Black rice is a type of whole grain rice that has recently gained popularity due to its numerous health benefits. This rice variety is known for its dark color, which comes from the high levels of anthocyanin pigments, the same compounds found in blueberries and blackberries.

Black rice (also known as forbidden black rice or emperor’s rice) is used in traditional Chinese medicine. In the olden days, it was once reserved only for the wealthy and powerful to ensure their health and long life. No one else was allowed to eat it.

Fortunately, that’s no longer the case, and black rice is widely available in, grocery stores, supermarkets and online.

Early research discovered that black rice is even more powerful than blueberries in its antioxidant effects. It may also help boost immunity and protect your body against cardiovascular disease, diabetes and other conditions.

What gives black rice its dark color?
Black rice is especially high in nutrients compared to other types of rice as it’s particularly rich in anthocyanins, a powerful antioxidant pigments that protect your body’s cells from damage. Anthocyanins are what give this rice its unusual color, similar to eggplant, açai berries, blueberries and Concord grapes.

Along with protective anthocyanins, black rice contains high amounts of lutein and zeaxanthin, two carotenoids known for their role in supporting eye health.

In this article, we will explore the many health benefits of black rice and why it is an excellent addition to your diet.

1.  High in antioxidants

Black rice contains high levels of antioxidants, which protect the body from free radicals that can cause cellular damage and lead to chronic diseases such as cancer, heart disease, and Alzheimer’s. The anthocyanins present in black rice have been found to be effective in preventing oxidative damage and reducing inflammation.

2.  Rich in fiber

Fiber is essential for maintaining digestive health and preventing constipation. Black rice is an excellent source of fiber, with one cup of cooked black rice containing about 3 grams of fiber. This can help keep you feeling fuller for longer and prevent overeating.

3. Lowers cholesterol

Black rice has been found to help reduce LDL or “bad” cholesterol levels in the body. LDL cholesterol can increase the risk of heart disease and stroke. The high fiber content in black rice, combined with its antioxidant properties, can help lower cholesterol levels and improve heart health.

4.  Good for weight management

Black rice is a great food choice for those looking to manage their weight. The high fiber content in black rice can help keep you feeling full for longer, reducing the likelihood of snacking between meals. Additionally, black rice has a low glycemic index, which means that it can help regulate blood sugar levels, making it a good option for people with diabetes.

5.  Boosts the immune system

Black rice contains high levels of iron, zinc, and copper, which are essential minerals for a healthy immune system. Iron helps transport oxygen throughout the body, while zinc and copper play a crucial role in maintaining healthy immune function. Incorporating black rice into your diet can help boost your immune system and improve overall health.

6. Support eye health
Carotenoids (a type of antioxidant) help protect the healthy cells in your eyes, especially your retinas. Carotenoids have also been shown to reduce the potentially harmful effects of ultraviolet (UV) radiation and prevent the growth of cancerous cells. Vitamin E in anthocyanin also protects the health of your eyes, as well as your skin and immune system.

Recent findings found that black rice contains anti-cancer properties and protection on the kidneys and liver:

Some sterols and triterpenoids with potential anticancer properties already tested in vitro and in vivo have been isolated and identified from bran extracts of black rice.

Protection against osteoporosis has been suggested for the first time for black rice extracts. Because of its antioxidant and anti-inflammatory properties, black rice also protects liver and kidney from injuries.

One clinical study reported the interest of black rice in case of alcohol withdrawal.

In conclusion, black rice is an incredibly nutritious and healthy food option that offers numerous health benefits. Its high antioxidant, fiber, and mineral content make it an excellent addition to any diet. So the next time you’re looking for a healthy and delicious rice option, consider trying black rice!