The Forbidden Rice known as Black Rice may be less popular than white or brown rice, but its health benefits are definitely more impressive in comparison. The purple – black grains are fascinating, especially when combined with brightly colored foods such as mango or radish watermelon. But what exactly is rice prohibited, anyway? And does it actually serve nutritional benefits that make eating worthwhile, even if you’re not planning to share a meal picture? Here’s all about this trendy grain you need to know.
First, what is and why is called forbidden rice?
There is nothing scary or mystical about prohibited rice, despite the name. It’s just a rice type with an outermost layer of black or brown rather than the usual tan or brown layer. The color is derived from anthocyanins — the same antioxidant family found in other foods with similar hue, such as blueberries and blackberries. It is traditionally used in desserts by some Asian cultures, but forbidden rice by itself does not taste particularly sweet.
Is black rice called forbidden rice healthier than other rice types?
Forbidden rice from a nutritional perspective has a lot to do with it. For starters, fiber and protein are slightly higher and calorie lower than brown rice. And because it’s a whole grain, it’s more nutritious worlds than white rice. Research also suggests that the black rice anthocyanin compounds of rice might help control blood sugar and block cholesterol absorption. An additional bonus? The black rice also provides other antioxidants such as lutein and zeaxanthin, essential for healthy eyes.
There are plenty of good reasons for adding this grain to your menu in short. Not to say you must pick it over brown rice at all times. “Brown rice has another important antioxidant, vitamin E. Don’t give it up entirely! Just switch it over from time to time. Stephanie Ferrari, a registered dietitian, says. “The more your entire grain varies, the more different nutrients your body will be exposed to.”
1/4 uncooked black rice, or one-half cup cooked contains:
- 160 calories
- 34 grams of carbohydrates
- 5 grams of protein
- 2 grams of fiber
- 1.5 grams of fat
- 4% DV for iron
Health benefits of black rice
1. First. Full of Antioxidants!
The outermost layer of this rice grain contains the highest level of antioxidant named anthocyanin in comparison to any other known food.
2. Protects Heart Health
Black ride helps maintain healthy cholesterol levels, total triacylglycerol concentrations, and LDL “bad” cholesterol thanks to the specific anthocyanins phytochemicals found in it.
3.This Can Help Detoxify the Body
Studies have shown that black rice can cleanse the liver and detoxify the body thanks to its high antioxidant content.
4. Good Source of Fiber Which Means Improving your Digestive Health
The fiber in this rice prevents bloating, constipation and other unwanted digestive symptoms. This fiber will also help you feel full after eating, which means it can aid in weight loss.
5. A Gluten Free Grain
As other rice varieties, black rice doesn’t contain gluten.
6. Helps Prevent Diabetes and Obesity
Consuming whole grains is much more beneficial when it comes to developing obesity and diabetes than consuming refined carbohydrates.
Black rice can be added to soups, stir fries, stews and it also makes a delicious side dish on its own with some pepper and salt.
Rice, Tomatoes and Basil Recipe
A great addition to any meal!
Total Time: 45 minutes Serves: 4
- 2 tsp Sea Salt
- 1 C black rice (soaked overnight)
- Black Pepper to taste
- ¼ C Coconut Vinegar
- 1 lb heirloom tomatoes
- 2 tsp honey
- 1 C basil leaves, chopped
- 1 tbsp coconut oil
Boil 2 C water and add the salt and the rice. Let it simmer for 30-40 minutes until the water is evaporated and the rice is cooked. Whisk together coconut oil, honey, vinegar, salt and pepper. Pour over the rice and add the basil and tomatoes. Mix everything well.
Rice Salad Recipe
Total Time: 5 minutes Serves: 4-6
- 2 celery stalks, chopped
- 1 apple, diced
- 3 cups cooked black rice
- 3 tbsp parsley, chopped
- 1 red bell pepper, chopped
- 3 Tbsp coconut oil
- ½ cups walnuts, chopped
- ¼ cups Coconut Vinegar
- Sea Salt and Black Pepper to taste
Directions: Combine the cooked rice with all ingredients in a bowl and mix lightly.