India's Prime Minister Narendra Modi dubbed black rice as a "superfood" during a speech. And it comes as no surprise, as this variety of rice is full of antioxidants that are good for our health. Grown in countries like India, Japan, Thailand, China, and Indonesia, black rice or purple rice is high in anthocyanin, an antioxidant pigment that gives deep hue to blackberries and eggplants. It also has nutrients like carbohydrates, and protein that support overall health. In fact, there is also evidence that suggests that black rice is healthier than the other varieties of rice. Packed with nutrients, black rice has health benefits that you should know about.

During the speech, Modi said that black rice, which is popular in Indian states like Manipur, Assam, and Meghalaya, is gaining popularity due to its "medicinal value". Watch his speech here!

What is black rice?

Black rice is a type of whole grain rice that is dark in colour, appearing black or deep purple. The colour comes from its high anthocyanin content, a type of antioxidant also found in blueberries and blackberries, says nutritionist Abhilasha V.

This type of rice has a slight nutty flavour with a chewy texture. About hundred grams of black rice will give you 79.1 grams of carbohydrates, 4.7 grams of fiber, 11.6 grams of protein, and 1.67 mg of iron, according to the US Department of Agriculture.

Black rice is full of antioxidants. Image courtesy: Shutterstock

What are the health benefits of black rice?

Here are some of the potential health benefits of black rice:

1. May be good for your gut

The fiber content in black rice aids in digestion and promotes regular bowel movements, says the expert. So, it can help people prevent constipation, and also support gut health.

2. May lower risk of diabetes

Black rice was found to have an anti-diabetic effect during a 2017 study published in Biological and Pharmaceutical Bulletin. Anthocyanins in black rice have anti-inflammatory effects. Chronic inflammation may lead to various diseases, including type 2 diabetes. Consuming black rice can help reduce inflammation levels in the body, lowering the risk of diabetes.

3. May support heart health

The antioxidants and fiber in black rice can help lower cholesterol levels and improve cardiovascular health. The fiber helps reduce low-density lipoprotein (bad) cholesterol, while the antioxidants can protect the heart by preventing oxidative damage to blood vessels.

4. May detoxify your body

Black rice is known for its detoxifying properties, primarily due to its high antioxidant content. It may support liver function and help in the elimination of toxins from the body, promoting overall health and well-being, says Abhilasha.

5. May boost brain health

The antioxidants in black rice can 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. May support eye health

Black rice is high in antioxidants like lutein, zeaxanthin, lycopene and beta-carotene, as per a research published in Food Chemistry in 2013. Lutein and zeaxanthin are antioxidants that are known for being beneficial for eye health. These compounds may protect the eyes from harmful ultraviolet rays and reduce the risk of age-related macular degeneration and cataracts.

7. May help in muscle repair

Black rice is a good source of plant-based protein, which is essential for muscle repair, growth, and overall bodily functions. This makes it an excellent addition to vegetarian and vegan diets, providing a substantial amount of essential amino acids, says the expert.

8. May reduce risk of cancer

Black rice has the potential to protect us from oxidative stress, and combat cancer, as per a research published in Food Chemistry Advances in 2023. It is packed with powerful antioxidants that help protect cells from oxidative stress. This can reduce the risk of chronic diseases, including cancer. Antioxidants neutralise free radicals, preventing cellular damage and inflammation.

9. May be good for skin

Black rice is rich in antioxidants that can contribute to healthy skin. The anthocyanins can help protect the skin from damage caused by UV rays and pollution, reducing signs of ageing like wrinkles and fine lines, says the expert.

10. May help lose weight

Black rice can aid in weight loss due to the presence of fiber, which promotes a feeling of fullness and satiety. This can help reduce overall calorie intake, and can prevent overeating and snacking between meals. Black rice also provides nutrients that support overall health, making it easier to maintain a balanced diet even with reduced calorie intake.

Is black rice better than white rice?

Black rice is a good alternative to white rice due to high fiber and antioxidant content, according to a research published in Food Chemistry Advances in 2023.

Should you eat black rice or white rice? Image courtesy: Adobe Stock.

Black rice is generally considered to be nutritionally superior to white rice for several reasons:

• Black rice retains its bran and germ layers, which contain most of the rice's minerals, and antioxidants. White rice, on the other hand, is milled and polished, stripping away these nutrient-rich layers, says Abhilasha.
• Black rice is rich in fiber, iron, protein, and various antioxidants, including anthocyanins. White rice is mostly a good source of carbohydrates, and has less fiber and minerals.
• Black rice's dark colour indicates a high concentration of anthocyanins. White rice lacks these antioxidants.
• These antioxidants in black rice can help reduce the risk of chronic diseases, support heart health, and improve overall well-being.
• The fiber content in black rice aids digestion, promotes satiety, and helps maintain stable blood sugar levels. Fiber in white rice mostly gets removed during the processing stage.
• Higher fiber intake from black rice can support weight management, improve gut health, and lower the risk of developing diabetes.

So, in the battle of black rice vs white rice, the former is the winner.

What are the side effects of black rice?

Black rice is generally considered safe and beneficial for most people, but consume it in moderation. It may have some potential side effects or concerns, particularly if consumed in large amounts. Here are some possible side effects of black rice -

• Black rice is high in fiber, which is beneficial for digestion, but consuming too much fiber can lead to digestive discomforts such as gas, bloating, and constipation.
• It is rare, but some individuals may have an allergic reaction to black rice, and end up with itching, swelling, and skin rashes.
• Black rice contains phytic acid, an anti-nutrient that can bind to minerals like zinc, and calcium, reducing their absorption in the body. This is generally not a concern unless consumed in very large quantities or if your diet is already low in these minerals.
• While black rice is more nutrient-dense than white rice, it still contains calories. Overconsumption can contribute to an excess caloric intake, potentially leading to weight gain if not balanced with physical activity and other dietary components.

A typical serving size is about 1/2 cup (90 to 100 grams) of cooked black rice per meal, says the expert. This portion provides a balanced amount of nutrients without excessive calories.

Black rice is a superfood that can help in weight loss, lowering risk of diabetes and support heart health. But don't have it in excess, as it comes with side effects.

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