Ever seen black rice? Despite being less popular than brown rice or wild rice, black rice, known as forbidden rice, is an ancient grain that has even more impressive health benefits than most other closely related rice varieties.
Thousands of years ago in ancient China, noble Chinese men took possession of every grain of the black forbidden rice, banning its consumption among anyone who was not royalty or very wealthy.The crop was only grown in very limited quantities, closely monitored, and reserved for only the highest elite class.The common Chinese people were not allowed to grow or consume this black forbidden rice, which led to its unique name that it still carries with it today.
Black rice was actually only first introduced to the United States in the 1990’s, although it’s been enjoyed in other parts of the world for many more years. Today it is no longer forbidden, but still is grown in relatively small amounts especially compared to other types of widely available rice varieties.
This type of rice that is richest in powerful disease-fighting antioxidants and it also contains dietary fiber, anti-inflammatory properties, and has the ability to help stop the development of diabetes, cancer, heart disease and even weight gain.
A one-half cup serving of cooked black rice, or about ¼ cup uncooked, contains approximately (in daily recommended values):
- 160 calories
- 1.5 grams of fat
- 34 grams of carbohydrates
- 2 grams of fiber
- 5 grams of protein
- 4% DV for iron
Wondering how black rice compares to other rice varieties? Here’s how the different types of rice differ in terms of nutrient content when we compare an 100gm serving of each kind:
- Polished white rice – contains 6.8 protein, 1.2 iron, 0.6 fiber.
- Brown rice: 7.9 protein, 2.2 iron, and 2.8 fiber.
- Red rice: 7.0 protein, 5.5 iron, and 2.0 fiber.
- Black rice: 8.5 protein, 3.5 iron, 4.9 fiber, and the highest amount of antioxidants of any rice variety.
Black rice has a deep black or purple color, which is an indication of its high antioxidant properties, similarly to how deeply colored antioxidant berries like blueberries, raspberries, and cranberries appear.
Sources show that the anthocyanin content of black rice is higher than any other grain, including brown rice, red rice, red quinoa, or other colored whole grain varieties.
Anthocryanin has the ability to help prevent many common but serious illnesses. Anthocyanin antioxidants have been correlated with: helping to prevent cardiovascular disease, protecting against cancer that can be caused by improving brain function, reducing inflammation and more.
Nutrients are lost from whole grains when the outer layer, the hull and bran, are removed. Only whole grains which include all of their naturally occurring parts retain their antioxidants, vitamins, minerals, and fiber. White rice, in addition to other refined grains, lose these beneficial properties during the milling process.
While whole grain brown rice and red rice also contain beneficial antioxidants, only black rice contains anthocyanin. Additionally, black rice also contains important antioxidant Vitamin E, which is useful in maintaining eye, skin, and immune health in addition to other important functions.
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. 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.
Black rice and other whole grain rice varieties- like wild, red, or brown rices- have a similar amounts of fiber in 2-3 grams per half cup serving. The fiber in black rice helps to prevent bloating, and other unwanted digestive symptoms. Fiber binds to waste and toxins within the digestive tract, helping to pull them out and to contribute to regular bowel function.
The dietary fiber found in black rice can also importantly help you to feel full after eating and to stay satisfied for a longer period of time between meals.
Like other rice varieties, black rice naturally gluten-free.
It is very important for those with pre-diabetes, diabetes, or other forms of metabolic syndrome and insulin resistance to consume 100% whole grains, as opposed to processed “white” types that lack fiber.
Because it is unrefined and denser than white rice, black rice takes longer to cook. The best results can be achieved by first soaking your black rice for at least one hour before cooking it, but preferably for several hours.
After soaking your rice, rinse the rice clean and then place it on the stove top with two cups of water for every one cup of rice. Boil the rice for at least one half hour if you did soak the rice, and for one hour if you didn’t.
Check the texture of the rice after this time to see if it is chewy and cooked through; if not, keep boiling until it reaches the texture you’re looking for.
Use black rice in any recipe where you would have rice. 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. Add cooked black rice to homemade veggie burgers, in burritos instead of white rice, or served with fresh roasted vegetables. an extra antioxidant boost.
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 coloring agent. Here you see how I like it. More Buddha Bowls to the Rescue. And by using Forbidden Rice it is a no brainer!
Eat Up!
