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Black Rice Nutrition Facts, Health Benefits, Uses & Recipes

Have you been enticed by the looks of black rice in a few of your favourite dishes or on grocery retailer cabinets? If so, you’re undoubtedly not alone. The mysterious, antioxidant-rich grain, often known as the “forbidden rice,” packs a heavy dietary punch, is wealthy in anthocyanins (the antioxidant recognized for giving a deep-blue hue), and, like brown rice, is a complete grain.

According to genetic analysis, black rice, like all different cultivated rice (Oryza sativa), comes from a single crop in China about 10,000 years in the past. However, newer analysis signifies the 21 sorts of black rice could have roots in Japan.

Either approach, it’s pretty difficult to develop, with yields sometimes solely about 10% the scale of different varieties. This made it unique and costly. Oral historical past suggests it was solely accessible to wealthy dignitaries for hundreds of years. Now, after all, it’s accessible in every single place.

There is quite a lot of black rice. Some varieties are sticky and glutinous, whereas others are usually not.

A number of examples embody:

  • Black sticky rice: lengthy grain, glutinous, and infrequently utilized in Thai deserts or combined in with white sticky rice.
  • Chinese black rice: agency, not sticky and infrequently eaten as porridge or congee.
  • Indonesian black rice
  • Philippine batinlaw rice
  • Thai jasmine black rice

Black Rice Nutrition Facts

¼ cup, steamed

Nutrient Amount
Calories 156
Carbohydrate 32 g
Protein four g
Fat 1.5 g
Fiber 2.three g
Iron zero.7 mg (four% DV)

 

Although black rice has extra protein and fiber than purple, brown, or white rice, what actually units it aside are the anthocyanins. Research has uncovered particular gene went “haywire,” finally prompting the grain to provide very excessive ranges of anthocyanins.

The anthocyanins are thought-about to be naturally-occurring; nevertheless, solely by means of a genetic mutation that was stored alive by farmers crossbreeding this “mutant” crop. It is that this distinctive attribute that gives wholesome black rice advantages.

Potential Health Benefits of Black Rice

Another identify for black rice is “emperor’s rice.” In China, it was believed to have therapeutic and health-promoting capabilities, and was reserved for the emperor to advertise longevity. The historical past of therapeutic has lasted centuries, largely as a result of its excessive ranges of anthocyanins.

It’s necessary to notice that black rice isn’t essentially “more healthy” than brown rice. Brown rice has extra vitamin E, and there’s slight variation in plenty of vitamins.

If you’re not already consuming black rice, don’t really feel like you need to make a wholesale swap—working it in each infrequently as a grain possibility is ok. Also, if you happen to’re consuming berries and different antioxidant-rich meals, you’re seemingly getting the advantages of anthocyanins.

1. Promotes Heart Health 

Anthocyanins are highly effective antioxidants related to decrease irritation and diminished danger for coronary heart assault or heart problems. Black rice could also be a greater supply of anthocyanins than heart-healthy blueberries, and might be helpful for these involved in sustaining coronary heart health. Black rice can also be a very good supply of fiber, which might help promote wholesome arteries, decrease blood stress and diminished ldl cholesterol.

2. May Benefit Brain Health

What’s good for the guts is nearly at all times good for the mind. Anthocyanin antioxidants can battle in opposition to free radicals and irritation, which might help scale back the danger of dementia and Alzheimer’s illness.

three. Skin and Eye Health

Black rice is an honest supply of vitamin E, which is a robust antioxidant that performs a task in pores and skin and eye health. There can also be proof suggesting it comprises lutein and zeaxanthin, two antioxidants which can be very important for eye health and stopping age-related macular degeneration.

four. Helps Control Blood Sugar

Black rice, like different whole-grain rice, has a low-glycemic index, that means it doesn’t trigger excessive spikes in blood sugar. This might help scale back the danger of kind 2 diabetes, handle blood sugar ranges, and supply an prolonged provide of power.

How to Cook Black Rice

Cooking black rice is fairly much like brown rice, and might be carried out in just a few methods. No matter what, you’ll want a water-to-rice ratio of two:1. To boil, add the rice as soon as water is boiling earlier than simmering and overlaying till the rice is tender and the water has been absorbed.

The greatest distinction, actually, is that it’ll take about 10 minutes longer to prepare dinner than different rice varieties, bringing prepare dinner time someplace between 30 and 60 minutes.

Cooking strategies additionally depend upon what kind you’re utilizing. Black sticky rice, for instance, ought to be steamed. Non-glutinous types, then again, might be ready the identical as brown rice.

Black Rice Recipes

1. Almond-Coconut Black Rice Porridge

Ingredients:

1 cup water

three/four cup black rice, soaked in a single day

half cup almond milk

half cup coconut milk (further for serving)

Coarse sea salt, pinch

half cup coconut flakes

1 banana, sliced (for serving)

Directions:

  1. Place pre-soaked, drained, and rinseed black rice in a medium-sized pot. Add water, almond milk, coconut milk, and salt. Bring rice combination to a boil, scale back warmth, and simmer (coated) for an hour, stirring each 10 minutes. For a thinner consistency, add extra water or almond milk or water in the direction of the tip of cooking.
  2. As the porridge is cooking, place a frying pan over medium warmth and add coconut flakes. Toast evenly, stirring continuously for about three or 4 minutes or till golden brown and aromatic.
  3. Transfer black rice porridge to bowls, prime with sliced banana and toasted coconut and drizzle with coconut milk.

2. Baked Cauliflower Forbidden Rice

Ingredients:

three cups black rice, cooked

1 giant, free-range egg

1 cup breadcrumbs (panko)

1 small head of cauliflower, chopped into bite-sized florets

2 tbsp cornstarch

6 tbsp orange juice (juice of 11/2 oranges)

1/four cup honey

2 tbsp rice vinegar

2 tbsp reduced-sodium soy sauce

2 tsp ketchup

1/four tsp ginger, minced

half tsp sizzling sauce (sriracha)

1 clove garlic, minced

2 inexperienced onions, sliced

1 tsp sesame seeds

Cauliflower Directions:

  1. Preheat oven to 400 levels F.
  2. Whisk the egg in a small mixing bowl. Then in a separate bowl, add breadcrumbs. Submerge every bite-sized cauliflower floret within the egg combination, then into the breadcrumbs, coating nicely.
  3. Place cauliflower on parchment paper-lined baking sheet and repeat with remaining florets.
  4. Bake till cauliflower is golden brown and crunchy (15 to 20 minutes).

Sauce Directions:

  1. As the cauliflower cooks, whisk collectively cornstarch and one tablespoon of water in a small bowl; put aside. In a small pot, combine collectively orange juice, honey, rice vinegar, soy sauce, ketchup, ginger, sriracha, and garlic. Bring sauce to a low boil, stirring continuously. Stir in cornstarch combination and produce to a boil once more. Continue stirring till sauce has thickened (one to 2 minutes).
  2. Warm up cooked rice if obligatory, prime with cauliflower, and drizzle with sauce. Sprinkle with inexperienced onion slices and sesame seeds.

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