Prime Minister Narendra Modi Sunday praised black rice for its “medicinal worth.” Know the well being advantages of black rice, which largely grows in three states of northeast India.

What’s black rice?

Black rice is a kind of complete grain rice that’s darkish in color, showing black or deep purple. The color comes from its excessive anthocyanin content material, a kind of antioxidant additionally present in blueberries and blackberries, says nutritionist Abhilasha V.

This sort of rice has a slight nutty flavour with a chewy texture. About hundred grams of black rice offers you 79.1 grams of carbohydrates, 4.7 grams of fiber, 11.6 grams of protein, and 1.67 mg of iron, in keeping with the US Division of Agriculture.

What are the well being advantages of black rice?

Listed here are among the potential well being advantages of black rice:

1. Could also be good to your intestine

The fiber content material in black rice aids in digestion and promotes common bowel actions, says the professional. So, it may well assist individuals forestall constipation, and in addition help intestine well being.

2. Could decrease danger of diabetes

Black rice was discovered to have an anti-diabetic impact throughout a 2017 examine printed in Organic and Pharmaceutical Bulletin. Anthocyanins in black rice have anti-inflammatory results. Persistent irritation might result in numerous ailments, together with kind 2 diabetes. Consuming black rice can assist scale back irritation ranges within the physique, decreasing the danger of diabetes.

3. Could help coronary heart well being

The antioxidants and fiber in black rice can assist decrease levels of cholesterol and enhance cardiovascular well being. The fiber helps scale back low-density lipoprotein (dangerous) ldl cholesterol, whereas the antioxidants can shield the guts by stopping oxidative harm to blood vessels.

4. Could detoxify your physique

Black rice is thought for its detoxifying properties, primarily as a consequence of its excessive antioxidant content material. It might help liver operate and assist in the elimination of poisons from the physique, selling general well being and well-being, says Abhilasha.

5. Could increase mind well being

The antioxidants in black rice can shield mind cells from oxidative stress and irritation, which are sometimes related to cognitive decline and neurodegenerative ailments. Common consumption of black rice might enhance reminiscence and cognitive operate.

6. Could help eye well being

Black rice is excessive in antioxidants like lutein, zeaxanthin, lycopene and beta-carotene, as per a analysis printed in Meals Chemistry in 2013. Lutein and zeaxanthin are antioxidants which might be recognized for being helpful for eye well being. These compounds might shield the eyes from dangerous ultraviolet rays and scale back the danger of age-related macular degeneration and cataracts.

7. Could assist in muscle restore

Black rice is an effective supply of plant-based protein, which is crucial for muscle restore, progress, and general bodily capabilities. This makes it a wonderful addition to vegetarian and vegan diets, offering a considerable quantity of important amino acids, says the professional.

8. Could scale back danger of most cancers

Black rice has the potential to guard us from oxidative stress, and fight most cancers, as per a analysis printed in Meals Chemistry Advances in 2023. It’s filled with highly effective antioxidants that assist shield cells from oxidative stress. This may scale back the danger of power ailments, together with most cancers. Antioxidants neutralise free radicals, stopping mobile harm and irritation.

9. Could also be good for pores and skin

Black rice is wealthy in antioxidants that may contribute to wholesome pores and skin. The anthocyanins can assist shield the pores and skin from harm attributable to UV rays and air pollution, decreasing indicators of ageing like wrinkles and high-quality traces, says the professional.

10. Could assist drop a few pounds

Black rice can assist in weight reduction because of the presence of fiber, which promotes a sense of fullness and satiety. This can assist scale back general calorie consumption, and may forestall overeating and snacking between meals. Black rice additionally supplies vitamins that help general well being, making it simpler to keep up a balanced eating regimen even with decreased calorie consumption.

Is black rice higher than white rice?

Black rice is an effective various to white rice as a consequence of excessive fiber and antioxidant content material, in keeping with a analysis printed in Meals Chemistry Advances in 2023.

Black rice is mostly thought-about to be nutritionally superior to white rice for a number of causes:

• Black rice retains its bran and germ layers, which include many of the rice’s minerals, and antioxidants. White rice, however, is milled and polished, stripping away these nutrient-rich layers, says Abhilasha.
• Black rice is wealthy in fiber, iron, protein, and numerous antioxidants, together with anthocyanins. White rice is generally a superb supply of carbohydrates, and has much less fiber and minerals.
• Black rice’s darkish color signifies a excessive focus of anthocyanins. White rice lacks these antioxidants.
• These antioxidants in black rice can assist scale back the danger of power ailments, help coronary heart well being, and enhance general well-being.
• The fiber content material in black rice aids digestion, promotes satiety, and helps preserve secure blood sugar ranges. Fiber in white rice largely will get eliminated in the course of the processing stage.
• Larger fiber consumption from black rice can help weight administration, enhance intestine well being, and decrease the danger of growing diabetes.

So, within the battle of black rice vs white rice, the previous is the winner.

What are the uncomfortable side effects of black rice?

Black rice is mostly thought-about secure and helpful for most individuals, however eat it moderately. It might have some potential uncomfortable side effects or considerations, significantly if consumed in giant quantities. Listed here are some attainable uncomfortable side effects of black rice –

• Black rice is excessive in fiber, which is useful for digestion, however consuming an excessive amount of fiber can result in digestive discomforts comparable to fuel, bloating, and constipation.
• It’s uncommon, however some people might have an allergic response to black rice, and find yourself with itching, swelling, and pores and skin rashes.
• Black rice incorporates phytic acid, an anti-nutrient that may bind to minerals like zinc, and calcium, decreasing their absorption within the physique. That is typically not a priority until consumed in very giant portions or in case your eating regimen is already low in these minerals.
• Whereas black rice is extra nutrient-dense than white rice, it nonetheless incorporates energy. Overconsumption can contribute to an extra caloric consumption, probably resulting in weight acquire if not balanced with bodily exercise and different dietary elements.

A typical serving dimension is about 1/2 cup (90 to 100 grams) of cooked black rice per meal, says the professional. This portion supplies a balanced quantity of vitamins with out extreme energy.

Black rice is a superfood that may assist in weight reduction, decreasing danger of diabetes and help coronary heart well being. However don’t have it in extra, because it comes with uncomfortable side effects.