Introduction:
Black rice (pigmented rice) is one of the rice varieties and its scientific name is Oryza sativa which is also called imperial rice and forbidden rice. Black rice is reserved for the royal people in China during the olden days and it is a rich source of nutrition. Traditional white rice has other pigmented varieties, among which black rice is gaining attention due to its beneficial properties, and nutritional value and is considered a functional food. Unlike typical white rice, most of the outer layers of the black rice are retained during milling. Thus, the bran along with the germ layer is highly nutritious and may be beneficial for health. Let us discuss the importance and health benefits of black rice.
Nutritional Value of Black Rice:
| Nutrient | Percentage content |
| Carbohydrates | 73.93 |
| Lipids | 3.41 |
| Fiber | 3.83 |
| Protein | 9.15 |
The nutrient content of black rice per 100g.
Properties of Black Rice:
Anti-obesity
Anti-lipidemic
Anti-hypertensive property
Antioxidant
Act as anticancer property
Antiulcer property
Antiviral property
Anti-inflammatory
Uses of Black Rice for Overall Health:
Black rice may have potential uses and some of the potential benefits of black rice are given below.
1. Uses of black rice for diabetes
Regular intake of black rice might help to reduce the risk of type 2 diabetes due to the presence of phenolic compounds. The phenolic compounds present in the black rice might interfere with the pancreatic a-amylase and intestinal a-glucosidase which are responsible for breaking down the sugars. This may lead to a decrease in blood glucose levels and may reduce the risk of type 2 diabetes. However, diabetes is a chronic illness that requires you to strictly adhere to the doctor’s advice and treatment. Do not self-medicate.
2. Uses of black rice for oxidative stress
The antioxidant potential of black rice may help against oxidative damage and helps in eliminating free radicals. Free radicals might contribute to chronic diseases and inflammation in the body which indirectly leads to oxidative stress. The phenolic and bioactive compounds in black rice may be helpful in antioxidant activity. Therefore, black rice may be the potential to reduce oxidative stress and may help against various diseases. However, in case of any chronic illness, you must contact your healthcare provider and get a proper diagnosis and treatment.
3. Uses of black rice for heart disease
Adding black rice to your diet might help you manage heart diseases like hypertension and atherosclerosis (accumulation of cholesterol in the artery walls). Regular intake of black rice may reduce cholesterol levels and inflammation in the walls of blood vessels. This may help in reducing the risk of atherosclerosis and blood pressure. Additionally, the flavonoids present in black rice may also reduce the risk of high blood pressure. Therefore, black rice might be helpful for the heart and maintaining proper blood pressure. However, in case of any heart disease, you must contact your healthcare provider and get a proper diagnosis and treatment.
4. Uses of black rice for stomach
Black rice is a rich source of fibre which helps in clearing out the toxins from the stomach. High fibre content may help with regular bowel movements. These properties may reduce stomach problems like gas, constipation, stomach ulcers, and haemorrhoids. Adding sufficient fibre to the diet may be an excellent way to eliminate stomach problems. However, if you are experiencing any stomach problems, you need to contact a qualified physician and get treated. Do not self-medicate.
5. Other Uses of Black Rice:
Osteoporosis
Osteoporosis is the condition of the bones caused due to reduced osteogenesis (bone formation) by the bone marrow cells. Research suggests that consuming black rice may protect against osteoporosis. However, you should also consult your doctor and get proper treatment.
Asthma
Black rice contains anthocyanin, which may scavenge the free radicals in the body which are involved in allergic asthma and respiratory problems. However, if you are experiencing any asthma-related problems, you need to contact a qualified physician and get treated. Do not self-medicate.
How to Use Black Rice?
You may use black rice as an alternative to traditional white rice.
Side Effects of Black Rice:
Black rice is rich in fibre. Consuming too much black rice may cause problems like gas and abdominal pain. Therefore, you are advised to eat black rice in moderation.
Precautions to Take with Black Rice:
You need to take these precautions while using black rice.
Being rich in fiber, black rice might lead to problems like gas and abdominal pain if consumed in excess. Therefore, the elderly should stick to moderate food amounts. Children should consume black rice under the supervision of elders.