What Is Black Rice?
Black rice (Oryza sativa) or the deep purplish colored rice variety colloquially called ‘forbidden rice’. The rice derived its name because, in ancient China, this rice variety was only for the upper or rich-class people. Black rice is a roasted rice variety with a nutty taste and soft consistency. There are several types of black rice available locally in the market that range from waxy or sticky black rice to non-waxy and non-sticky black rice. The type of black rice called ‘forbidden rice’ is the non-waxy variety only, which one is more likely to find in the nearest stores.
Black rice comprises roughly the same number of calories as contained in a serving of white rice, but in comparison to white rice, the high anthocyanin content and the potent antioxidant activity present in black rice are much higher. In addition, because of the multiple health benefits, black rice is known as ‘longevity rice.’ It can be consumed either alone as a side dish or with some sides like salads, stir-fried dishes, or even desserts from black rice.
What Is the Nutrition Content of Black Rice?
The following nutrition information has been provided by the United States Department of Agriculture (USDA) for an approximately one-quarter cup of around 43 grams or 1.52 ounces of dry, uncooked black rice (medium grain):
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Fat: 0.05 ounces.
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Sodium: 0 ounces.
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Carbohydrates: 1.2 ounces.
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Fiber: 0.03 ounces.
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Sugars: 0 ounces.
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Protein: 0.14 ounces.
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Iron: 1080 micrograms.
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Total Calories: 160 kilocalories.
Black rice also comprises two different kinds of starch, known as digestible starch and resistant starch. Resistant starch contributes to less than three percent of cooked rice and can help reduce the overall calorie content that one consumes.
When black rice is cooked without any added fat, one will still gain only about 0.05 ounces of healthy fat from a single serving. A single serving of black rice would also provide around 0.14 ounces of protein.
Black rice, though not a significant source of vitamins or micronutrients, can yield around 1000 micrograms of iron or that can contribute to around six percent of the daily recommended value of iron needed for red blood cell metabolism in the body.
Many commercial black rice varieties also have a good potassium content that can contribute to around four percent of the daily value needed for the revitalization of blood pressure and metabolism.
What Are the Health Benefits of Black Rice?
1. Boost of Cognitive Functions: Preliminary limited research studies published in 2019 reveal that a component of anthocyanin that gives the fruits and vegetables their characteristic color, for instance, the purple color of black rice has cyanidin-3-glucoside or C3G as a component. This compound can improve cognitive function in older adults who suffer from memory impairment.
2. Reduces Risk of Cardiovascular Diseases: Plant-based anthocyanin compounds are known to reduce individual risk factors for developing cardiovascular disease. Nutrition research evidence also suggests that consuming anthocyanin-rich foods can easily reduce the risk of heart stroke or disease.
3. Exerts an Anti-Cancer Effect: Black rice has several phytochemicals present in it that are associated with anti-cancer effects. Several in vitro studies conducted on black rice show antiproliferative activity against breast cancer cells specifically.
4. Promote Cellular Health and Have an Anti-Ageing Impact: Preliminary in vitro research on animal models shows the promising potential of black rice to promote healthy cellular functions, prevention of free radicals, improved wound healing, and an anti-aging impact. Scientific evidence in humans is so far limited regarding this benefit.
What Are the Possible Allergies Associated With Black Rice?
Though rice allergies are not usually common, some individuals may be allergic to certain varieties of rice including younger children and young adults. If one notices any possible symptoms of black rice allergy, such as skin rash, skin inflammation or redness, oral or lip swellings, oral allergy syndrome, stuffy nose, or wheezing, and anaphylaxis in severe cases, they must report to the professional health care provider or allergist immediately.
There is also a black rice allergy condition called ‘food protein-induced enterocolitis syndrome’ (FPIES), that may cause potentially allergic symptoms from consuming black rice. Grains such as barley, oats, or wheat may be triggers for FPIES.
How Is Black Rice Stored and Used for Culinary?
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Storage: Black rice can be easily purchased from the nearest supermarkets or in online retail stores as it is available throughout the year. They can easily last for one year if stored in proper storage conditions, away from heat and light, and in a cool, dark place that is free of pests, as they can cause spoilage. One can also refrigerate or even freeze the raw or cooked rice.
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Culinary Use: One can cook black rice just like they cook the other types of rice varieties in a rice cooker or a traditional sauce pan. For plant-based meals, bean salads or leafy green veggies can also be added to a bulk of black rice. Using black rice as a base, a person can add some stir-fried veggies or tofu, paneer, or chopped carrots, peas, and onions for flavorful rice meals. Black rice can be used to prepare burritos, omelets, and soups, or even sticky black rice can be used for rice puddings and desserts.
Conclusion
Though research studies regarding the consumption of black rice specifically are so far limited, anthocyanin-rich foods have also been used as a part of traditional Chinese and European medicine for many centuries for a broad range of health ailments. In vitro studies regarding these anthocyanin-rich and antioxidant-rich black rice varieties - be it sticky or non-sticky rice have shown promising potential regarding systemic health benefits. The nutty flavors of black rice and its soft texture make it a modern culinary favorite in many of the global dishes, ranging from main course meals, and side dishes to desserts and puddings. One can use black rice as a healthy substitute for white rice or brown rice in dishes or recipes any day.
