We mostly eat white refined rice devoid of fiber and other nutritional values. But what about consuming black rice? It is a healthy alternative to the refined rice. Black rice is full of fiber and has more nutritional values required for keeping our bodies healthy. People today compare brown vs. white rice for their nutritional profile.

Once, black rice was considered some sort of luxury in ancient China. The royalty in China had reserved black rice for royal consumption. They hoped the dark grain would give them a healthier and longer life. 

Black rice is today available to everyone at natural food stores and grocery stores or you can get it online from a reputed basmati rice manufacturer in India. People are now aware of the health benefits of black rice.

Health Benefits of Black Rice 

Black rice is packed with nutrition. Here is how you can assess its nutritional value. 

One-quarter cup of uncooked black rice packs:

• Calories 160 
• Fat 1.5 g 
• Carbohydrates 34 g 
• Protein 4 g 
• Fibre 1 g
• Iron 1 mg

Black rice is a rich source of protein. When compared to white and brown rice, the black variety has more protein. 

Iron is a mineral required to supply oxygen to our blood cells and keep blood strong. The iron content in black rice is 6% of the daily iron requirements from one serving. Know that if our body doesn’t have enough iron, it can cause health issues such as anemia. So, depending heavily on just eating white rice is not advisable. 

Black rice is also a good source of fibre, with one serving providing 4% of our daily requirements. Know that white rice is a refined grain and has no fibre. Women are advised to get 25 grams of fibre daily, while men should have 38 grams. Fibre helps in weight loss and lowers the risks of diabetes, cancer, and heart disease. You get the benefits of eating rice more by consuming the black variety.

Source of rich antioxidants

Black rice is also known for its high nutritional value. Its color is a deep shade of purple. That means it is loaded with powerful antioxidants. The purple color of the rice is due to anthocyanins, which are pigments with multiple antioxidant properties. 

Antioxidants

Black rice even has more antioxidants than blackberries. However, black rice is a preferred source of antioxidants since it has more fibre and less sugar. It is also a rich source of vitamin E antioxidants. Best-quality basmati rice is also a good source of antioxidants. 

Anthocyanins

The anthocyanins found in black rice are also known for their cancer-fighting properties. Some studies have found that food rich in naturally dark purple anthocyanins contain properties that lower the risk of colorectal cancer. Besides black rice, other purple foods include berries, eggplants, and grapes. 

Phytochemicals

Black rice is also rich in phytochemicals, another set of powerful antioxidants. Due to antioxidants, eating black rice will help fight cancer, heart disease, and chronic diseases. 

Free of harmful gluten

Gluten is a protein found in grains such as wheat, barley, and rye. However, gluten is not easily digestible for some people and causes stomach pain and bloating problems. Gluten can even damage the intestines, which results in malnutrition and celiac disease. So, black rice is preferable to eating brown rice regularly.

However, black rice is naturally gluten-free, making it a healthy alternative to regular grains. So, switch to black rice if you suffer from gluten-related issues.

Key tips to use Black Rice

Consider these proven tips when cooking the black rice: 

Soak and rinse

Since black rice takes more time to cook, it is advisable to soak and rinse it thoroughly before cooking. That will save cooking time. 

Add black rice to the salad

When serving black rice, adding it to salads and mixed greens with mango, fresh cilantro, and salmon is advisable. This is because black rice has an earthy flavour and tastes very different from white rice. Adding salad to black rice will improve its taste.

As far as black rice is concerned, you can consume it in varied ways. Like any other rice, you can make grain bowls of black rice. You are also free to consume black rice as a main dish for sides, stuffing, and even desserts. 

So, these are key health benefits of consuming black rice daily. However, that should not mean that the black variety is the only rice you should consume. Basmati is another aromatic rice variety that is full of nutrition. But make sure you buy basmati from authentic sources such as a credible basmati rice manufacturer in India. 

For more on black rice and other food-related issues, visit Jasn Foods, India’s leading supplier, producer, and exporter of basmati rice.

Wrapping Up

Black rice comes loaded with multiple healthy nutrients and fibre. It is a gluten-free option for those who want to avoid whole grains due to gluten issues. Black rice has more antioxidants, protein, and iron content than other rice varieties.