PM Narendra Modi calls black rice a ‘superfood’: 10 health benefits explained

Prime Minister Narendra Modi on Sunday praised black rice for its “medicinal value”. Discover the health benefits of black rice, which is commonly grown in the three northeastern states of India.

What is black rice?

Black rice is a type of grain rice that is dark in color, appearing black or deep purple. The color comes from high levels of anthocyanin, a type of antioxidant also found in blue and black berries, says nutritionist Abhilasha V.

This type of rice has a slightly nutty flavor with a chewy texture. About 100 grams of black rice will give you 79.1 grams of carbohydrates, 4.7 grams of fiber, 11.6 grams of protein and 1.67 mg of iron, according to the United States Department of Agriculture .

What are the health benefits of black rice?

Here are some of the potential health benefits of black rice:

1. It can be good for your gut

The expert says that the fiber in black rice helps digestion and promotes regular bowel movements. Thus, it can help people prevent constipation, and it also supports intestinal health.

2. It can reduce the risk of diabetes

Black rice was found to have an anti-diabetic effect during a 2017 study published in the Biological and Pharmaceutical Bulletin. Anthocyanins in black rice have anti-inflammatory effects. Chronic inflammation can lead to various diseases, including type 2 diabetes. Eating black rice can help reduce levels of inflammation in the body, reducing the risk of diabetes.

3. It can support heart health

The antioxidants and fiber in black rice can help lower cholesterol levels and improve heart health. Fiber helps reduce low-density lipoprotein (bad) cholesterol, while antioxidants can protect the heart by preventing oxidative damage to blood vessels.

4. It can detoxify your body

Black rice is known for its detoxifying properties, mainly due to its high antioxidant content. It may support the liver and help eliminate toxins from the body, promoting overall health and well-being, says Abhilasha.

5. It can boost brain health

The antioxidants in black rice can protect brain cells from oxidative stress and inflammation, which are often associated with cognitive decline and neurodegenerative diseases. Regular consumption of black rice can improve memory and cognitive function.

6. It can support eye health

Black rice is rich in antioxidants such as lutein, zeaxanthin, lycopene and beta-carotene, according to research published in Food Chemistry in 2013. Lutein and zeaxanthin are antioxidants known to be good for health. the beauty of the eyes. These compounds can protect the eyes from harmful ultraviolet rays and reduce the risk of age-related macular degeneration of the retina.

7. It can help repair muscles

Black rice is a good source of plant-based protein, which is important for muscle repair, growth and overall body function. This makes it a good addition to vegetarian and vegan diets, providing a large amount of essential amino acids, says the expert.

8. It can reduce the risk of cancer

Black rice has the potential to protect us from oxidative stress, and fight cancer, according to research published in Food Chemistry Advances in 2023. It is full of powerful antioxidants that help protect cells from oxidative stress. This can reduce the risk of chronic diseases, including cancer. Antioxidants reduce free radicals, prevent cell damage and inflammation.

9. It can be good for the skin

Black rice is rich in antioxidants that can contribute to healthy skin. Anthocyanins can help protect the skin from damage caused by UV rays and pollution, reducing signs of aging such as acne and fine lines, says the expert.

10. It can help you lose weight

Black rice can help lose weight due to the presence of fiber, which promotes a feeling of fullness and satiety. This can help reduce overall calorie consumption, and can prevent overeating and snacking between meals. Black rice also provides nutrients that support overall health, making it easier to maintain a balanced diet and even reduce calories.

Is black rice better than white rice?

Black rice is a good alternative to white rice because of its high fiber and antioxidant content, according to research published in Food Chemistry Advances in 2023.

Black rice is often considered more nutritious than white rice for several reasons:

• Black rice retains its skin and germs, which contain most of the rice’s minerals, and antioxidants. White rice, on the other hand, is milled and polished, stripping away these nutrient-rich fibers, says Abhilasha.
• Black rice is rich in fiber, iron, protein and a variety of antioxidants, including anthocyanins. White rice is usually a good source of carbohydrates, and is low in fiber and minerals.
• The dark color of black rice indicates that there are more anthocyanins. White rice does not contain these antioxidants.
• These antioxidants in black rice can help reduce the risk of chronic diseases, support heart health, and improve overall health.
• The fiber in black rice aids digestion, promotes satiety, and helps keep blood sugar levels stable. The fiber in white rice is usually removed during processing.
• Eating more fiber from black rice can support weight management, improve gut health, and reduce the risk of diabetes.

So, in the battle of black rice vs white rice, the former wins.

What are the side effects of black rice?

Black rice is generally considered safe and healthy for most people, but eat it in moderation. It may have side effects or concerns, especially when used in large quantities. Here are the possible side effects of black rice –

• Black rice is high in fiber, which is good for digestion, but eating too much fiber can cause digestive problems like gas, bloating and constipation.
• It’s rare, but some people may be allergic to black rice, and end up with itching, swelling and a rash.
• Black rice contains phytic acid, an anti-nutrient that can bind to minerals such as zinc and calcium, reducing their absorption in the body. This is usually not a concern unless it is eaten in large quantities or if your diet is already low in these minerals.
• Although black rice has more nutrients than white rice, it still contains calories. Overeating can contribute to excessive caloric intake, which can lead to weight gain if not balanced with exercise and other aspects of the diet.

About 1/2 cup (90 to 100 grams) of cooked black rice per meal, says the expert. This portion provides a balanced amount of nutrients without excess calories.

Black rice is a great food that can help with weight loss, reduce the risk of diabetes and support heart health. But don’t have too much of it, as it comes with side effects.