Black rice and other whole grain rice varieties- like wild, red, or brown rices- have a similar amount of fiber , with about grams per half cup serving. The fiber in black rice helps to prevent constipation , bloating, and other unwanted digestive symptoms. Fiber binds to waste and toxins within the digestive tract, helping to pull them out and to contribute to regular bowel function. The dietary fiber found in black rice can also importantly help you to feel full after eating and to stay satisfied for a longer period of time between meals, potentially aiding in weight loss.
Studies have found that a diet high in dietary fiber from whole grain rice varieties is protective against obesity, heart disease, diabetes, and digestive disorders like irritable bowel syndrome IBS 7. This is because fiber has the important job of clearing the body of toxins, helping to reduce inflammation and to clear the arteries as it removes waste and plague from the body 8 9.
Black rice can also help prevent or cure cases of diarrhea , since fiber adds bulk to your stool. Like other rice varieties, black rice naturally contains no gluten , the protein found in all wheat, rye, and barley products.
After eating something with gluten in it, those with a gluten sensitivity suffer many of the same symptoms as those with Celiac Disease a confirmed allergy to gluten , including bloating, constipation, diarrhea, nutrient deficiencies, and an increased risk for developing leaky gut syndrome. Consuming black rice in place of not only refined grains and processed flour products, but also all wheat, barley, and rye containing foods- even those that are whole grain- can help eliminate digestive problems associated with eating gluten for many people.
Studies have shown that when it comes to the risk of developing diabetes and even obesity, consuming whole grains is much more beneficial and preventative than consuming refined carbohydrates Compared to eating processed carbohydrates which are stripped of their fiber, antioxidants, and other nutrients that help to slow down the absorption of sugar in the blood stream, black rice is a much healthier option.
Its dark color comes from powerful antioxidants called anthocyanins. What does that mean? As a result, it has plenty of fiber. Cooking black rice on the stove is simple. Season the rice with salt and pepper and serve it as a side dish, or use it in your favorite rice recipes!
Japanese researchers found that a change in a gene that controls anthocyanin rearranged to create black rice; this mutation occurred in a subspecies of rice.
Black rice is not as easy to grow as other rice varieties because it only yields about 10 percent of the harvest that other rice varieties do. That makes the rice very expensive, which is why it was initially reserved only for the richest of the rich—which meant Chinese royalty at the time it was first discovered. Owing to its popularity in Western countries, it is now also grown in small amounts in the Southern United States as well.
In comparison to other varieties, black rice has more fiber and protein than red, brown, or white rice. This, combined with its high level of anthocyanins, makes it a nutrition powerhouse. Black rice previously was only available in gourmet grocery stores and Asian specialty markets. But now, with its increased popularity, you can find it at Whole Foods, Target, and Walmart, as well as on online at Amazon and other retailers.
It is also worth checking to see if your neighborhood grocery store carries it. And keep in mind that black rice might be called forbidden rice or emperor's rice on restaurant menus. Cooking black rice is similar to cooking other kinds of rice. You will use a 2 to 1 ratio of water to rice, and after the water comes to a boil, add the rice and simmer, covered, until the rice is tender and the water has been absorbed. Black rice is also more challenging to grow than other varieties of rice because a single harvest yields only about 10 percent of what other rice harvests do.
Now that the grain is no longer reserved for royalty, individuals around the world can enjoy its health benefits — and there are plenty. Black rice gets its distinct color from a pigment called anthocyanin via Healthline. This is also found in blueberries and is full of antioxidants that support heart and brain health via MasterClass.
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