Black Rice: 3 Health Benefits, Nutritional Value, And Side Effects

Black rice is a healthier alternative to white rice. Here is everything you need to know about its health benefits, nutritional value, and side effects.

Black rice is the lesser-known and healthiest alternative to white rice. If you are someone who loves rice and can’t have it daily due to health-related reasons, then black rice could be your second-best choice. Black rice is packed with nutrients and makes a good addition to your diet. In this article, we’ll have a look at its unique benefits, nutritional value, and side effects, if any.

Black Rice Nutritional Value

• Calories: 160-180
• Protein : 5-8.5 g
• Fat: 1-2 g
• Carbohydrates: 34-39 g
• Fibre: 2-4.9 g
• Iron: 3.5 g
• Sodium: 4-40 mg
• Sugar: 1 g
• Cholesterol: 0 mg

Black Rice Health Benefits

Aids in Digestion

Rich in dietary fiber, black rice helps regulate bowel movements and alleviate constipation. The fiber-rich bran absorbs water, adding bulk to stool and facilitating the removal of waste from the body. This promotes a healthy gut, reduces uncomfortable bloating, and supports overall digestive well-being.

Excellent Source of Protein and Iron

Black rice is a nutrient-dense food, offering 9 grams of protein per 100-gram serving - surpassing the protein content of brown rice. Also, it provides 3.5 milligrams of iron, an essential mineral that facilitates oxygen transport and energy production throughout the body. The amino acids present in black rice protein also play a crucial role in maintaining healthy tissues and repairing damage, supporting overall bodily function and well-being...

Rich in Antioxidants

Studies have revealed that black rice has the highest antioxidant content among all rice varieties. The potent anthocyanins in black rice have been proven to neutralise oxidative stress triggered by free radicals, potentially reducing the risk of debilitating diseases such as Alzheimer's, heart disease, and certain types of cancer. Black rice is also rich in a diverse range of antioxidants, including flavonoids, carotenoids, and other beneficial compounds.

Black Rice Side Effects

Black rice is a common food and is likely safe for consumption in moderate amounts. Black rice extract, germ, and bran powder have also been used safely. However, the safety of consuming large amounts of black rice as medicine during pregnancy or breastfeeding is unclear due to limited reliable research. As a precaution, it's recommended to consult with a doctor before using black rice for medicinal purposes.

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PC:Herzindagi