Black Rice – Health Benefits and Recipes

You’re probably familiar with the terms “white rice,” “red rice,” and “brown rice.” But are you familiar with the concept of black rice? It is a kind of wild rice with a colour between black and a very dark purple. In recent years, it has seen a surge in popularity and has emerged as a viable alternative to the traditional preparation of white rice due to its higher nutritional value.

Forbidden rice, sometimes purple rice, is a bowl of highly uncommon rice from the Oryza sativa family. 10,000 years ago, it began in China and subsequently expanded over Asia. Eventually, some civilisations began crossbreeding rice grains to maintain a consistent colour. Black rice’s most well-known attributes are taste, colour, and health advantages.

Nutrients in Black Rice

Black Rice - Health Benefits and Recipes

There aren’t many calories in a serving of black rice. Flavonoid phytonutrients in black or forbidden rice, which have just 160 calories per serving, are very potent. As a bonus, it’s a fantastic source of fibre, minerals, and plant-based protein. In addition, the grain’s outer hull has the greatest concentration of antioxidants called anthocyanins of any food.

Can you tell me how nutritious black rice is? Approximately :

There are 156 calories in a serving of broccoli.

  • 1 gram of protein
  • a healthy serving of lean protein, at just 4 grams
  • A gram of fat has 1.5 calories.
  • 2.3 grams of fibre per serving
  • 0.7 micrograms of iron (4 %DV)

The Health Benefits of Black Rice

Antioxidants that are fat- and water-soluble are abundant in black rice. According to research, it offers several health advantages. The health advantages of black rice include-

1. Rich Source of Iron and protein

Black Rice - Health Benefits and Recipes

Black rice provides 9 grams of protein per 100 grams, while brown rice has 7 grams of protein per 100. Additionally, a serving of black rice offers 3.5 milligrams of Iron. Iron aids in the transportation of oxygen throughout the body’s cells. Maintaining processes in the body and healing damaged tissues may be achieved by consuming black rice protein.

2. Antioxidants

Antioxidant levels in black rice are the greatest, according to research. The body’s oxidative stress is battled by anthocyanin. Cancers, including breast and colorectal cancer, are also less likely to develop due to regular exercise. In addition to anthocyanin, black rice contains flavonoids and carotenoids with antioxidant characteristics.

3. Amino Acids

Approximately 18 amino acids may be found in black rice, essential to the body’s normal functioning, cell repair, and regeneration. This supplement also maintains energy levels.

4. Helps in the maintenance of a healthy heart

Black Rice - Health Benefits and Recipes

Maintaining a healthy level of cholesterol and triglyceride levels is achieved by consuming black rice. Heart health is supported, and heart disease risk is reduced by maintaining normal cholesterol and glucose levels. Regular intake of black rice also reduces the production of plaque deposits in the blood vessels, resulting in smooth blood flow. It lowers the chance of a heart attack or a stroke.

5. Eye Health Benefits

Carotenoids found in black rice, such as lutein and zeaxanthin, aid in the protection of the eyes. One of the most common causes of blindness in old age is the eye’s optic nerve deterioration. In addition to protecting the eyes from UV rays, antioxidants may help prevent eye damage.

6. Combats Inflammation

Black rice has been shown in tests to have anti-inflammatory and antioxidant properties. This supplement is needed to combat cellular free radical damage and boost the immune system. It may also be used to treat long-term inflammation-related disorders.

7. Cancer treatments

Black Rice - Health Benefits and Recipes

The development of malignant cells is inhibited by anthocyanins, according to research. Because it prevents the spread of cancer to other organs, it helps in the treatments supplement is needed to process. It also reduces tumour development; research shows that it slows the spread of breast cancer.

8. Enhances Liver Function

Hepatitis B and C are caused by excess fat in the liver and may result in fatty liver disease. In tests, antioxidants in black rice have been shown to reduce fat accumulation in liver cells, benefiting the organ. They also help to restore the liver’s regular functioning.

9. Helps in Digestion

Black rice has a lot of fibre, which helps regulate bowel movements. The fibres absorb water and poisons as they expand. It makes stools bulkier and easier for the body to eliminate waste. Constipation and bloating are both avoided, and a healthy stomach is maintained due to this practice.

10. Helps the Body to Detoxify

Black Rice - Health Benefits and Recipes

Black rice’s strong antioxidant content aids the body’s detoxification process. Toxins are drawn out of the plants by their nutrients, so various illnesses linked to them are prevented from occurring.

11. A Healthy Brain

Studies show that the nutrients in black rice help with memory, learning, and other aspects of cognition. It slows down the ageing process and guards against damage to brain cells.

Diabetes and Black Rice: The Health Benefits

The glucose-lowering qualities of black rice make it an excellent food for people with Diabetes. The following are some advantages: Black rice is low on the glycemic index, which slows down the absorption of its sugar. It maintains a steady energy supply and prevents blood sugar levels from spiking.

1. Weight Loss 

Obesity and its accompanying diseases may be warded off with a black rice diet. Black rice’s dietary fibres have been shown in studies to help people feel full for longer periods and reduce cravings for sweets and salty snacks. Reduced calorie consumption is one way that black rice aids with weight reduction. In addition, Black rice lowers blood cholesterol levels. Cholesterol is produced by enzymes that are inhibited by this medication’s effects. It also aids with weight loss.

2. Hair Benefits 

As a source of antioxidants, black rice is excellent for your hair. Healthy hair includes a variety of vitamins and minerals. Here are some of the hair benefits of black rice:

  • Boost the rate of hair growth
  • Fixes tangled hair
  • Boost the wattage
  • Hydrates and nourishes hair follicles from root to tip
  • This product adds radiance to hair.
  • Strengthens hair from inside
  • Inhibits dandruff.

3. Benefits of Black Rice for the Skin

Antioxidant-rich black rice has been shown to benefit the skin by reducing oxidative cell damage. It works to slow down the signs of ageing on the skin. In addition, it has been reported to help treat conditions including hay fever and skin allergies like eczema.

Black Rice Recipes

Dosa With Black Rice Curry Recipe

Black Rice - Health Benefits and Recipes


  • 1 cup of brown rice
  • 1 cup of peeled urad dal
  • Tsp. of Rock Salt
  • 1 tbsp of Desi Ghee
  • 2 quarts of water


  • 6 hours of lukewarm water soaking the rice and daal
  • Using 2 cups of water, combine the rice and daal in a food processor or blender.
  • Let the batter ferment for at least one night.
  • Spread the batter as thinly as possible with a ladle once it has been ghee-coated on a nonstick pan.
  • Serve with your favourite chutney.

Salad with Peach, Walnuts, and Cucumber

Black Rice - Health Benefits and Recipes


  • Black Sun Rice 13 Cup
  • Diced peaches, ripe and ready to use
  • Cucumbers from Lebanon, sliced
  • thinly cut slices of spring onion
  • a quarter cup of chopped parsley
  • a lemon, squeezed and strained
  • Olive oil with a high percentage of extra virginity
  • 1 pound of roasted walnut bits
  • Eight butter lettuce leaves.


  • Cook the rice according to the package directions for absorption, then drain it into a strainer. Drain the rice well in a colander after rinsing it in cold water. A big bowl is required.
  • Add peaches, cucumbers, onions, parsley, and walnuts to the rice. Add a drizzle of olive oil and lemon juice to the dish and serve immediately. Toss in salt and pepper, and coat everything with a gentle toss.
  • Place the butter lettuce on a large serving plate and drizzle with the oil. Serve immediately with the rice. Serve with ham, turkey, or roast chicken for a complete meal.

Pudding made with coconut and black rice

Black Rice - Health Benefits and Recipes


  • Black Sun Rice, 1 Cup
  • Drinking water: 2 cups (for rice)
  • Split one vanilla bean into two halves.
  • a half-cup of coconut milk
  • Bananas, halved, two medium.
  • 3/4 cups Brown Sugar, plus one additional tablespoon for the bananas.
  • A small amount of unsalted butter, around 50 grams


  • Bring to a boil the rice, 1 1/2 cups of water, and the vanilla bean in a medium saucepan—cover and simmer for 35 minutes, or until the vegetables are fork-tender.
  • Make the caramel as the rice cooks. Cook the remaining 3/4 cup sugar, water, and butter in a small saucepan over high heat, stirring until the sugar is dissolved. Remove from heat. Cook for 10-12 minutes on medium heat until the sauce thickens and becomes glossy.
  • Set aside for 5 minutes after mixing half the caramel with the rice.
  • Over medium-high heat, place a large frying pan. Cook the bananas, cut-side down, for 2-3 minutes until caramelised after pressing them into the excess brown sugar.
  • Fill rice bowls halfway with the coconut cream, then top with any leftover caramel. Serve with bananas that have been caramelised.

Wrapping It Up

Compared to white rice, black rice is a better source of nutrition. It has a wide range of beneficial nutrients. Fibre, vitamins, and minerals are all included in the necessary amino acids found therein. Black rice may be superior to brown, red, and white rice in terms of nutrients. Anthocyanins, an antioxidant with several health advantages, give it its rich purple hue.

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