The Benefits of Black Rice for Health that many are unaware of. In addition, black rice, despite being less popular than brown rice or wild rice , Black air roz , known as forbidden rice , is an ancient grain that has health benefits even more impressive than most other varieties of rice related issues. This type of rice is not only rich in powerful antioxidants that fight disease, but also contains dietary fiber , anti-inflammatory properties and has the ability to prevent the development of diabetes, cancer, heart disease and even weight gain .
The Black air roz has been consumed in the regions of Asia for thousands of years; in fact, for centuries it was reserved only for Chinese royalty. Today, this type of rice is gaining in popularity and popping up in more health food stores, as people discover the numerous benefits of air black roz for health.
Nutritional Value of Black Rice:
A portion of Black Ar roz contains only about 160 calories but offers a very high amount of flavonoid phytonutrients, a good source of fiber , also a good amount of mineral, including iron and copper, and even a good source of vegetable protein . Only the outer shell of the grain has one of the highest levels of antioxidant anthocyanins of any food! A half-cup serving of Air roz black cooked, or about ¼ cup of raw, contains approximately (at recommended daily values):
- 160 calories;
- 5 grams of fat;
- 34 grams of carbohydrates;
- 2 grams of fiber ;
- 5 grams of protein ;
- 4% DV for iron .
Want to know how black rice compares to other varieties of rice ? See how different types of rice differ in terms of nutrient content when we compare a 100gm portion of each type:
- Polished white rice – contains 6.8 protein , 1.2 iron , 0.6 fiber .
- Brown rice 7.9 protein , 2.2 iron and 2.8 fiber ;
- Red rice: 7.0 proteins , 5.5 iron and 2.0 fibers;
- Black rice : 8.5 proteins , 3.5 iron , 4.9 fibers and the highest amount of antioxidants from any variety of rice .
You can see that black rice contains the highest amount of antioxidants , proteins and dietary fiber of all varieties of rice ; In addition, the Black roz air is also a good source of iron . And while scientists are finding that some types of rice contain arsenic, you can do some simple cooking steps to avoid arsenic poisoning.
Cooking Air roz black like pasta dramatically reduces arsenic levels. Researchers in the UK have also found that cooking rice in a coffee pot reduces arsenic by up to 85%.
History of Black Rice:
The black rice is commonly referred to as ” rice banned” because of its long and interesting history. As you probably know, all varieties of rice are a substantial and important planting in the diet of almost all Asian populations and have existed for thousands of years. In China, the Black roz air is known to be good for the kidneys, stomach and liver since ancient times.Millars of years ago in ancient China, noble Chinese men took possession of every grain of the black roz air , banning its consumption between anyone who is not royalty or very rich.
The planting was in very limited quantities, closely monitored and reserved only for the highest elite class. Common Chinese people could not grow or consume that Air black roz which led to his only name that brings with it today.
In fact, black rice was first introduced in the United States in the 1990s, although it has been enjoyed in other parts of the world for many years. Today it is no longer banned but is still grown in relatively small quantities, especially compared to other types of rice varieties widely available. Check Out The Benefits Of Black Rice For Health:
Full of Antioxidants:
The bark of black rice , which is the outermost layer of the rice grain , contains one of the highest levels of the antioxidant anthocyanin found in any known food. The black rice has a black or deep purple, which is an indication of their high properties antioxidants , just as fruit antioxidants like blueberries, raspberries and cranberries, which have deep colors.
Sources show that the anthocyanin content of black rice is higher than any other grain, including rice , rice red, red quinoa or other varieties of colorful whole grains.
Anthocyanin has the ability to prevent a multitude of common but serious diseases, according to numerous studies analyzing the benefits of this antioxidant. Anthocyanins have been attributed to the prevention of cardiovascular disease, cancer protection that can be caused by free radical damage, improved brain function, reduced inflammation and more.
Whole grain nutrients are lost when the outer layer, hull and bran are removed. Only whole grains that have all their natural parts retain their antioxidants , vitamins, minerals, and fiber . The white rice , and other refined grains, loses these beneficial properties during the milling process.
While brown rice and red rice also contain beneficial antioxidants , only black rice contains anthocyanin. In addition, black rice also contains vitamin E, which is useful in maintaining the health of the eyes, skin and immune system, as well as other important functions.
Protects Heart Health:
Studies have shown that black rice decreases the dangerous formation of atherosclerotic plaques in the arteries, which is very important to keep arteries clean and prevent heart attacks and strokes. The anthocyanins found in Ar roz black help in maintaining healthy cholesterol levels, reducing total cholesterol, bad cholesterol and total triacylglycerol concentrations.
These are 3 factors commonly involved in cardiovascular disease. Considering how common heart disease is in almost all developed western countries today, this is one of the reasons why consuming curative foods like black rice is so important.
Detoxify the Body:
Studies have shown that eating black rice can detoxify the body and cleanse the liver of harmful toxins, thanks to the high content of antioxidants of rice . In a recent study in animals, the antioxidant status of blood , liver and a major artery, the aorta, was evaluated in rabbits fed refined white rice or black ar roz
The results showed that rabbits fed with black Ar roz experienced less oxidative stress (also called free radical damage), contained more antioxidants in the blood , experienced detoxification in the liver and also reduced plaque buildup in the arteries. The phytonutrients found in the black air roz help the body in reducing inflammation and cleansing the body of harmful substances that can contribute to a wide range of problems.
Good Fiber Source:
Air black roz and other varieties of brown rice – like wild rice , red or brown – have a similar amount of fiber , with about 2-3 grams per half cup. The fiber in the black air roz helps in preventing constipation, bloating and other undesirable digestive symptoms. The fiber binds waste and toxins in the digestive tract, helps to remove and contribution to the regular bowel function.
The dietary fiber found in black roz air can also help you to satiate it and be satisfied for a long period of time between meals, which can aid in weight loss.
Studies have found that a diet rich in fiber derived from brown rice protects against obesity, heart disease, diabetes and digestive disorders such as irritable bowel syndrome (IBS). This is because fiber has an important job of cleansing the body of toxins, helping in reducing inflammation and cleaning the arteries as it eliminates the waste and the pest from the body. The Air black roz can also prevent or cure cases of diarrhea, since the fiber adds bulk to your stool.
Like other varieties of rice , black rice naturally does not contain gluten , the protein found in all wheat , rye, and barley products. It is estimated that 1 in 7 people are sensitive to gluten but still test negative for celiac disease.
After eating something with gluten , those with gluten sensitivity suffer many of the same symptoms as those with celiac disease (a confirmed allergy to gluten ), including bloating, constipation, diarrhea, nutritional deficiencies, and an increased risk of developing bowel syndrome leaky
Consuming black rice instead of refined grains and processed flour products is not only delicious but also all foods containing wheat , barley and rye – even those that are whole grains can help in eliminating digestive problems associated with consuming gluten for many people.
Help in Diabetes Prevention:
Studies have shown that when it comes to the risk of developing diabetes and even obesity, consuming whole grains is much more beneficial and preventive than consuming refined carbohydrates.
Compared to consuming processed carbohydrates that are stripped of their fiber , antioxidants and other nutrients that help slow the absorption of sugar in the bloodstream, black rice is a much healthier option. The black rice contains all the bran where the fiber is stored, and the fiber is able to control glucose ( sugar ) and also promote the acquittal by the body for a long period of time.
When researchers looked at white and brown rice consumption relative to the risk of type 2 diabetes, they found that white rice was more likely to contribute to insulin resistance and diabetes risk. The replacement of whole grains, including brown rice or Air roz black , instead of white rice , white bread, pasta and sugary cereals can reduce the risk of type 2 diabetes and other complications, in addition to maintaining its controlled weight and your energy levels balanced.
It is very important that people with pre-diabetes, diabetes or other forms of metabolic syndrome and insulin resistance consume 100% whole grains, unlike the processed “white” types that do not have fiber.
The same can be said for those people struggling with weight loss, since the fiber and nutrients present in the black roz air help turn off the signs of hunger and prevent overeating. Research has shown that brown rice varieties can prevent insulin resistance, which is linked to an increased risk of obesity.
Where to Buy Black Rice:
The popularity of black roz air and the knowledge about its numerous health benefits are growing in the western nations but still remains much less popular than white rice which is less healthy. At this time, you can find it in most natural food stores and large gourmet food markets, in addition to Asian supermarkets.
The hope is that the more people learn about the benefits of black air roz , will probably become more widely available in supermarkets and large-scale restaurants.
As the mentioned benefits of black rice are found in rice bran , you should always buy 100% whole rice. In this way you will be making sure you are consuming the correct type by checking the ingredient label and looking for the words ” Ar roz black integral “as the first and ideally the only ingredient on the list.
How to Cook Black Rice:
The black rice comes from the same family of plants that other colored rice and includes several varieties, such as Air roz black Indonesian and Air roz black Thai jasmine. The different types of black air roz contain very similar health benefits and all have a smooth and velvety taste, similar to the taste of brown rice more known.
Being unrefined and denser than white rice , the black rice takes longer to cook. The best results can be achieved by soaking your black rice for at least an hour before cooking it, but preferably for several hours.
If you can plan ahead and let your rice soak in, it will reduce the amount of time needed to cook and will also make the nutrients in the Black Air more absorbable.
After watering the rice , wash and place on the stove with two cups of water for each cup of rice. Boil the rice for at least half an hour, if you have left the rice in the sauce, and for one hour if you have not done so. Check the texture of the rice after that time to see if it is chewy and cooked; if not, continue boiling until you reach the texture you are looking for.
Black Rice Recipes:
Do not know what to do with Black roz air ? Make a delicious dish alone, with a little salt and pepper, but can also be used to fry, cook soups and stews, or sprinkle on top of a salad. Add cooked black rice to homemade vegetarian burgers, on burritos instead of white rice , or serve with fresh baked vegetables.
Some people even choose to grind dry rice grains in a coffee grinder or food processor and then use ground rice to bake, bake fish or sprinkle with other foods for an extra boost of antioxidant. The black rice has been used in traditional Chinese desserts and snacks to make a porridge, cakes or breads, pasta and more.
So as you can see, there are many options to add the Black Air roz in your diet. Another interesting use of Air Black roz is to use it as a natural dye. Some small manufacturers nowadays add black air roz , either powder or extract, in beverages and other foods, in order to avoid the use of dyes and artificial ingredients that can be harmful in several ways.
Concerns about Black Rice:
Although black rice contains beneficial nutrients, grains are usually most beneficial when consumed in moderation as part of a healthy and well-balanced diet. Even if the black rice contains more fiber and antioxidants than refined grains or food with carbohydrates, all the grains still have the ability to affect the levels of sugar in blood . Keeping an eye on portion sizes of all grains is always a good idea.
Consume grains like Air roz black as a source of fat healthy and some protein. This further delays the time that carbohydrate sugars take to impact blood glucose levels .
Old and whole grains, such as Air roz black , can have a healthy role in the diet of a person, if they are aware of how much they consume and also ensure to get enough protein and fat healthy other foods.