This article tells you about the history and health benefits of black rice, a lesser known cereal grain. You can also read about how it's rich in iron, fiber, vitamins B and what not?
Black rice and its History:
Black rice, also known as wild rice, Indian rice, or forbidden rice is a type of heirloom rice that is native to Asia. It gets its unique colour from anthocyanin, a type of antioxidant. Though black rice is sometimes called "forbidden rice," this is more of a marketing term than anything else. Black rice was quite popular in Asia for centuries, and it was even reserved for Chinese royalty due to its perceived health benefits it was known as "forbidden rice" because commoners were not allowed to eat it.
These days, black rice is enjoying something of a renaissance, as health-conscious consumers look for new ways to incorporate nutrient-rich foods into their diet. Though its cooking time is slightly longer than other types of rice, black rice makes a delicious and healthy addition to any meal.
The health benefits of black rice
Scientists have only recently begun to unlock the potential health benefits of black rice. Also known as "forbidden rice," black rice was once reserved for Chinese royalty due to its elegant colour and nutty flavour. Today, black rice is becoming more popular as healthy food due to its unique nutritional profile. Here are ten amazing health benefits of black rice:
1. Black rice is rich in Anthocyanins
A type of phytonutrient that has powerful antioxidant properties. Phytonutrients are compounds that are found in plants and have beneficial effects on human health. One type of phytonutrient is anthocyanin, a powerful antioxidant that is found in black rice. Black rice has more anthocyanins than any other type of rice, and these compounds can play a role in reducing the risk of chronic diseases such as heart disease and cancer.
In addition to its high content of anthocyanins, black rice is also a good source of fibre and magnesium. Black rice nutrition also includes several other essential nutrients such as thiamin, niacin, and manganese. Although black rice is not as popular as white or brown rice, it is slowly gaining in popularity due to its unique flavour and nutritional benefits.
2. Protects Heart diseases and stroke:
Studies have shown that black rice can help to protect against heart disease and stroke by reducing inflammation and improving blood vessel function.
A recent study published in the Journal of Agricultural and Food Chemistry has shown that black rice can help to protect against heart disease and stroke. The study found that black rice can reduce inflammation and improve blood vessel function. The study was conducted by a team of researchers from China and the US, and it is the first of its kind to look at the effects of black rice on heart health. The team fed black rice to rats for eight weeks and then measured the rats' levels of inflammation and blood vessel function. The results showed that black rice significantly reduced levels of inflammation and improved blood vessel function.
The study's lead author, Dr Zhiping Xu, said that the results "support the potential use of black rice as a functional food for the prevention of cardiovascular diseases." It is becoming increasingly popular in the West as healthy food due to its nutritional benefits. Black rice is rich in anthocyanins, which are antioxidants that have been shown to reduce inflammation and improve blood vessel function.
3. The high Fibre content
Black rice helps to keep you feeling full and may aid in weight loss. Black rice has the highest fibre content of any rice. This makes it an excellent choice for people looking to lose weight, as it helps to keep you feeling full after eating.
Black rice is also low in calories and fat and is a good source of protein. The high fibre content in black rice also helps to regulate blood sugar levels, making it a good choice for diabetics. Black rice is available in most supermarkets and can be cooked in the same way as white rice.
4. Black rice contains more iron
Black rice, unlike other types of rice, which are typically milled and polished to remove the outer bran layer, black rice is left intact.
As a result, it retains all of its nutrients, including a high level of iron which is necessary for the formation of Haemoglobin. Haemoglobin is a protein in red blood cells that helps to carry oxygen from the lungs to the tissues.
Black rice is a good choice for people who are iron deficient, as it contains more iron than other types of rice. It is naturally gluten free and has a low glycemic index, making it a healthy choice for people with diabetes.
5. Improve sleep quality and reduce stress levels
According to traditional Chinese medicine, black rice is a natural remedy for insomnia and anxiety. The magnesium in black rice can help to reduce the risk of these conditions by improving sleep quality and reducing stress levels.
Rice is also high in tryptophan, an essential amino acid that helps the body to produce serotonin. Serotonin is a neurotransmitter that plays a role in regulating mood and promoting relaxation.
In addition, black rice is a good source of fibre, which can help to reduce the incidence of constipation and other digestive problems. For these reasons, black rice may be an effective natural treatment for insomnia, anxiety, and other stress-related conditions.
6. Rich in Vitamins B1,B2 and B6
Black rice is high in vitamins and minerals. Vitamins B1, B2, and B6 are essential for energy production, nervous system function, and red blood cell production.
Further, Vitamin B1 is important for energy metabolism, and it helps the body to convert carbohydrates into glucose. Vitamin B2 is important for cell growth and metabolism, and it helps to protect the body against free radicals. Vitamin B6 is involved in protein metabolism, and it helps to regulate blood sugar levels.
Deficiencies of these vitamins can lead to various health problems such as Anemia, fatigue, and nervous system disorders.
7. Improves Metabolism, Reproduction and Thyroid Function
Selenium is a trace mineral that is necessary for good health. It plays a role in metabolism, reproduction, and thyroid function.
Selenium can be found in a variety of foods, including black rice. Black rice is a type of rice that is high in selenium. The selenium in black rice helps to protect the body from damage caused by free radicals.
Free radicals are unstable molecules that can cause cell damage. They are produced by the body as a result of exposure to toxins and substances such as tobacco smoke.
The body needs selenium to neutralize free radicals and prevent cell damage. In addition to its antioxidant properties, selenium has also been shown to boost the immune system and reduce the risk of some types of cancer.
8. The vitamin E protects Cell Damage, Skin, and Eyesight
Numerous studies have shown that Black rice is high in vitamin E, can help to protect cells from damage.
This antioxidant vitamin helps to scavenge harmful free radicals, preventing them from causing oxidative stress. This, in turn, minimizes cell damage and the risk of chronic diseases such as cancer and heart disease.
The vitamin E in black rice is also thought to boost immune function and improve cognitive health. In addition, this nutrient is essential for maintaining healthy skin and eyesight. Thus, consuming black rice regularly may offer a wide range of health benefits.
9. Copper in black rice helps to maintain healthy bones and connective tissue
Recent studies have shown that black rice is a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. One particularly beneficial component of black rice is copper.
Copper is an essential mineral that plays a role in numerous bodily functions, including the production of energy and the absorption of iron. It also helps to maintain healthy bones, blood vessels, and nerves. What's more, the copper in black rice is easier for the body to absorb than copper from other sources. This is good news for those who are looking to increase their intake of this important mineral.
10. Black rice is a good source of plant-based protein
As the world population continues to grow, so does the demand for food. While meat consumption is on the rise, there is an increasing interest in plant-based proteins as a sustainable and ethical alternative.
Black rice is one such plant-based protein source that is gaining popularity. One of the main reasons for its rising popularity is its high protein content. One cup of cooked black rice contains about 5 grams of protein, making it a valuable addition to a vegetarian or vegan diet.
In addition to being a good source of protein, black rice is also gluten-free and has a low glycemic index, making it a healthy choice for people with celiac disease or diabetes. As interest in plant-based proteins continues to grow, black rice is likely to become an increasingly important food crop.
How to cook black rice and Tips
Black rice is a versatile ingredient that can add flavour and texture to any dish. It can be cooked like regular rice or used as an alternative to pasta or couscous. Here are some tips for cooking black rice:
1. Before cooking rice, rinse it in order to remove any dirt or unwanted particles.
2. Add the rice to a saucepan with twice as much water as the rice.
3. Boil the water, then reduce the heat and simmer for 30 minutes.
4. When the rice is done, fluff it with a fork and serve.
5. Black rice can also be cooked in a rice cooker following the manufacturer's instructions.
For a quicker and easier option, instant black rice is also available. This type of rice is precooked and only needs to be reheated before serving. Black rice/ Forbidden rice can be used in a variety of dishes such as stir-fries, salads, soups, and even desserts.
When storing black rice, keep it in an airtight container in a cool, dry place. It will keep for up to 6 months.
The Black rice/ forbidden rice benefits are multifold. Black rice may be the answer to some of our health woes. With its high levels of antioxidants, fiber, vitamins, black rice is a powerhouse food that offers untold benefits. From preventing heart disease to reducing inflammation, black rice should definitely be on your radar if you’re looking for a healthy way to boost your diet.
Additionally, black rice is a good source of iron, calcium, and vitamins A and C. It is important to note that black rice is best consumed cooked; uncooked black rice can be difficult to digest. Overall, the health benefits of black rice make it a nutritious addition to any diet.