Rice, the staple food of different parts of India, is nutritious and is instilled with immense health benefits. When we first hear about it, we clearly picture the long, white grains in our imaginations. Yet, have you ever pictured eating rice that was black in colour? You might be absolutely surprised, but there is Black Rice, also called Forbidden Rice.
The residents of Manipur in India are experts in its preparation and include it as one of their main dietary foods. In colloquial language, they referred to the rice as “Chak-hao”. It is traditionally served to guests at various festive events and ceremonies.
Black rice, often known as forbidden rice, has been utilised as a traditional Chinese remedy. Today, black rice is consumed all around the world and is very popular. So, what’s the buzz all about? Some claim that black rice has even greater antioxidant potential than blueberries. You can picture how wholesome it is. Among other rice varieties, this rice is increasingly regarded as a superfood. It has a magnificent black-blue tint and a nutty, slightly sweet flavour. It has gained popularity in exotic cuisines since it is so aesthetically pleasing and wholesome.
The Unique Essence of Black Rice in Manipur
In Manipur, black rice has attained a significant place in both tradition and culture. The Indian government significantly eases the export of black rice. Due to its high nutritional content and health advantages, demand is constantly rising particularly in the US, Australia, and European nations. The native cuisines of North Bengal and Kerala favour using black rice in their salads, a few Italian and European dishes as well as on their menu lists.
Nutritional Value of Black Rice
From a nutritional perspective, purple/forbidden rice has a lot going for it. To start with-
- Compared to brown rice, organic black rice has a slightly higher fiber and protein content but less calories.
- Since it is made of entire grains, it is healthier than white rice.
- It is a top-notch protein source.
- Antioxidants that support the body's immune system are present in abundance.
- Iron, magnesium, potassium, phosphorus, zinc, molybdenum, manganese, and selenium are among the components found in organic black rice.
Due to its nutritive qualities and texture, black rice is a fantastic addition to the meal. Always choose an organic food brand that conveys accurate nutritional information on the back of food products.
Proven Health Benefits of Black Rice
Some rice varieties are healthier than other types, and the Chinese long ago recognised that black rice is the healthiest type of rice. Although organic black rice has a broad list of health advantages, let's focus on the most important ones.
- Naturally gluten free: Black rice is naturally gluten-free, making it a fantastic choice for those who cannot consume gluten. Also, eating black rice may help most people avoid the digestive problems brought on by consuming gluten-containing foods, thus proving to be a good option for those with celiac disease or gluten sensitivity.
- Anti-Inflammatory Properties: It has been noted that whereas brown rice had no effect on inflammation, black rice did. Black rice may be a healing dietary option for the treatment and prevention of illnesses linked to chronic inflammation. This rise in anti-inflammatory substances helps to lessen inflammation in various diseases including cancer, arthritis and allergies.
- Rich in Antioxidants: According to a research report of the Department of Food Science at Louisiana State University, USA, a spoonful of black rice bran contains more health promoting Anthocyanin antioxidants which are capable of fighting cancer, heart disease, Alzheimer's among others.
- Good for heart: It has been demonstrated that a healing food like black rice will lessen the production of atherosclerotic plaque in the arteries, which is the primary cause of heart attacks and strokes. In addition, Black Rice aids in lowering LDL, triacylglycerol, and total cholesterol - the two main risk factors for heart disease. To encourage a healthy heart and prevent heart-related illnesses, think about including black rice.
- Assists in weight loss: Whole grain black rice is incredibly high in fibre. This combination aids in reducing hunger signals in your body, which helps to curb overeating. Researchers have also discovered that healthy grains like black rice assist your body avoid insulin resistance, which increases your chances of gaining weight or becoming fat. Hence, if you want to lose weight, think about using black rice in your weight-loss plan.
- Helps fight diabetes: Black rice bran contains fiber which in turn aids in glucose to be absorbed over a longer period of time by your body. Eating whole grains, including black rice, has been scientifically shown to lessen your chance of developing type 2 diabetes, keep your weight under control and giving you more energy. Hence, if you have diabetes, you should think about switching from white rice to black rice as it is far healthier and more effective at battling diabetes.
- Other potential uses:
- Natural detoxifier
- Rich in fiber
- Improves eye health
The list goes on and on! There are so many factors involved that the entire body of research can only support how amazing organic black rice is!
While not as common as other types of rice, black rice is more protein-dense than brown rice and has a sporadic antioxidant impact. So, consuming it may have a number of health benefits, such as improving eye and heart health, preventing certain types of cancer and promoting weight loss.
How to Cook Black Rice
Cooking black rice is similar to cooking brown rice, despite the colour difference. Only the cooking process takes longer. It can be prepared in a pressure cooker, steamed, or boiled. Depending on the type of black rice, there are various ways to prepare it. If the variety is non-glutinous, for instance, soak it for 30 minutes before rinsing and cooking.
The cooking time for the black rice can be shortened by soaking it first. Ideally, soak it for an hour before cooking. The texture of cooked rice may be impacted if it is soaked for an extended period of time.
The three most popular methods for preparing black rice are:
- Electric rice cooker: Switch the settings to brown rice and add the recommended amount of water.
- Stovetop Absorption Method: Two cups of water is put in a cup of rice. The combination is then boiled for about 30 to 60 minutes. It is ready to eat when the texture is tender and the water has been absorbed.
- Pasta Method: Cook one cup of rice in 6 cups of water. Once the food is cooked, drain the extra water. It is regarded as the best way to lower the danger of ingesting the naturally occurring arsenic in rice.
To avoid contamination, uncooked black rice can be kept in airtight containers. For up to 6 months, they should be kept in cold, dry, and dark locations. Black rice that has been cooked should be stored in an airtight container in the refrigerator. They will stay fresh for about 3-5 days.
How to include Black Rice in your diet
White or brown rice can be substituted by black rice when preparing dishes. Like white rice, you can eat them with curries too. It serves as an excellent base for salads and veggie bowls. It can be used to make desserts, sushi and puddings.
Black rice recipes are another delectable addition to the diet. Some ideas are:
- Black glutinous rice pudding
- Chinese black rice cake
- Black rice dessert porridge
- Black rice risotto
- Black rice paella
- Black rice porridge with berries
- Black rice risotto
- Sweet potato with gluten-free rice grains
Black rice, often known as forbidden rice, is a more healthful option to all other types of rice, despite not being highly popular. It is rich in protein, fibre, iron, and antioxidants. The advantages of black rice include improving the health of the heart, liver, eyes, and brain. Moreover, it decreases the levels of triglycerides, cholesterol, and blood sugar.
For those with gluten allergies who want to lose additional weight, the nourishing black rice type is ideal. Be mindful of your portion sizes to avoid any side effects.