Rice is the staple food for most of the people in different countries. Since all of us are consuming so much rice, it’s important to figure out what rice does to our bodies. One cup of cooked, short grain white rice (200g) contains 241.8 calories, a large majority of it is made of carbohydrates. White rice is soft, fluffy and very fragrant, so it’s probably the most attractive .
These days, it is easier for our bodies to digest and turn into energy quicker. As such, white rice ranks high on the Glycemic Index (GI), which is a measure of how quickly a food pushes up blood sugar in the body. The sugar hits blood stream quickly, and if not burnt it off within four hours, the energy gets converted into fat storage.
Brown Rice came under the spotlight not too long ago. In the past few years, nutritionists have been touting the benefits of replacing white rice with Brown Rice. Brown Rice is unpolished rice, with only the husk removed. This is important because the unpolished portion means that there is extra fibre in brown rice. One cup of brown, medium grain (200g) rice is 218.4 calories. It’s a little less than white rice but that’s not the only benefit.
Black Rice also known as “forbidden rice”
Black Rice has been eaten in regions of Asia for thousands of years; in fact for centuries it was reserved for only Chinese royalty. Today this type of rice is picking up in popularity and popping up in more health food stores across the US, Australia, and Europe, as people discover the numerous health benefits that whole grain black rice has to offer.
In ancient times, Chinese Emperors reserved this wonderfully nutty rice for their own consumption because it was thought that it would extend their lives. Black Rice does provide many health benefits that we are just finding out about now; including prevention and treatment of very serious ailments. Avoiding diseases and conditions such as heart disease, cancer, diabetes, high blood pressure, and others is surely a great way to extend the length and quality of your life. In China, black rice has been known for being good for the kidneys, stomach and liver since ancient times. In addition to its healing and nutritious qualities, it would seem that Black Rice was also considered to be somewhat of an aphrodisiac at one time. It is highly likely that the Emperors down throughout the ages probably shared their Black Rice stock with their consorts or concubines.
The natural healing power and goodness of black rice has been very well noted in modern times. Loaded with antioxidants, Vitamin E, fibre, and valuable anti-inflammatory properties, this special rice is truly remarkable in its abilities. What’s really incredible about Black Rice is the fact that it contains even more antioxidants (per serving) than blueberries; which are famous for their anti-ageing properties. The main thing that separates Black Rice from all the other varieties of rice is its amazingly strong antioxidant properties; which come from its pigment. This is the same type of pigment found in other types of antioxidant rich foods such as the many varieties of berries.
Antioxidants are quickly becoming a staple for scientific food research; anthocyanins are in the flavonoid pigments of Black Rice and are the source of antioxidants. They have been linked to prevention and even treatment of a wide range of medical conditions. In addition to its almost legendary antioxidant properties, Black Rice is also a well known anti-inflammatory food; which helps cut down on general infections and illnesses. In recent studies antioxidants have been found to seriously slow down the ageing process, so Black Rice is really worth eating if just for those benefits alone; but it also offers an entire host of other great benefits in addition to that as well.
Black Rice is a great substitute for traditional antioxidant-rich foods such as blueberries which are also much more expensive. Antioxidants are also known to actively break down the nasty types of arterial plaque, and chemically fight high cholesterol levels. The magical thing about Black Rice is that it can do all of this without any harmful side-effects such as those that one might find in current prescriptions available from physician.
On the other end of the spectrum, Black Rice is also a generally super nutritious type of rice, especially when compared to its brethren.
Health Benefits of Black Rice
1. Full of Antioxidants : The bran hull of black rice, which is the outermost layer of the rice grain, contains one of the highest levels of the antioxidant anthocyanin found in any known food. Anthocryanin has the ability to help prevent a myriad of common but serious illnesses according to numerous studies that have looked at the benefits of this antioxidant. Anthocyanin antioxidants have been correlated with helping to prevent cardiovascular disease, protecting against cancer that can be caused by free radical damage, and improving brain function.
2. Protects Heart Health: Studies have shown that black rice decreases dangerous atherosclerotic plaque formation in the arteries, which is very important for keeping arteries clear and preventing heart attacks and stroke. The specific anthocyanins phytochemicals found in Black Rice help to maintain healthy cholesterol levels by reducing total cholesterol, LDL “bad” cholesterol, and total triacylglycerol concentrations.
3. Detoxify the Body: Studies have demonstrated that consuming Black Rice can help to detox the body and cleanse the liver of harmful toxic build-up thanks to the rice’s high antioxidant content. The phytonutrients found in Black Rice help the body to reduce inflammation and to cleanse the body of harmful substances that can contribute to a wide range of conditions.
4. Good Source of Fibre which improves Digestive Health: The fibre in Black Rice helps to prevent constipation, bloating, and other unwanted digestive symptoms. Fibre binds to waste and toxins within the digestive tract, helping to pull them out and to contribute to regular bowel function. Digestive disorders like irritable bowel syndrome (IBS).
5. A Naturally Gluten-Free Grain: Like other rice varieties, Black Rice naturally contains no gluten, helps in celiac disease.
6. Helps Slow Down Absorption of Sugar in the Blood, Helping to Prevent Diabetes:
Black Rice contains the entire bran of the grain where the fibre is stored, and fibre is able to help glucose (sugar) from the grain to be absorbed by the body over a longer period of time.
7. Better at Preventing Obesity than Refined Grains: Fibre and nutrients in whole grain rice helps to shut off hunger signals and prevents overeating. The dietary fibre found in Black Rice can also importantly help to feel full after eating and to stay satisfied for a longer period of time between meals, potentially aiding in weight loss.
8. Black Rice and Cancer: Today Black Rice is considered to be an important food in fighting cancer. Studies indicate that the dark plant compounds contained in black rice help to protect the arteries and restrict DNA damage.
9. Black Rice for Allergies: Studies have shown that Black Rice may help to alleviate the inflammation that occurs in allergies and other illnesses. The bran or outer husk of the rice may help to restrict the release of histamine.
10. Black Rice for Skin Care: The antioxidants contained in Black Rice helps to protect the body from damage caused by free radicals.
Nutritional value
Black Rice contains essential amino acids like lysine, tryptophan; vitamins such as vitamin B1, vitamin B2, folic acid; and it is a good source of minerals including iron, zinc, calcium, phosphorus and 8 per cent of daily value of selenium.
Black Rice is a good source of important fibre and even a good source of plant-based protein. It contains the highest amount of antioxidants, protein and dietary fibre of all rice varieties; plus Black Rice is also a good source of iron, which can be hard to get for plant-based eaters who rely on grains and legumes for protein.
Black Rice Recipes
It makes a delicious side dish all on its own with some salt and pepper, but can also be added to stir fries, soups and stews, or sprinkled on top of a salad. Black Rice has been used in traditional Chinese desserts and snacks to make a dessert porridge, Black Rice cakes or breads, noodles, and more. Another interesting application for Black Rice is to use it as a natural food colouring agent. Currently some small manufacturers add Black Rice either ground or in extract form to beverages and foods in order to avoid using artificial dyes and ingredients which can be harmful in numerous ways.
Cooking Black Rice
Because it is unrefined and denser than white rice, Black Rice takes longer to cook. The best results can be achieved by first soaking Black Rice for at least one hour before cooking it, but preferably for several hours.
Black Rice is surely ‘one of the’… if not ‘the most’ special breeds of rice that is cultivated on Earth. Its special, near medicinal values are truly stunning…
