The unexpected benefits and uses of black rice

Black brown rice is also known as "married rice" or "purple rice". They have a characteristic dark purple color due to the anthocyanin pigments that have strong antioxidant properties. In ancient China, black rice was thought to be so rare and nutritious that it was forbidden to be consumed by commoners, only to be enjoyed by members of the royal family. Today, thanks to the development of this rice, it is widely used in cuisine around the world.

Black brown rice is considered one of the highest in protein. In 100 grams of black rice contains up to 9 grams of protein, while brown rice has only 7 grams. Black rice is also a good source of iron, a mineral needed to transport oxygen throughout your body. An estimated 45g of uncooked black rice provides:
Calories: 160 calories Fat: 1.5 grams Protein: 4 grams Carbs: 34 grams Fiber: 1 gram Iron: 6% Daily Value.

In addition to being a rich source of protein, fiber and iron, black rice is particularly high in antioxidants. Antioxidants are compounds that protect your cells against oxidative stress caused by free radical molecules. They are important because oxidative stress can increase the risk of several chronic diseases such as: heart disease, Alzheimer's and some cancers. Although less commonly used than other types of rice, research shows that black brown rice has the highest overall antioxidant capacity. In fact, in addition to anthocyanins, black rice contains more than 23 plant compounds with antioxidant properties, including flavonoids and carotenoids. Therefore, incorporating black rice into your daily diet can help add many protective antioxidants to the body.
MORE: What foods are antioxidants found in?

Anthocyanins are a group of flavonoid plant pigments responsible for the purple color of black rice, as well as certain other fruits and vegetables such as blueberries and purple sweet potatoes. Research shows that the organic pigment Anthocyanin has powerful anti-inflammatory, antioxidant and anti-cancer effects. There are also some other studies that show that eating foods rich in anthocyanins can help the body fight some chronic diseases such as heart disease, obesity and some cancers.

There is still not a lot of actual research demonstrating the effects of black rice on heart health. However, the fact that brown rice contains flavonoids and antioxidants has also been shown to reduce the risk of developing cardiovascular disease. In addition, some animal and human studies show that anthocyanins in black rice can help improve cholesterol levels and triglyceride levels in the body. One study in 120 adults with high cholesterol found that taking 2 capsules of 80mg anthocyanins daily for 12 weeks significantly improved levels of HDL (good) cholesterol and significantly reduced levels of LDL (bad) cholesterol.
MORE: Distinguishing bad and good cholesterol

Anthocyanin pigments from black rice may also have potent anti-cancer properties. One study found that eating more anthocyanin-rich foods was associated with a lower risk of colorectal cancer, and a decrease in the number and spread of breast cancer cells. While it sounds very promising, more research is needed to prove the effectiveness of anthocyanins in reducing the risk and spread of certain types of cancer.

Research shows that black rice is high in Lutein and Zeaxanthin, two carotenoids (vitamin A) that help protect eyes from potentially harmful free radicals. In particular, Lutein and Zeaxanthin have been shown to help protect the retina by filtering harmful blue light waves.
Other research shows that these antioxidants also play an important role in protecting against age-related macular degeneration, which is also the leading cause of blindness worldwide.
Lutein and Zeaxanthin also reduce the risk of cataracts and diabetic retinopathy. Finally, a 1-week study in rats showed that consuming an anthocyanin extract from black rice resulted in significantly less retinal damage when the rat's eyes were exposed to a fluorescent lamp. However, these findings have not yet been developed and applied in humans.
MORE: Tips for eye health and maintaining good vision

Gluten is a protein commonly found in cereal grains such as wheat, barley, and rye. People with Celiac disease need to avoid gluten, as it can trigger an immune response in the body that damages the small intestine. For people who are sensitive to gluten, absorption of this substance can cause gastrointestinal side effects such as bloating and abdominal pain.
While many whole grains contain gluten, black brown rice is a healthy, safe, naturally gluten-free option that people who are on a diet or are sensitive to gluten can enjoy.
MORE: What is gluten and which foods have gluten?

Black rice is a rich source of protein and fiber, which in turn helps reduce appetite, increase satiety and promote weight loss.
Furthermore, early animal research suggests that anthocyanins and substances found in black rice may help reduce weight and body fat percentage. A 12-week study found that obese rats fed a high-fat diet of black rice anthocyanins lost up to 9.6% of their body weight. However, these results are still unproven and widely applicable in humans.
Although using black rice for weight loss is still limited, it has been shown to help with weight loss when combined with brown rice. Specifically, one 6-week study fed 40 overweight women a mixture of brown and black rice three times daily on a calorie-restricted diet. As a result, they both lost significantly more weight and body fat than those who ate only white rice.

In addition to the benefits mentioned above, black brown rice can bring many other potential uses such as:
Lowering blood sugar. Some animal studies show that eating black rice and other anthocyanin-containing foods also has the potential to lower blood sugar in people with type 2 diabetes. Reduced risk of nonalcoholic fatty liver disease (NAFLD). One study in rats found that adding black rice to a high-fat diet could significantly reduce the amount of fat that accumulates in the liver.

Cooking rice with black brown rice is easy and is similar to cooking other forms of rice.
When cooking, just wash the rice and place it with water in the pot, the temperature is medium or high. When boiling, close the lid and reduce the heat to low. Cook the rice for 30-35 minutes or until the rice is soft and chewy. Remove the pot from the heat and wait for 5 minutes before opening the lid. Use a ladle to loosen the rice before eating. Unless the packaging says otherwise, simply take 1 cup of uncooked black rice (about 180g) and mix it with 295ml of water. To prevent the rice from becoming mushy, you should wash the rice before cooking to remove some of the excess starch on the surface of the rice. After the rice is cooked, you can combine it with any dish, such as stir-fries, stir-fries, salads, etc. Although not as popular as other types of rice, black rice is the active rice. It has the highest antioxidant content and contains more protein than brown rice. As a result, eating black rice offers a number of health benefits, including boosting vision, boosting heart health, aiding weight loss, and protecting against certain types of cancer.
Once you have a good understanding of the uses and processing, you can use black rice to add to your daily meals to bring great health benefits.

Reference source: healthline.com