There are more than 100,000 varieties of rice worldwide and the fine grains are the number one staple food for more than half of the population. We all know by now that brown rice is healthy and full of valuable complex carbohydrates. But recently there has been a new superfood: black rice. If you are a foodie who loves exploring the latest culinary trends, you may have seen several black rice recipes. According to several scientific studies, black rice is said to have an anti-inflammatory effect and reduce the risk of a variety of diseases such as diabetes and cancerhigh cholesterol levelsor help Alzheimer's. But what exactly makes it so special and does the grain really live up to all the hype? Read on and find out more about the positive effects of black rice on our health and try the black rice recipes we have for you!
Black rice is also known as “forbidden rice” and originally comes from China, but is now also grown in Indonesia, Thailand and Vietnam. According to legend, black rice was a rarity in ancient China and therefore only the emperor and his family were allowed to eat it. Poor people were forbidden to consume or even grow it – hence the name “forbidden rice”. Nowadays it is no longer banned, but is grown in relatively small quantities compared to the other rice varieties. Thanks to its mild, nutty flavor, chewy texture and numerous health benefits, it is becoming increasingly popular around the world. Some European countries such as Austria and Italy also started cultivating the fine grain a few years ago. Whether as a side dish, for stir-fry dishes or black rice with coconut milk and fresh fruit as a dessert - the preparation options seem endless.
Compared to the rest of the rice varieties, black rice has a higher protein content, making it an excellent choicevegan protein sourcemight. Many people believe that consuming rice can lead to weight gain. But that's nothing more than a myth - it's easy to digest and the high-quality complex carbohydrates keep us full for a long time. So as long as you keep track of your portions and calorie intake, you won't gain weight from rice. A 45 gram serving of black rice also provides 9% of your daily iron requirements and as you know, iron deficiency can be very dangerous and lead to various diseases. Below you will find black rice calories and nutritional values per 100 grams:
- Calories – 354
- Carbohydrates – 72.9 grams,including 4.5 grams of fiber and 0.9 grams of sugar
- Protein – 8.5 grams.Just for comparison – brown rice contains 6.2 grams of protein per 100 grams.
- Fat – 2.8 grams
Black rice is very rich in antioxidants
In addition to being an excellent source of fiber, iron and protein, black rice also has antioxidant properties. Just like eggplant, blueberries and blackberries, the deep black color of black rice indicates its high antioxidant content. In fact, the outer husk of black rice has the highest concentration of anthocyanins of any food. In addition to anthocyanin, the grains were found to contain 23 other plant compounds and antioxidants, including many flavonoids and carotenoids. Antioxidants are compounds that protect the body's cells from oxidative stress and help prevent diseases such as Alzheimer's, certain types of cancer and cardiovascular disease. Anthocyanin can also improve brain functions and reduce inflammation.
Improves heart health
Although more research is needed on the effects of black rice on heart health, some studies have already shown that the flavonoids it contains cleanse the liver and detoxify the body.In a recent studyThe antioxidant status of the liver and blood of rabbits fed either black or refined white rice was examined. The results found that the rabbits fed black rice had more antioxidants in their blood as well as better liver detoxification. Atherosclerosis is a cardiovascular disease in which the arteries become blocked by plaque buildup. This could lead to a number of other serious problems, such as stroke or kidney failure. However, the same study found that black rice reduced plaque formation in rabbits by as much as 50%. High cholesterol is one of the main causes of a number of cardiovascular diseases. However, several studies have found that the high anthocyanin content in black rice helps lower LDL cholesterol.
Black rice is a good source of fiber
Foods rich in fiber protect us from disease, regulate digestion, keep us full for a long time and keep blood sugar levels in check. Nevertheless, most of us consume far too little of it - according to the German Nutrition Society (DGE), adults should consume 30 grams of total fiber. However, Germans are well below the recommendation at around 22 grams per day. Whole grain rice varieties such as brown, red, wild and black rice provide around 2-4 grams of fiber per 40 gram serving. Studies have shown that eating black rice protects us from indigestion and obesity and prevents insulin resistance.
May protect against some types of cancer
The ability of anthocyanin to prevent a variety of diseases has been confirmed several times by different studies. One in Chinaconducted studyfound that higher intake of foods rich in anthocyanin significantly reduced the risk of colon cancer. Additionally, the same study found that black rice slows the growth and spread of breast cancer cells. Although all of this sounds promising, more research is needed in this area.
Supports brain function
Oxidative stress can have a negative impact on our cognitive functions. Antioxidants such as anthocyanins can help reduce oxidative stress and thus maintain brain function. One from the medical university in Bulgariaconducted studyfound that anthocyanins improve learning and memory performance. Another 6-year study of 16,000 adults found that long-term consumption of anthocyanin-rich foods can slow cognitive decline by up to 2.5 years.
Black rice for healthy skin
Not only for our general health, but also for our hair, black rice could be healthy. The antioxidant properties protect the skin from the sun, reducing the formation of wrinkles, dark spots and fine lines. It supplies the skin with complete proteins that can restore skin elasticity. Do a deep clean with the once a weekhealthy rice waterto make the skin glow. To do this, cook 100 grams of black rice with 450 ml of water for 20 minutes. Strain the water and soak a fine cloth in it for 5 minutes. Place the cloth on your face for 10-15 minutes and you're done!
How to cook black rice?
Just like brown rice, black rice takes a little longer to cook. For best results and to reduce cooking time, it is recommended to soak the rice for at least 1 hour or preferably overnight. To prevent it from becoming rubbery when cooking, after soaking, discard the water and rinse clean with cold water. Put the rice in a pot with water in a ratio of 1:2 and bring to the boil. Then reduce the heat and simmer using the “swelling method” for 35-40 minutes. Once it's ready, you can use it to make any dish you would normally use brown rice for.
Delicious Asian-style black rice salad
Quick to prepare and with just 350 calories per serving, this black rice salad is the ultimate recipe for anyone looking to treat themselves to a healthy and delicious meal.
Ingredients for 4 servings:
- 250 grams of black rice
- 180 grams edamame, peeled
- 1 red pepper, deseeded and chopped finely
- 2 clementines or 1 small orange, peeled and cut into small pieces
- 2 spring onions, cut into thin slices
- 20 grams fresh coriander, finely chopped
- Sesame seeds for garnish
For the dressing:
- 2 Tbsp travel vinegar
- 2 tbsp freshly squeezed orange juice
- 1 tablespoon soy sauce, low sodium
- 1 tablespoon maple syrup or honey
- 1 teaspoon fresh ginger, grated
- 1 garlic clove, finely chopped
- 20 ml olive oil
Preparation:
- Place the rice with the edamame, peppers, clementines, spring onions and coriander in a large salad bowl and mix well.
- Whisk all the ingredients for the dressing except the olive oil in a bowl. Gradually add the olive oil and continue stirring.
- Drizzle the salad with the dressing and mix well. Sprinkle with sesame seeds, serve and enjoy!
Rice pudding with a difference – black rice with coconut milk and fresh fruit
Whether as a delicious, light dessert orvegan breakfast– this rice pudding always works.
Ingredients for 4 servings:
- 185 grams of black rice
- 400 ml canned coconut milk, full fat
- 360ml water
- 1 tbsp coconut blossom sugar or another sugar alternative of your choice
- a pinch of salt
- Coconut chips, hemp seeds and fresh fruit for topping
Preparation:
- Place the black rice, coconut milk, water and salt in a saucepan and bring to a boil over high heat.
- Reduce the heat and simmer, covered, until the rice is tender and has absorbed most of the liquid. This takes around 50-60 minutes.
- As soon as the rice is ready, remove it from the heat and stir in the coconut blossom sugar. If you prefer it a little sweeter, you can add 1 tbsp.
- Place the rice pudding in a bowl and top with coconut chips, hemp seeds and fruit. Enjoy!
