooth blood flow and safeguarding against heart disease.Red and black rice decrease atherosclerotic plaque formation and increase antioxidant status in rabbits(4^✔).

4. Black Rice and Inflammation

   : Anthocyanins in black rice possess potent anti-inflammatory properties, offering potential relief from diseases linked to chronic inflammation(5^✔).

5. Black Rice and Weight Management

   : Packed with fiber, black rice keeps you full and reduces calorie intake, making it a valuable asset for weight loss(6^✔).

6. Anti-Cancer Properties of Black Rice

   : Anthocyanins inhibit cancer cell growth, impede spread, and block blood supply to tumors, presenting a potential weapon against cancer(7^✔).

7. Black Rice and Liver

   : Anthocyanins prevent fat accumulation in the liver, support healthy cell regeneration, and combat fatty liver disease(6^✔).

8. Black Rice and Digestive Health

   : High fiber content regulates bowel movements, prevents constipation, and aids in waste removal, promoting digestive health(8^✔).

9. Black Rice as Natural Detoxifier

   : Black rice's antioxidants help the liver expel toxins, improving detoxification and preventing toxin build-up(9^✔).

10. Brain Boosting Property of Black Rice

    : Anthocyanins enhance memory and learning while protecting brain cells from damage, supporting cognitive function, and countering brain aging effects(10^✔).

What Gives Black Rice its Color?

Black rice is deep black or purple in color and it gets its beautiful color from "anthocyanin", a nourishing pigment present in it.

The Deep black or purple color of black rice also indicates the presence of antioxidants in it. Studies have even shown that the amount of antioxidants found in black rice far exceeds that which is present in blueberries.

Major Antioxidant Compounds Present in Black rice Include:

• Flavonoids
• Phenolic acid
• Anthocyanins
• Proanthocyanins
• Phytic acid
• Tocopherol
• Tocotrienols

Anthocyanin is a dominant compound in the black rice bran, which contributes to its antioxidant activity. It is known to protect the cells of the body against free radical damage and reduce oxidative stress(11^✔).

Nutritional Value of Black Rice

100 grams of black rice contains approximately:

• 4.9 grams of dietary fiber
• 8.5 grams of protein
• 3.5 milligrams of iron

Exceptional Nutritional Density of Black Rice

: Black rice contains two times more dietary fiber and the highest amount of protein among white, brown, and red rice(12^✔).

Side-Effects of Black Rice

Studies have not yet observed any side effects of black rice on health. But, it is very well known that anything in excess is not good. Moderate consumption of black rice is recommended as an excess amount of it can lead to gastrointestinal issues like stomach upset, gas, bloating, etc(13^✔).

How to Cook Black Rice

Black rice can be cooked like any other variety of rice. Because it is unrefined and it has the outer bran intact, it takes a longer time to cook. Soaking the rice for at least 3 hours hour prior to cooking may cut down on the amount of cooking time(14^✔).

References:

1. How 'Forbidden' Black Rice Flourished for Millennia - (https://www.npr.org/sections/thesalt/2015/10/05/445316722/how-forbidden-black-rice-flourished-for-millennia)
2. Stimulation of GLUT4 Glucose Uptake by Anthocyanin-Rich Extract from Black Rice (Oryza sativa L.) via PI3K/Akt and AMPK/p38 MAPK Signaling in C2C12 Cells - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9503800/)
3. Black rice and anthocyanins induce inhibition of cholesterol absorption in vitro - (https://pubmed.ncbi.nlm.nih.gov/24056583/)
4. Red and black rice decrease atherosclerotic plaque formation and increase antioxidant status in rabbits - (https://pubmed.ncbi.nlm.nih.gov/11340093/)
5. Suppression of Inflammatory Responses by Black Rice Extract in RAW 264.7 Macrophage Cells via Downregulation of NF-kB and AP-1 Signaling Pathways - (https://pubmed.ncbi.nlm.nih.gov/26028086/)
6. Black rice anthocyanins alleviate hyperlipidemia, liver steatosis and insulin resistance by regulating lipid metabolism and gut microbiota in obese mice - (https://pubmed.ncbi.nlm.nih.gov/34528983/)
7. Anticancer activities of an anthocyanin-rich extract from black rice against breast cancer cells in vitro and in vivo - (https://pubmed.ncbi.nlm.nih.gov/21058201/)
8. Fiber‐enriched botanicals: A therapeutic tool against certain metabolic ailments - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9548355/)
9. Antioxidant extract of black rice prevents renal dysfunction and renal fibrosis caused by ethanol-induced toxicity - (https://pubmed.ncbi.nlm.nih.gov/36000692/)
10. Black Rice (Oryza sativa L., Poaceae) Extract Reduces Hippocampal Neuronal Cell Death Induced by Transient Global Cerebral Ischemia in Mice - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934544/)
11. Anthocyanin Content in Some Black Rice Cultivars - (https://iopscience.iop.org/article/10.1088/1755-1315/709/1/012076/pdf)
12. Cooking of Artemide Black Rice: Impact on Proximate Composition and Phenolic Compounds - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8068815/)
13. The Health Benefits of Forbidden Rice - (https://health.clevelandclinic.org/forbidden-rice-benefits/)
14. Development of lightly milled black rice with easy cooking and retaining health benefits - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7447744/)

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