What is black rice and what are the benefits of it?

History of the Origin of Black Rice

The unusual grain crop has been grown in Southeast Asia for two millennia. There is no exact information about where the cereal came from and how it began to be cultivated. It is assumed that this happened after the melting of glaciers and the formation of a favorable climate.

Black colored rice is not related to traditional rice. These are the seeds of the wild hygrophilic grass Zizania latifolia, common in China. The grains have an oval shape, a black core and a thin shell.

Dark rice is so called because of its external similarity to white rice. However, in terms of color, composition and properties, it has nothing in common with it.

What is black rice?

Black rice has little to do with real rice. Its grains are the fruits of water tsitsania, an annual cereal relative of white rice. The high cost of black rice is associated not only with its taste, but also with the difficulty of processing, harvesting and growing the product.

It can only be harvested manually: one person tilts the plant over the boat using a special device, the second hits the ear so that the grains begin to fall off. In one hour you can collect no more than 10 kilograms of product.

Chemical composition, glycemic index, trace elements and calorie content per 100 g

Black rice has such a rich composition that it is simply impossible to list all its beneficial components. Here are some of them:

• vitamins A, B, C, E, K, PP, H;
• more than 40 microelements, including copper, iodine, fluorine, zinc, potassium, iron, phosphorus, sodium and others;
• antioxidants;
• 18 amino acids vital for the human body;
• fiber, protein, lecithin;
• fats, proteins and carbohydrates;
• glucose.

The nutritional value of cooked black rice per 100 g is 105 kcal. Protein content - 5 g, fat - 16 g, carbohydrates - 34 g, fiber - 2 g, 4% of the daily iron requirement.

The product has a low glycemic index of 35 units.

Black rice in detail

In its cultivated form, wild rice grows in the state of Minnesota, which now acts as the world's largest exporter of this product. The process of growing and harvesting black rice, which is an annual plant, requires a lot of labor, which is why the cost of this product is very high (from 250 rubles per 0.5 kg).

In the United States and European countries, you can often find wild black rice, which is often used as an ornamental plant and decorates ponds and artificial reservoirs.

Cultivated black rice grains can be chocolate brown or charcoal black in color (the shade depends on the degree of maturity and processing of the grains), and their shape is thin and oblong.

Black rice is non-toxic and contains minimal sodium, which is known to retain excess fluid and salt in the body. Its beneficial properties do not end there. Residents of Japan, India, Thailand, and China regularly consume black rice, which is considered a source of youth, longevity, good mood and a means of protection against cancer.

Black rice is cooked much longer than the usual white rice - from 40 minutes to an hour. Cooked wild rice takes on a purple hue. Most often it is used as a side dish, added to soup, appetizers, salads, desserts, and baked goods.

In addition to long-term processing, wild rice differs from white rice in composition, nutritional value, taste (wild rice has an exotic sweetish taste), smell (slightly nutty) and a wide range of beneficial properties, which we will talk about further.

Composition of black rice grains

The multicomponent composition of wild rice determines its incredible benefits for the body.

Black rice contains:

• vitamins of group B, A, E, K, H, PP, C. 150 g of wild rice contains almost all the required daily requirement of folic acid (B9).
• antioxidants. Their content in wild rice allows it to be placed on a par with blueberries, natural red wine, red grapes, strawberries, and red cabbage.
• macro- and microelements (there are about forty of them in wild rice - iodine, copper, fluorine, sodium, potassium, magnesium, manganese, boron, phosphorus, zinc, calcium, sulfur, silicon, nickel, iron)
• amino acids vital for the body (18 items)
• lecithin
• protein
• biologically active substances
• plant fibers (fiber)
• protein
• carbohydrates
• healthy fats
• glucose

The undeniable advantage of black rice is the low calorie content of the boiled product. 100 g of cooked wild rice contains only 105 kcal.

How is black rice different from white rice?

Black, or wild, rice is the grain of a three-meter plant that grows naturally in water.

The black variety differs from the white variety:

• shape: white – oblong and round, black – oval.
• consistency: classic rice has soft grains, dark varieties have hard grains that require soaking.
• taste: homemade white rice has the taste we are accustomed to, while the wild plant is sweet and has a nutty aroma.

Grains also have different nutrient contents:

The table shows that wild black rice is the most beneficial for health. No wonder in Ancient China it was dubbed the “cereal of longevity and youth.”

How to cook black rice?

The question of how to cook black rice invariably arises when you purchase these unusual grains for the first time. Many housewives, without hesitation, cook black rice in the same way as white, but this is the wrong tactic. Black grains are harder and denser, and if you want to prepare a truly tasty side dish, it is important to observe several important features.

The process of preparing black rice includes several steps:

• Grain preparation. Measure out the required amount of cereal, pour into a bowl and fill with water. After a couple of minutes, remove the floating grains and drain the water.
• Soak. Place the washed cereal in a bowl of cold water and leave for 8-12 hours. You should not let the rice sit for longer; the grains may germinate during this time. Use a simple rule: if you want to cook rice in the morning, soak it in the evening. If you want a side dish for dinner, pour water over the grains before leaving for work.
• Directly boiling. There is nothing complicated about how to cook black rice, but you need to understand that it takes longer to cook than regular white rice. It will take 40-60 minutes to prepare. The classic proportion is 1:3, that is, for 1 cup of rice 3 cups of water.

To determine readiness, taste the black rice; the grains should be soft but firm - keep in mind that they will never boil like white rice. In addition, the finished side dish should slightly change its color and acquire a slight purple tint.

If the rice is not ready yet, and the water has almost boiled away, remove the pan from the heat, wrap it well and leave it to cook. It is not advisable to add water during the cooking process; this will certainly spoil both the taste and nutrient integrity of the cereal.

Please note that depending on the manufacturer, cooking recommendations may vary; always follow the directions on the package.

Note! If you don’t have time for long soaking, pour boiling water over the grains and leave for an hour. But keep in mind that such soaking will retain fewer useful elements in the rice, so do not abuse this method and, if possible, pour the grains in advance.

Beneficial properties for the body

Before including a product in your diet, it is worth studying its benefits and possible harm.

Let's start with the useful properties:

• increases immunity;
• preserves youth, rejuvenates the skin, slows down the aging process;
• normalizes the functioning of the digestive system;
• releases waste and toxins from the body;
• reduces cholesterol levels;
• reduces blood pressure;
• normalizes the functioning of the nervous and cardiovascular systems;
• strengthens the visual system;
• restores hair and nails;
• reduces the risk of cancer and diabetes;
• normalizes the functioning of the adrenal glands;
• reduces the risk of fractures and injuries by strengthening bones and muscles;
• improves the general condition of the body after surgery or serious physical activity.

Gluten free

Almost all grains contain gluten. This sticky substance causes an allergic reaction in some people. Some sources claim that one in six people are sensitive to gluten, but actual intolerance (celiac disease) is diagnosed in less than 1% of the population. So the demonization of gluten in our time is more of a fashion statement.

Black cereals do not contain gluten. But they contain other proteins - asparagine and glutamine.

Important ! Black rice varieties do not cause allergies.

Improves the functioning of the gastrointestinal tract

People with digestive system problems are strongly recommended to include black rice in their diet. Thanks to its rich composition and beneficial properties, you can forever forget about bloating, constipation or diarrhea. In addition, the high fiber content ensures long-term saturation of the body.

Removes harmful substances from the body

Dark rice contains more antioxidants than other grains. In combination with fiber, these two substances remove toxins and waste from the body. Wild rice is especially useful for alcohol poisoning.

Other

Black rice protects, cleanses and strengthens the cardiovascular system, reduces the amount of cholesterol in the body. Thanks to detoxification, the liver, the main hematopoietic organ, is cleared of toxins.

The dietary fiber in dark rice fights inflammation. And carbohydrates contained in grains are absorbed slowly . This prevents the development of:

• oncology;
• obesity;
• diabetes mellitus;
• problems with the heart and blood vessels.

Buy black rice only in the casing. It contains most of the beneficial substances (minerals, vitamins, antioxidants and fiber).

Benefits of black rice for the body

Here are 9 proven health benefits of black rice.

Rich in Antioxidants

In addition to being a good source of protein, fiber and iron, black rice is high in antioxidants ().

Antioxidants are compounds that protect your cells from oxidative stress caused by molecules known as free radicals ().

They are important because oxidative stress is associated with an increased risk of several chronic diseases, including heart disease, Alzheimer's disease and some forms of cancer ().

Although less popular than other rice varieties, research shows that black rice has the greatest total antioxidant capacity and activity ().

In fact, in addition to anthocyanins, black rice has been found to contain more than 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids ().

Therefore, including black rice in your diet may be an easy way to get more disease-protecting antioxidants from your diet.

Summary:

Research shows that black rice contains more than 23 types of antioxidants and has the highest antioxidant activity of all rice varieties.

Contains plant compounds anthocyanins

Anthocyanins are a group of flavonoid plant pigments that are responsible for the purple color of black rice, as well as some other plant foods such as blueberries and purple sweet potatoes (,).

Research shows that anthocyanins have strong anti-inflammatory, antioxidant and antitumor effects (,).

In addition, animal, test tube, and population studies have shown that eating foods high in anthocyanins may help protect against several chronic diseases, including heart disease, obesity, and some forms of cancer (, , , ).

Summary:

Anthocyanins are pigments that are responsible for the black-purple color of black rice. They have also been found to have strong anti-inflammatory, antioxidant and anti-cancer effects.

May improve heart health

Research on the effects of black rice on heart health is limited. However, many of its antioxidants have been shown to help protect against heart disease.

Flavonoids like those found in black rice are associated with a reduced risk of developing and dying from heart disease (,).

Additionally, early animal and human studies suggest that anthocyanins may help improve cholesterol and triglyceride levels ().

One study of 120 adults with high cholesterol found that taking two 80 mg anthocyanin capsules daily for 12 weeks resulted in a significant improvement in HDL (good) cholesterol levels and a significant reduction in LDL (bad) cholesterol levels ().

Another study that analyzed the effect of a high-cholesterol diet on cholesterol plaque formation in rabbits found that including black rice in a high-cholesterol diet resulted in a 50% reduction in plaque formation compared to diets containing white rice ().

Although this study suggests that eating black rice may protect against cardiovascular disease, these results have not been observed in humans.

Summary:

Black rice contains antioxidants that help protect against heart disease. However, more research is needed to understand the effect of black rice on heart disease.

May have anti-cancer properties

Anthocyanins in black rice may also have strong anti-cancer properties.

A review of population-based studies found that higher intakes of anthocyanin-rich foods were associated with a lower risk of colorectal cancer ().

Additionally, a test-tube study found that anthocyanins from black rice reduced the number of human breast cancer cells, as well as slowing their growth and ability to spread ().

To fully understand the ability of anthocyanins in black rice to reduce the risk and spread of certain types of cancer, more research in humans is needed.

Summary:

Early research suggests that anthocyanins in black rice may have strong anti-cancer properties, but more research is needed.

May support eye health

Research shows that black rice contains high amounts of lutein and zeaxanthin, two types of carotenoids that are linked to eye health ().

These compounds act as antioxidants, helping to protect your eyes from potentially harmful free radicals ().

Specifically, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves ().

Research suggests that these antioxidants may play an important role in protecting against age-related macular degeneration (macular degeneration), which is the leading cause of blindness worldwide. They may also reduce the risk of cataracts and diabetic retinopathy (, , , ).

Finally, a 1-week study in mice found that consumption of black rice anthocyanin extract resulted in significantly less retinal damage when the animals were exposed to fluorescent light. However, these results have not been replicated in humans ().

Summary:

Black rice contains the antioxidants lutein and zeaxanthin, which have been shown to protect the retina from potentially harmful free radicals. Although anthocyanins may also protect eye health, human studies are currently lacking.

Gluten Free

Gluten is a type of protein found in grains such as wheat, barley and rye.

People with celiac disease need to avoid gluten as it triggers an immune response in the body that damages the small intestine ().

Gluten can also cause negative gastrointestinal side effects, such as bloating and abdominal pain, in people with gluten sensitivity ().

While many whole grains contain gluten, black rice is a nutrient-dense, naturally gluten-free option that those on a gluten-free diet can enjoy.

Summary:

Black rice is naturally gluten-free and may be a good option for people with celiac disease or gluten sensitivity.

May help you lose weight

Black rice is a good source of protein and fiber, which can promote weight loss by reducing appetite and increasing feelings of fullness (,).

Additionally, early animal studies suggest that anthocyanins, like those found in black rice, may help reduce body weight and body fat percentage (, ,).

One 12-week study found that adding anthocyanins from black rice to obese mice on a high-fat diet resulted in a 9.6% reduction in body weight. However, these results have not been replicated in humans ().

Although research on the role of black rice in weight loss in humans is limited, it has been found to help with weight loss when combined with brown rice.

In a 6-week study of 40 overweight women, those who ate a mixture of brown and black rice up to 3 times a day on a calorie-restricted diet lost significantly more body weight and fat than those who ate white rice ().

Summary:

Considering that black rice is a good source of protein and fiber, it can help promote weight loss. Additionally, while animal studies have shown that anthocyanins may promote weight loss, more research in humans is needed.

8–9. Other Potential Benefits

Black rice may also have other potential health benefits, such as:

1. May lower blood sugar levels . Animal studies show that eating black rice and other anthocyanin-containing foods may help lower blood sugar levels in people with type 2 diabetes. Human studies are needed to confirm these effects (, ).
2. May reduce the risk of developing non-alcoholic fatty liver disease (NAFLD) . A study in mice found that including black rice in a high-fat diet significantly reduced fat accumulation in the liver ().

Summary:

Black rice may help lower blood sugar levels in people with type 2 diabetes and reduce the risk of NAFLD, although more research is needed.

Benefits of black rice for weight loss

Black cereal is a low-calorie product, but even a small portion of it helps to satiate the body quickly and for a long time.

These features of wild rice crop attracted the attention of nutritionists, who began to create menus based on it for those who want to lose extra pounds.

Express diet

The duration of this diet is 1-3 days:

1. Boil black rice without salt and spices.
2. During the day, eat the amount of product that your body requires, dividing the dish into 4-5 times.
3. Drink plenty of water (at least 2 liters) and herbal tea.

It is not recommended to use the rice diet without consulting a specialist.

Rice breakfasts

This breakfast will give you a boost of energy for the whole day:

1. Soak 2-3 tbsp. l. grains before bed.
2. In the morning, cook rice without salt and have rice porridge for breakfast.
3. Do not eat or drink for the next 2 hours.

You can prepare your usual dishes for lunch and dinner, but to enhance the effect, it is recommended to exclude sweets, flour, smoked and fried foods.

Composition and properties of black rice

Black rice has a similar composition to other cereal crops. It contains proteins, fats, carbohydrates, vitamins and minerals.

Composition of black rice*:

*The amount of substances in black rice depends on its type, variety and area of ​​collection.

** When creating a healthy menu, it is necessary to take into account that the calorie content of dry grain and the finished product are different.

***The table shows the sodium content of cultivated rice. In wild varieties, the level of the mineral can be several times higher.

Cereals are rich in amino acids. It includes 18 of 20 species. The black color of the cereal is determined by the anthocyanins contained in the grain. This cereal contains essential fat-soluble vitamins (D, E, A).

The glycemic index (GI) of the product ranges from 36 to 40 units. This indicator allows the use of dishes based on this cereal for all types of carbohydrate metabolism disorders, even for diabetes. Nutritionists recommend black rice for adherents of a healthy lifestyle to prevent such disorders.

Application

The wild variety of rice is nicknamed “living” due to its unique properties. Therefore, in addition to cooking, it is widely used in cosmetology and folk medicine. In Japan, for example, members of the imperial family ate two tablespoons of sprouts or black rice flour every day to get rid of gastrointestinal problems and maintain youth.

In folk medicine

In folk medicine, unique grains are used for different purposes:

1. To cleanse the body . The rice is soaked in water, then boiled for 5 minutes. The grains prepared in this way contain a minimal amount of starch and cleanse the gastrointestinal tract, absorbing toxins and wastes like a sponge.
2. To lower cholesterol . Boil 100-200 g of cereal without salt and spices. The dish can be divided into several portions and eaten separately, or added to salads, yogurt, etc.
3. To lose or maintain weight . Boiled black rice is an excellent product for a “fasting day”. It can be done once a week to maintain weight after losing weight. To do this, boil rice and eat it 5-6 times a day in equal portions. Herbal tea and water (at least 2 liters) complement the diet.

In cosmetology

Dark rice perfectly copes with the signs of aging, improves the condition of skin, hair and nails and fights inflammation.

Mask to restore facial skin tone

It is recommended to do this mask once a week:

1. Grind 2 tbsp. l. rice sprouts and mix them with 2 tbsp. l. fat sour cream.
2. Add 2-3 drops of lavender essential oil.
3. Apply to cleansed and dry facial skin, leave for 15-20 minutes.
4. Rinse off with warm water.

Rice water for hair

Rinse your hair with this broth after washing or add 2 tbsp. l. for homemade hair masks:

1. Pour 2 tbsp. l. black rice 400-500 ml water.
2. Cook over low heat for 15 minutes.
3. Strain.

Black rice scrub

This product will give your skin a second youth:

1. Grind the grains to flour.
2. Mix the mixture with vegetable oil or cream until the consistency of sour cream.
3. Apply to the body with massage movements.

Cleansing mask

This recipe is great for inflammation and skin rashes:

1. Grind and soak dark rice grains.
2. Apply the paste to a cleansed and steamed face for 10-15 minutes.
3. Rinse off with warm water.

Possible harm and contraindications

For most people, black rice is only beneficial. However, there are also undesirable consequences.

Among the most common:

1. Problems with the gastrointestinal tract . In case of exacerbation of diseases, consuming the wild variety will worsen your health and may cause stomach upset.
2. Individual intolerance. Although black rice is considered hypoallergenic, allergic reactions are possible in rare cases, especially in children.
3. Kidney problems. Black rice helps remove fluid from the body, which can lead to complications in kidney failure.

Contraindications include:

• chronic intestinal diseases;
• kidney and bladder diseases;
• haemorrhoids;
• diabetes mellitus - patients experience a deterioration in their condition with excessive consumption of the product.