What are all the Surprising Benefits and Uses of Black Rice

Compared with other types of rice, black rice is one of the highest in protein.
Per 3.5 ounces (100 grams), black rice contains 9 grams of protein, compared with 7 grams for brown rice
It’s also a good source of iron — a mineral that’s essential for carrying oxygen throughout your body
In addition to being a good source of protein, fiber, and iron, black rice is especially high in several antioxidants
Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet.
Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals
In fact, in addition to anthocyanin, black rice has been found to contain over 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids
Research shows that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects.
Anthocyanin is a pigment that’s responsible for the black-purple color of forbidden rice. It’s also been found to have potent anti-inflammatory, antioxidant, and anticancer effects.
Research on black rice’s effects on heart health is limited. However, many of its antioxidants have been shown to help protect against heart disease.
Anthocyanins from black rice may also have potent anticancer properties.
A review of population based studies found that higher intake of anthocyanin-rich foods was associated with a lower risk of colorectal cancer.
Research shows that black rice contains high amounts of lutein and zeaxanthin — two types of carotenoids that are associated with eye health.
People with celiac disease need to avoid gluten, as it triggers an immune response in the body that damages the small intestine.
Black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness.
While research on black rice’s role in weight loss in humans is limited, it has been found to help reduce weight when combined with brown rice.
Lower blood sugar levels. Animal studies suggest that eating black rice and other anthocyanin-containing foods may help reduce blood sugar levels in those with type 2 diabetes. Human studies are needed to confirm these effects.
May decrease your risk of non-alcoholic fatty liver disease (NAFLD). A study in mice found that adding black rice to a high fat diet significantly reduced fat accumulation in the liver.
Cooking black rice is easy and similar to cooking other forms of rice.
To prepare it, simply combine rice and water or stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 30–35 minutes, or until it’s tender, chewy, and all the liquid has been absorbed.
While not as common as other types of rice, black rice is the highest in antioxidant activity and contains more protein than brown rice.
As such, eating it may offer several health benefits, including boosting eye and heart health, protecting against certain forms of cancer, and aiding weight loss.B
rice is more than just an grain. When cooked, its deep purple color can turn even the most basic meal into a visually stunning dish.