Black rice is a dark-colored rice that has several antioxidant properties. Also known as ‘forbidden’ rice in China, it gets its color from a pigment called anthocyanin. It has a chewy texture and a mildly sweet, nutty flavor with multiple health benefits. You can now find black rice in several cuisines throughout the world.

What you need to know:

Historical significance and cultural importance of black rice
Nutritional profile of black rice
Health benefits of black rice
Culinary uses and creative recipes with black rice

Historical significance and cultural importance of black rice

Black rice has been a part of Asian cuisine for millenniums. The length of these rice can range from long, medium, to very short grains. Black rice was always grown on a much smaller scale, but it is not as common as white, brown or red rice. In ancient times, only wealthy and influential people in China consumed black rice. But now, you can find it in local stores, restaurants and even online.

Nutritional profile of black rice

Black rice is rich in several nutrients, such as vitamin E, potassium and calcium, that help maintain your body functions. It also contains a fair amount of protein, fiber and iron compared to other rice types. Black rice benefits your amino acid levels, healthy fatty acids and antioxidants. Every 100 grams of black rice contains:

Energy: 356 kcal
Carbs: 75 grams
Proteins: 8.89 grams
Fats: 3.33 grams
Iron: 2.4 grams
Fiber: 2.2 grams

Health benefits of black rice

Here are some of the black rice benefits that you can get by adding it to your daily diet.

Helps reduce oxidative stress:

Besides being rich in several nutrients, black rice possesses anti-inflammatory properties and 23 different antioxidants. These antioxidants are useful body compounds that defend your cells against the harmful effects caused by free radicals, also known as oxidative stress. Unchecked oxidative stress can cause complicated health conditions like heart disease, Alzheimer’s, etc.

Improves eye health:

Black rice is also very rich in carotenoids (an antioxidant variant), which is very effective for the cells in our eyes, especially retinas. They are also known for reducing the ill effects of UV radiation. As black rice benefits your anthocyanin levels, its vitamin E is crucial for maintaining your skin, eye health and immune system.

Boosts heart health:

The antioxidant-rich black rice also decreases the risk of heart complications. Black rice contains flavonoids, which are good for your cholesterol. In addition, consuming 80 milligrams of anthocyanin for 12 days can improve your cholesterol levels and reduce your LDL levels by a great margin.

Culinary uses and creative recipes with black rice

Here are some creative recipes with black rice that you can consume to enhance your overall health:

Mango and avocado black rice salad: For a colourful salad, mix diced mango, avocado, red bell pepper, and fresh cilantro with cooked black rice. A dressing made from lime juice and honey will add a delightful zing, combining black rice’s earthy taste with mango’s sweetness and avocado’s smooth texture.
Black rice sushi rolls: Reinvent sushi with black rice for an eye-catching twist. These rolls can be filled with any vegetable, such as cucumber, avocado, and bell peppers, alongside a protein-rich food, such as smoked salmon or tofu. Black rice sushi rolls are even more nutritious than regular sushi.
Black rice and sweet potato tacos: For a hearty serving, combine black rice with roasted sweet potato tacos, black beans, and a sprinkle of cumin and chili powder. The earthy sweetness of the sweet potatoes pairs wonderfully with the rice, offering a nutritious twist on taco night.

It is important to remember that black rice benefits overall health only when consumed daily. Therefore, consider adding different black rice recipes and dishes to your diet to reap the maximum health benefits.

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