Black Rice -Forbidden Rice

Black rice is (also known as longevity rice and purple rice ) currently one of the healthiest food types that can be obtained today. Packed with a wide array of nutrients, black rice has a very rich and interesting history. As most people know, rice is a base food source in Asia. Black rice is an heirloom or heritage variety.

During the years when China was ruled by an emperor, black rice was dubbed as the "Forbidden Rice". It was cultivated in very small amounts because it was only for the emperor's consumption. Although no such ban is being practiced nowadays, black rice is still very much produced in low amounts, especially when compared to brown and white rice.The bran hull (outermost layer) of black rice contains one of the highest levels of anthocyanin antioxidants found in food.The grain has a similar amount of fiber to brown rice and, like brown rice, has a mild, nutty taste.

The bran or hard outer shell of the black rice is the part with all the great benefits but it also makes the rice a little tricky to cook. Like brown rice, it will take close to an hour although the actual cooking time can be shortened by soaking the rice for an hour, or even overnight, to speed the process.

Black rice can be used in place of brown or white rice and is often featured in dessert recipes, particularly rice puddings, because its natural flavor is rich and sweet.

 

Health benefits of black rice : 

Contains a large amount of antioxidants. Black rice is a good source of antioxidants - a substance known for helping individuals flush out body wastes on a regular basis. Antioxidants can be found in coffee and tea but is definitely more prevalent in black rice. Notice the black appearance of this rice? The color can be attributed to the same chemicals that give acai berry and blueberries their distinctive coloring. The very same chemicals are also responsible for the high antioxidant count of the two.

Heart attack preventive. Studies show that black rice contains a large amount of anthocyanins, an ingredient that is capable of lowering the risk of heart attack. It does this by preventing the buildup of plaques in the arteries which is the most common reason why heart attacks occur. Even better, it was revealed that anthocyanins is more capable of controlling cholesterol levels than any other food supplement available today.

Other possible health benefits. Aside from the two mentioned that have already been proven by science, Black rice is also being looked at as possible prevention from serious illnesses. Some of the diseases it can prevent includes include Alzheimer's, diabetes and even cancer.

Black rice contains essential amino acid like lysine, Tryptophan; vitamins such as vitamin B1, vitamin B2, folic acid; and is a good source of minerals including iron, zinc, calcium and phosphorus.

In China, black rice is claimed to be good for the kidney, stomach and liver,a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants.

Here is what a typical serving (one quarter cup, uncooked) of black rice will provide your body with:

• 160 calories
• 5 g fat – 2% Recommended Daily Value (RDV)
• 34 g carbohydrates – 11% RDV
• 2 g dietary fiber – 8% RDV
• 1 g sugar
• 5 g protein
• No saturated fat
• No cholesterol

Here’s how the different types of rice differ in terms of nutrient content when we compare an 100gm serving of each kind:

• 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 protein, 5.5 iron, and 2.0 fiber.
• Black rice: 8.5 protein, 3.5 iron, 4.9 fiber, and the highest amount of antioxidants of any rice variety.

Black rice contains the highest amount of antioxidants, protein and dietary fiber of all rices varieties; plus black rice is also a good source of iron, which can be hard to get for plant based eaters who rely on grains and legumes for protein.

How to Cook Black Rice

Black rice comes from the same plant family as other colored rices and includes several varieties, such as Indonesian black rice and Thai jasmine black rice. The different types of black rice contain very similar health benefits and all have a mild, nutty taste which is similar to the taste of more familiar brown rice.

Because it is unrefined and denser than white rice, black rice takes longer to cook. The best results can be achieved by first soaking your black rice for at least one hour before cooking it, but preferably for several hours.
If you can plan ahead of time and soak your rice, you will cut down on the amount of cooking time required and also make the nutrients in the rice more absorbable.
After soaking your rice, rinse the rice clean and then place it on the stove top with two cups of water for every one cup of rice. Boil the rice for at least one half  hour if you did soak the rice, and for one hour if you didn’t.
Check the texture of the rice after this time to see if it is chewy and cooked through

Nutrients in Rice

It is well-known that brown rice is a healthier alternative to white. The difference between the two is that white rice is devoid of bran, which is full of vitamins, minerals and antioxidants. Like brown rice, black rice has similar nutrient levels and higher amounts of antioxidants. It is also a source of fiber and minerals, including iron. A 100 gram serving of black rice has 8.5 grams of protein, 3.5 milligrams of iron and 4.9 grams of fiber. Compared to white, brown and red rices, black rice has the highest amount of protein and double the fiber of brown rice.