Prime Minister Narendra Modi on Sunday hailed the “medicinal properties” of black rice. Know the health benefits of black rice, which is mainly grown in three northeastern states of India.
Indian Prime Minister Narendra Modi called black rice a “superfood” in a speech. This is not surprising as this variety of rice is packed with antioxidants that are good for your health. Grown in countries such as India, Japan, Thailand, China, and Indonesia, black or purple rice is rich in anthocyanins, the antioxidant pigments that give blackberries and eggplants their deep hue. It also contains nutrients such as carbohydrates and protein that support overall health. In fact, some evidence suggests that black rice may be healthier than other types of rice. Packed with nutrients, black rice has some health benefits you should know about.
In his speech, PM Modi said black rice, which is popular in Indian states like Manipur, Assam and Meghalaya, is becoming more popular because of its “medicinal properties.” Watch his speech here.
Thank you, Mr Prime Minister @NarendraModi We are grateful to JI for recognising the potential of Assamese black rice.
This special grain, rich in medicinal properties, is a great boon to our farmers. We appreciate your support. pic.twitter.com/1VPzOSzCGS
— Dilip Saikia (Modi Ka Parivar) (@DilipSaikia4Bjp) August 4, 2024
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What is Black Rice?
Black rice is a type of whole grain rice that’s dark in color and appears black or deep purple. According to nutritionist Abhilasha V, the color comes from its high content of anthocyanin, a type of antioxidant also found in blueberries and blackberries.
This type of rice has a chewy texture and a slightly nutty flavor. 100 grams of black rice contains 79.1 grams of carbohydrates, 4.7 grams of dietary fiber, 11.6 grams of protein, and 1.67 mg of iron. United States Department of Agriculture.
What are the health benefits of black rice?
Potential health benefits of black rice include:
1. It may be good for your gut
Experts say that the fiber in black rice aids digestion and promotes regular bowel movements, so black rice can help prevent constipation and support gut health.
2. It may reduce your risk of diabetes
A study published in 2017 found that black rice has anti-diabetic properties. Biological and Pharmaceutical BulletinThe anthocyanins in black rice have anti-inflammatory properties. Chronic inflammation can lead to a variety of diseases, including type 2 diabetes. Consuming black rice can lower inflammation levels in the body, reducing the risk of diabetes.
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3. It may support heart health
The antioxidants and fiber in black rice can help lower cholesterol levels and improve cardiovascular health. Fiber helps reduce low-density lipoprotein (bad) cholesterol, and antioxidants protect the heart by preventing oxidative damage to blood vessels.
4. It flushes toxins from the body
Black rice is known for its detoxifying properties, primarily due to its high antioxidant content, which may support liver function, help flush toxins from the body, and promote overall health and well-being, says Abhilasha.
5. It may improve brain health
The antioxidants in black rice protect brain cells from oxidative stress and inflammation, which are often associated with cognitive decline and neurodegenerative diseases. Regular consumption of black rice may improve memory and cognitive function.
6. It may support eye health
Black rice is rich in antioxidants such as lutein, zeaxanthin, lycopene, and beta-carotene. Food Chemistry 2013. Lutein and zeaxanthin are antioxidants known to be beneficial for eye health. These compounds protect the eyes from harmful UV rays and may reduce the risk of age-related macular degeneration and cataracts.
7. It may aid in muscle repair
Black rice is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function. Experts say that black rice is rich in essential amino acids, making it a great addition to vegetarian and vegan diets.
8. It may reduce the risk of cancer
Black rice may protect us from oxidative stress and fight cancer, reports a study published in the American Journal of Science. Advances in Food Chemistry 2023. It is rich in powerful antioxidants that protect cells from oxidative stress, which can reduce the risk of chronic diseases such as cancer. Antioxidants neutralize free radicals, preventing cell damage and inflammation.
9. It may be good for your skin
Black rice is packed with antioxidants that contribute to healthy skin. Experts say anthocyanins help protect skin against damage caused by UV rays and pollution, and reduce signs of aging like wrinkles and fine lines.
10. It may help you lose weight
Black rice can help with weight loss because it contains dietary fiber that makes you feel full and satisfied, which can help reduce your overall calorie intake and prevent overeating and snacking. Black rice also contains nutrients that support overall health, making it easier to maintain a balanced diet while reducing your calorie intake.
Is black rice better than white rice?
Black rice is high in dietary fiber and antioxidants, making it a suitable alternative to white rice, according to a study published in the American scientific journal Science. Advances in Food Chemistry 2023.
Black rice is generally considered to be more nutritious than white rice for several reasons.
- Black rice retains the bran and germ layers, which contain most of the rice’s minerals and antioxidants, while white rice is milled and polished, removing these nutrient-rich layers, says Abhilasha.
- Black rice is rich in dietary fiber, iron, protein, and various antioxidants such as anthocyanins. White rice is a good source of mostly carbohydrates and is less in dietary fiber and minerals.
- The dark color of black rice indicates a high concentration of anthocyanins. White rice lacks these antioxidants.
- These antioxidants in black rice may help reduce the risk of chronic disease, support heart health, and improve overall health.
- The fiber in black rice aids digestion, makes you feel full and helps stabilize blood sugar levels. Most of the fiber in white rice is removed during processing.
- Getting more fiber from black rice can support weight management, improve gut health, and lower the risk of developing diabetes.
So in the battle between black rice and white rice, black rice is the winner.
What are the side effects of black rice?
While black rice is generally considered safe and beneficial for most people, it should be consumed in moderation. Potential side effects and concerns can arise, especially if consumed in large amounts. Possible side effects of black rice include:
- Black rice is rich in dietary fiber, which is good for your digestion, but consuming too much of it can cause digestive problems like gas, bloating, and constipation.
- Although rare, some people may have an allergic reaction to black rice, causing itching, swelling, and a skin rash.
- Black rice contains phytic acid, an anti-nutrient that binds with minerals like zinc and calcium, reducing their absorption in the body. This is not usually a problem unless you eat large amounts or your diet is deficient in these minerals.
- Although black rice is more nutritious than white rice, it also contains calories. Excessive consumption can lead to excess calorie intake, which can lead to weight gain if not balanced with physical activity and other dietary factors.
Experts suggest that a standard serving of cooked black rice is about 1/2 cup (90-100 grams) per meal, which provides a balanced range of nutrients without adding too many calories.
Black rice is a superfood that can help you lose weight, lower your risk of diabetes, and keep your heart healthy, but don’t consume too much of it as it can have side effects.
