10 Benefits of black rice, "forbidden rice" from china & bull; hello healthy

If you've switched from white rice to brown rice in order to meet the nutritional intake of your diet, congratulations, you've made one great change! However, if you are looking for other ways to further improve the nutritional quality of your diet, it is a good idea to consider occasionally switching to black rice as a substitute for your rice.

Have you never heard of black rice? Not surprisingly, its use in the daily diet is still not as widespread as other rice relatives. The history of black rice is rooted in ancient Chinese customs, during which time it was exclusively reserved for the consumption of the Emperor and his family. This is where black rice gets the nickname "Forbidden Rice", because if ordinary people are caught eating black rice without permission, their lives are at stake.

Relax, in modern times like now black rice is free for consumption by anyone. Indonesia has even become one of the largest black rice cultivation locations in Southeast Asia, apart from the Philippines. And sure enough, thanks to medical evidence from claims of its nutritional profile and healing abilities, this rice has now been named one of the healthiest wheat grains in the world.

Read on to learn about the various nutritional properties and health benefits of eating black rice.

Health benefits of black rice

Black rice is actually a collection of various types of rice from species Oryza sativa L., including some of which is glutinous rice. Whole black rice grains retain all of their natural properties because they do not go through a bleaching process.

Black rice has a sticky texture and a nutty flavor, perfect for making porridge, desserts, traditional black rice cakes, breads and noodles. This rice also has a denser texture compared to white rice. What are the benefits?

1. High in antioxidants

Black rice is high in antocyanin content. In fact, the content is the highest among other rice varieties. In fact, according to Zhimin Xu, professor of food technology at Louisiana State University, as reported by Live Strong, one tablespoon of black rice contains antioxidants, fiber and vitamin E which are much higher than blueberries in the same amount. In comparison, blueberries are ranked number one of the fruits that have the highest levels of antioxidants compared to 40 other types of fruit and vegetables.

Anthocyanins have been researched and found to prevent heart disease and protect against all kinds of inflammation that are at the heart of many common ailments today - from asthma to arthritis to cancer. Diets that include black rice in the diet have also been shown to lower triglyceride levels (bad fats in the blood) and raise levels of HDL, also known as good cholesterol.

2. High in protein

A bowl of black rice is lower in carbohydrates than brown rice, but higher in fiber and protein. One serving of black rice (100 grams) provides 17% of your daily protein intake.

3. Rich in vitamins and minerals

Black rice contains an array of essential vitamins and minerals, including vitamins E, B1, B2, B3, and B6, as well as zinc, magnesium and phosphorus. Vitamin B complex helps the body release energy and process it effectively for your activities during the day, while the magnesium and iron content in it helps combat the 3L syndrome: tired, tired, lethargic. One serving of black rice meets 8 percent of the daily value for zinc, 6 percent for iron, and 20 percent of the daily value for phosphorus. Zinc is a mineral that supports the performance of the body's immune system, while phosphorus is needed for the formation of teeth and bones.

Black rice also contains riboflavin which plays an important role in protecting cells from oxidative stress, cancer-causing free radicals.

4. Good for liver detox

According to several studies, this rice plays an important role in supporting liver health - especially in preventing fatty liver, including alcoholic fatty liver. Again, this is due to the presence of high antioxidants in rice.

The liver is one of the largest organs in the human body, responsible for converting nutrients from food into energy for body use. The liver also regulates hormones and plays an important role in detoxifying the body. Black rice has the ability to help the liver eliminate toxic substances thanks to its phytonutrients which significantly reduce oxidative stress in the body, while also helping to repair and improve the function of each tissue.

5. Protect the heart

Black rice has been shown to play a role in preventing high blood pressure and reducing the formation of atherosclerotic plaques in the blood vessels of the heart. Atherosclerosis, which is represented by hardening of the artery walls, is a cardiovascular disease that affects many people around the world. Eating black rice is said to cut a fairly high mortality rate from the disease. This rice also improves heart health by reducing LDL cholesterol and total cholesterol.

6. Smooth digestion

Black rice is high in fiber, which adds "mass" to your stool, and therefore eliminates, prevents, and / or cures diarrhea and other digestive problems.

Fiber helps increase bowel activity and helps relieve constipation. Fiber in high doses can help prevent the absorption of toxic substances and flush them out of the body. It's also worth remembering that studies have found diets high in fiber foods from rice and wheat varieties have been shown to protect against digestive disorders such as irritable bowel syndrome (IBS).

7. Gluten free

Just like other rice varieties, black rice is naturally gluten-free, a protein found in all products that contain wheat and / or barley. Many people who suffer from gluten allergies may find this rice helpful in relieving digestive problems associated with gluten sensitivity. Celiac disease is one of the rare sensitivities to gluten, and its symptoms and side effects can be devastating - including an increased risk of leaky gut syndrome.

8. Good for preventing and managing diabetes

Due to its high fiber content (3.5 times as much as white rice), black rice takes longer to digest. This has a protective effect on the digestive system while keeping the blood sugar numbers constant. Therefore, eating black rice in your diet also helps you in preventing the risk of type 2 diabetes and managing pre-diabetes, because of its low sugar content.

Black rice also has a low glycemic index (GI), which is 42.3 when compared to white rice which has a GI of 89. Brown rice has a glycemic index of 50. Foods that have a low glycemic index are classified as having a number of 55 or less. A low GI diet increases the body's sensitivity to insulin, which improves diabetes control, as well as reduces the risk of heart disease.

9. Controlling body weight

This rice is said to be able to lose weight better than brown rice. This is thanks to its texture which is denser and rich in fiber, but low in calories. That way, you can be full longer. In addition, this rice helps to control calorie intake and consequently protects against obesity in the long run.

A total of 85 grams of black rice consists of 200 kcal, 43 grams of carbohydrates, 3 grams of fiber, 6 grams of protein, and 2 grams of fat, while the same portion of brown rice contains 226 kcal, 47 grams of carbohydrates, 2 grams of fiber, 5 grams of protein and 2 grams of fat. A 26 calorie difference may seem insignificant, but regularly consuming an extra 26 calories a day for more than a year can lead to up to 1.5 kilograms of weight gain.

10. Improve the acuity of brain function

Besides functioning to protect the body against cancer, the antocyanin content in black rice can improve memory acuity and cognitive function of the brain, by fighting oxidative stress in the body. Oxidative stress contributes to decreased memory and inflammation in the brain.