If you haven’t heard of black rice, it’s not surprising. However, if you’ve already cut white rice out of your diet and replaced it with brown, congratulations! You’re headed in the right direction.
Before you dash out the door and head to your supermarket, have a read about why this “forbidden” grain should be the only rice you eat.
Lower in Calories
Compared to brown rice, and if you like counting your calories, a 1/3 cup serving of dry black rice contains 200 calories while the same amount of brown rice contains 226. This may not seem like a lot but it adds up. 26 extra calories a day, over a year, will lead to 1.2kg in weight gain!
The Good Stuff
You already know that black rice has less calories when compared to brown rice (let’s not even go the white-rice route!), but what else is great? Well, black rice also has less fat, more fibre, less carbohydrates, more protein and more iron.
For example: in a 100gm (about 1/2 a cup) serving, brown rice contains 7.9g of protein and 2.8% of fibre, while black rice contains 8.5g protein and 4.9% of fibre.
Even Better Stuff
- Antioxidant Properties: the bran hull (outer most layer of the grain) contains one of the highest level of antioxidant anthocyanin. Its colour (black or deep purple) indicates its level of high antioxidant properties; much like black and blueberries. Anthocyanin has been connected with helping to prevent cardiovascular disease as well as protecting against cancer.
- Detoxifying the Body: Studies have demonstrated that consuming black rice can help to cleanse the liver of harmful toxic build-up. This is thanks to its high antioxidant content.
- Improves Digestive Health: The high-fibre contect in black rice helps to prevent constipation, bloating, and other unwanted digestive symptoms. Fibre binds to waste and toxins within the digestive tract, helping to pull them out and to contribute to regular bowel function.
- Potential Weight Loss: Black rice also helps you to feel full for longer. This relates to being satisfied for a longer period between meal times and may aid in weight loss.