Why Black Rice Is a Superfood: 7 Science-Backed Health Benefits

Popularity of black rice has been soaring among health-conscious individuals amid several surprising health benefits. Black rice is also known by the name purple rice and in ancient China it gained the status of highly unique and nutritious food meant for the royalty. The rice can be found in several cuisine all over the globe. The reason why the food appears black-purple is due to the pigment anthocyanin, an essential antioxidant. Black rice can effectively regulate blood sugar, protect heart health, control blood pressure, and cure certain types of cancer, according to leading nutritionist Dr Poorvi Bhatt.

According to a research conducted by National Library of Medicine, “the fact that black rice includes bioactive compounds that have antioxidants, cardiovascular preventative properties, and anti-diabetic effects has been proven through clinical and metabolomic research.” Regular consumption of black rice can boost health eating habits as it is a powerful source of sustainable nutrition.

Black Rice Nutritional Value

If you consume 45 grams of black rice, you can expect to gain 160 calories, 1.5 grams of fat, 4 grams of protein, 34 grams carbs, 1 gram fibre, and 6% of daily value (DV) iron. Black rice has become popular for possessing more than 23 kinds of antioxidants and contains maximum antioxidant activity of all types of rice.  

Is Black Rice Healthy? Nutritionist Dr Poorvi Bhatt Explains Benefits

Nutritionist Dr Poorvi Bhatt, BNYS, MSc Nutrition King’s College London, explained the immense benefits of black rice on her Instagram handle (@herbeshwari). She shared a video highlighting the advantages of the food. “Black rice is not only delicious but packed with nutrients. It is a traditional breakfast which can compete with avocado toasts and chia puddings. And, I am sure the West will be raving about it in a few years. Black rice contains the same purple antioxidant as blueberries but costs a fraction. The purple pigments are called anthocyanins which are one of the most powerful antioxidants and are proven to regulate blood sugar, promote heart health, and even prevent certain cancers. Not only that, forbidden rice has 4 times the protein of brown rice and twice the iron. It keeps you full for longer than oats and super easy to prepare too. We tend to forget our traditional breakfast and chase the new superfood in town but sometimes old is gold.”

Where Black Rice Is Grown In India?

Black rice is grown in several states of India. However, it is primarily grown in Northeastern region with Manipur and Assam as one of the largest producers. It is known by the names of Chak-Hao in Manipur and Karuppu Kavuni in Tamil Nadu. The cultivation of black rice also takes place in Imphal, Bishnupur, and Thoubal. The other states of India that also grow the rice include Mizoram, Meghalaya, Odisha, West Bengal, and some parts of Tamil Nadu and Kerala.  

How Much Black Rice Costs In India?

The cost of the black rice varies based on factors like brand, quality, and organic certification. It can be purchased between Rs 180 to Rs 350 per kilogram in India.

How To Cook Black Rice?

The method of cooking black rice is quite similar to cooking brown rice or white rice. However, it takes a little longer time to cook black rice to make them tender with chewy texture. The rice offers you a nutty flavor and appears deep purple after getting cooked. You can cook them through three different methods namely stovetop method (considered as the best method), rice cooker method, and instant pot method. Under the stovetop method, you need to add 2 cups of water for 1 cup of black rice, for rice cooker method the ratio of water will be approximately 2 cups for 1 cup of rice, and for instant pot, it will be equal ratio of both water and rice.

Black Rice Benefits

• 1) Loaded With Antioxidant: Black rice is a highly rich source of anthocyanins, similar antioxidant discovered in blueberries that can protect cells from oxidative stress and free radicals.

• 2) Improves Heart Health: The rice can regulate inflammation and reduce bad or LDL cholesterol levels thus bringing down the risk of cardiovascular disease.

• 3) Aids Weight Loss Plans: The presence of high fiber content and protein in the rice can promote the feeling of fullness and control hunger pangs.

• 4) Controls Blood Sugar: Black rice contain low glycemic index when compared with white rice and can mange diabetes by reducing the release of sugar into bloodstream.

• 5) Rich In Nutrients: Black rice is an excellent source of iron, Vitamin E, calcium, and potassium.  

• 6) Improves Digestion: As the rice is rich in fiber, it can effectively regulate regular bowel movement and functions like a prebiotic that enhances gut health.

• 7) Improves Eye Health: It is rich in antioxidant such as lutein and zeaxanthin that can protect the eyes from damage and enhance vision.  

Why is Black Rice Called Forbidden Rice?

Centuries ago, the Chinese royalty kept a strict check on the production of black rice as they considered it to boost overall health. They kept the consumption of black rice to the royalty and didn't allow commoners to grow or consume it freely, making it a luxury food "forbidden" to masses.

Where can You Buy Black Rice

In India, black rice can be purchased from online stores like Amazon where several brands like Daawat, Organic Delight, Two Brothers Organic Farms, and Naturelands Organic sell black rice at different price points. For example: Daawat sells its Black Rice Immuno Plus 1KG pack at approximately ₹350, while Organic India black rice costs upwards of ₹330 per kg.

If you're among those who'd like to skip the kitchen routine, you can head to Zomato for healthy black rice bowls from top-rated restaurants that offer black rice dishes near you.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.