When many of us think of rice, we think of a simple white or brown rice. Perhaps we’ll fancy things up a bit with some fried rice or by adding red or black beans, but we often forget about the various types of rice that are available. Black rice is one of the best types of rice to eat if you’re looking for something delicious and healthy. It has tons of great health benefits and can replace white or brown rice in just about any dish you’re making. Here are some of the many health benefits of eating black rice.
Heart Health
Heart disease is a common problem in the world today, especially when you’re talking about the build-up of atherosclerotic plaque in your arteries. Black rice has been shown to reduce this build-up and lead to improved heart health. Black rice can also help reduce both total cholesterol levels and LDL cholesterol levels, both of which are common causes of cardiovascular disease. When it comes to keeping your heart healthy, there may not be a better grain.
Antioxidants
Antioxidants help your body fight off free radicals to prevent oxidation that can cause chronic diseases. These antioxidants are present in large amounts in black rice, so eating this delicious grain is one of the best ways to get antioxidants in your diet.Rice loses many of its nutrients when it’s processed, but black rice retains those nutrients better than the other types of rice. This is because the husk is of black rice is left on and is a highly concentrated source of antioxidants.
Fiber
Fiber is perhaps the most important part of maintaining a healthy digestive system. Fiber helps increase the bulk of your stools and smooth out your bowel movements, so it’s great for those who have constipation or other digestive issues.Black rice is very high in fiber, with about 2 grams of fiber per 1/2 cup of cooked rice. It’s also easy on your stomach since it doesn’t contain any of the compounds that generally cause digestive issues.
Sugar Absorption
There have been many studies over the year which have shown that it’s better to eat whole grains than refined carbs when it comes to diabetes and weight loss. Black rice is a whole grain that helps slow the absorption of sugar in your blood, which improves your overall blood sugar levels and helps prevent type II diabetes.Not only that, black rice has no sugar, so it’s a good for people with diabetic diets to eat.
Detoxification
Since black rice is so high in antioxidants, it can actually help detox your organs and other parts of your body. Eating black rice reduces oxidative stress in your body by preventing free radicals from damaging your cells, so it’s a great addition to any detoxifying diet. This is important to any health regimen since oxidative stress is a cause of various diseases.
Gluten-Free
One of the biggest trends in food in recent years is the reduction of gluten. Gluten has been suspected of causing a wide range of issues in your body, especially in those with celiac disease. Luckily, black rice is naturally gluten-free, so you can eat as much as you want without worrying about gluten-related problems.
Protein
Protein was once thought of as a nutrient that’s mostly present in meat, but there are actually a lot of different food groups that are high in protein. Black rice has a lot of protein for a grain and has a good protein-calorie ratio.In 1/2 cup of cooked black rice, there are about 5 grams of protein. When you compare that to the 160 calories in a serving, it’s very good for a grain.
Weight Loss
Nutrition experts have discovered that the key to losing weight is eating a balanced diet that has plenty of nutrients. Black rice has many of the nutrients you need for a balanced diet, including plenty of protein, fiber, and vitamins and minerals. Plus, it helps you feel fuller since it’s a whole grain. There are only 160 calories and 1.5g of fat in a half-cup serving of cooked black rice.
Brain Function
As a result of black rice reducing oxidative stress, it can actually improve your brain function. This is because a lot of scientists theorize that oxidative stress affects the way our brains work. Studies have shown that reducing oxidative stress can help us learn better, improve our memories, and slow down cognitive decline.
Asthma Treatment
Since asthma is a result of inflammation of the airways, black rice can help you fight that, too. Black rice is filled with anthocyanins since it isn’t processed like white rice. A study in Korea showed that these anthocyanins could help reduce the inflammation in the airways that leads to asthma.