Black Rice is the forbidden rice of Ancient China, that turns up can actually boost your anti aging fat loss and wellness program. The black rice became a property exclusive for the royalty and the wealthy, which was believed to provide unimaginable health benefits for the kidneys, stomach and liver. This rare variety of whole grain rice has been found to be loaded with antioxidants similar to those contained by the blackberries and blueberries. The reason it appears to be deeper in color is its level of antioxidants.
The outermost layer of the grain contains an immense amount of anthocyanin, which has been measured to be higher than any other grain, including brown rice, red quinoa, red rice, or other colored whole grain varieties. The majority of the nutrients are present in the outer layer, specifically the hull and the bran, which are believed retained only in whole grains.
Because it does not undergo any refining, the black rice is able to retain and provide its antioxidants, vitamins, minerals, and fiber, which includes Vitamin E and phytonutrients. Black rice has 3 grams of fiber per half cup serving. Black rice is being hailed as the new superfood of the century.
Black rice is being sold in the local supermarkets nowadays. Although more costly than the brown rice and the red rice, its rarity comes with the high antioxidant content and its impressive health benefits. Fortunately, if you already include black rice in your anti aging fat loss diet, you would be happy to know it is very rich in disease fighting antioxidants.
For many years, it has been reserved only for the Chinese royalty, so if you have the opportunity to buy and take advantage of its health benefits, then I would say, go for it girl. Black rice contains dietary fiber, anti-inflammatory properties and can stop the development of diabetes, cancer, heart disease and weight gain.
A serving of black rice only contains around 160 calories. It does offer a very high amount of flavonoid phytonutrients, plant based protein, and substantial mineral content, that includes iron and copper. Let us see, a ¼ cup uncooked black rice contains
- 160 calories
- 5 grams of fat
- 34 grams of carbohydrates
- 2 grams of fiber
- 5 grams of protein
- 4% DV for iron
If we compare on a 100 grams of
- Polished white rice – contains 6.8 protein, 1.2 iron, 0.6 fiber.
- Brown rice: 7.9 protein, 2.2 iron, and 2.8 fiber.
- Red rice: 7.0 protein, 5.5 iron, and 2.0 fiber.
- Black rice: 8.5 protein, 3.5 iron, 4.9 fiber, and the highest amount of antioxidants of any rice variety.
There exists no other rice with a higher nutritional spectrum near black rice. It is free of gluten, free of cholesterol, low in sugar, salt and fat. Black rice is a whole grain, super nutritious type of rice that is high in fiber, anthocyanin, antioxidants, Vitamin B, Vitamin E, iron, thiamine, magnesium, niacin, and phosphorus.
It’s pitch black when raw, but turns into a shiny indigo when cooked. Its flavor is richer and sweeter that white rice. However, its texture is slightly sticky, smooth and firm, with a slightly nutty flavor. It is black on the inside and black on the outside.
Black rice is delicious and much more flavorful than the white rice. It has a naturally sweet flavor, but does not contain sugar. It has magical aromas and a beautiful deep purple color that makes a striking presence.
If cooked too long, it disintegrates. It is boiled for about 40 minutes or steamed for an hour. No matter how it is cooked, it is best to let the rice sit for about 20 minutes to absorb any remaining water after it is cooked. This allows the grains to separate.
It is the kind of whole grain and food that can keep you healthy as well as save your life. The black rice special and medicinal values are truly stunning even today with all of the world’s medical knowledge and tools. It is considered as one of the potent functional food sources because of its high amounts of phenolic compounds.
The deep black or purple color is the clear indication of its high antioxidant properties. The anthocyanin content is higher than any other whole grain. The anthocyanin pigments and associated flavonoids have demonstrated ability to protect against a myriad of human diseases.
The colorful anthocyanins are the most recognized and visible members of the bioflavonoid group of phytochemicals. The roles of anthocyanin pigments as medicinal agents have been well accepted dogma in folk medicine. True to the popular belief, both in vitro and in vivo research trials have shown the demonstrated marked ability of the anthocyanins to reduce cancer cell proliferation as well as in inhibiting tumor formation.
Besides preventing cancer, the role of anthocyanins in cardiovascular disease protection has been strongly linked to oxidative stress protection. The tests demonstrated significant oxidative stress protection. The anthocyanins were also credited with the capacity to modulate cognitive and motor function, to enhance memory, and to have a role in preventing age related declines in neural function.
Several studies found the association between the consumption of anthocyanin rich foods and CVD protection. The researchers found that women without CVD or the group that showed a significant reduction in death from CVD and coronary disease for 16 years, consumed anthocyanin rich strawberries and blueberries once per week.
And guess what? The decreased risk of CVD was due to the reduction in arterial stiffness and blood pressure, that was associated with significantly lower central systolic blood pressure and arterial pressure. Yes, I bought my first 2 kilos of black rice today!
Would you be happy with this? WebMD says a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than those found in a spoonful of blueberries, but with less sugar and more fiber plus Vitamin E antioxidants. Black rice is the best way to promote intake of antioxidants.
The anthocyanin is the one which mops up the harmful molecules and help to protect arteries and prevent the DNA damage. It has the ability to inhibit the formation or reduce the concentrations of reactive cell damaging free radicals. It is a strain of rice that has currency as both a food and medicine.
A recent report showed that anthocyanin supplementation in humans improves LDL and HDL levels and delays cancer development in rodents’ models of carcinogenesis. The black rice has a high antiatherogenic activity and may improve certain metabolic pathways associated with diets high in fructose, which are attributed to the anthocyanin antioxidant.
It is normal for the human body to produce free radicals in small amounts, but metabolic stress and UV radiation increase the formation. The antioxidants are able to neutralize these free radicals and prevent oxidative damage.
The anthocyanins are linked with better heart health, relieving inflammation, and increasing memory.
Its higher iron content creates healthy red blood cells.
A cup of black rice contains 8.5 grams or protein that can keep you fuller longer, and satisfy rice craving.
Gluten free grain
Consuming black rice may eliminate digestive problems related to gluten. Black rice does not contain gluten. This means, eating this whole grain can ultimately eliminate digestive problems associated with eating gluten.
If you have a celiac disease, you can shift to gluten free whole grain, such as the black rice. Celiac is an autoimmune disorder in which the body mistakenly reacts to gluten, as if it were poison. The only treatment for the celiac disease is to follow a gluten free diet.
A 1/3 cup serving has as much fiber as a full cup of brown rice, which is good for the digestive system. The fiber helps slow down the starches in the rice, which has been shown beneficial for blood sugar maintenance and helpful in preventing Type 2 diabetes.
Fiber prevents constipation, bloating and other unwanted digestive symptoms. It is good for your anti aging fat loss goals, because you stay satisfied and feel full for a longer period of time between meals.
A diet that is high in fiber can help you better manage weight loss and prevent obesity, because it has the ability to clear the body of toxins, thus reducing inflammation, and encouraging clearer arteries for smoother blood flow. Fiber removes the waste and plague by binding the mixture of bile, toxins and other undigested material.
The bile and waste products bound to the fiber are being eliminated through bowel movement. The bile that is not eliminated is reabsorbed into the bloodstream and then returns to the liver for filtering. The liver extracts the bile from the blood and re-secretes it back into the intestines for reuse.
Any suspended toxins in the bile are carried back through the system, thus increasing the body’s toxic burden. As the recycled bile grows sludgier, it introduces more inflammatory compounds into the bloodstream, that may lead to potentially serious health problems.
Black rice still contains the entire bran of the grain, where the fiber is stored. The fiber slows down the absorption of glucose to be reabsorbed by the body over a longer period of time, in addition to keeping your weight in check and your energy levels balanced. Because the fiber and nutrients in a whole grain rice help shut off hunger signals, you should expect not to overeat anymore.
Promote blood circulation and reduce cholesterol levels
The especially very high anthocyanin content with superior antioxidant helps prevent the harmful effects of free radicals, inhibit inflammation throughout the body, act as anticancer agents, promote blood circulation, slow damage and aging of tissues, reduce cholesterol and blood sugar levels, affect pituitary gland function, inhibit gastric acid secretion and inhibit platelet aggregation.
Several studies found the black rice compounds’ ability to reduce low density lipoprotein cholesterol (LDL), improve lipid profiles, have anti-inflammatory and antioxidative activities, help fight heart disease and prevent diabetes.
Black rice is also found rich in tocopherols, which is another kind of a powerful antioxidant or what we use to call as Vitamin E. foods containing two or more antioxidants may work synergistically in delivering greater health benefits that the sum of each antioxidant alone.
Unfortunately, just in case you still do not know this, strenuous exercise generates a lot of free radicals. Fortunately, the antioxidants in black rice can assist in neutralizing them. Black rice is one of the most healthy food types of today.
The presence of Vitamin E helps strengthen the immune system and promote healthy skin and eyes.
How to cook black rice
Because it is unrefined and denser than white rice, black rice may take longer to cook. You can soak it for at least 30 minutes to reduce the cooking time. Rinse it clean. Boil a cup of rice with two cups of water, ratio is 1:2. Cook for an hour. Check the texture if its chewy and cooked, if not, keep boiling until it reaches the texture you want.
Dr. Axe. The forbidden rice: Black rice nutrition & benefits.
Experience Life Team (2010). Fiber: Why it matters more than you think.
Lila, M. A. (2004). Anthocyanins and human health: An in vitro investigative approach. Journal of Biomedicine and Biotechnology, 306-313.
The black rice is a super food that starts to show up in grocery shelves. They are once known as Forbidden Rice in Ancient China, but are becoming more widely available these days. With all the nutrients and high levels of antioxidants and fiber, black rice is indeed a natural super food that can help with your anti aging fat loss goals.
We already discussed that eating black rice cleanses the liver of harmful toxin build up, which is highly attributed to its high antioxidant content. Having your body detox can produce many benefits for your skin. Clearing the toxins means less blemished skin and less free radicals, which could be the anti aging skin care solution you have been waiting for.
With the reduction of skin inflammation, you tend to remain more youthful for a longer period. The whole grain fights premature aging by improving skin softness, elasticity and tone, and stimulating cellular metabolism. Your existing wrinkles will fade and there will be a slow formation for new wrinkles, which includes the signs of fatigue. Eating black rice can give you both solutions for weight loss and skin care.