Keto Means
Keto Means
Photo: Polina Tankilevitch
Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties ( 2 ). In ancient China, it's said that black rice was considered so unique and nutritious that it was forbidden for all but royalty ( 1 ).
"Women and men of average height need to gain or lose about three and a half and four kilograms, or about eight and nine pounds, respectively, for...
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Studies have shown that by the age of 35, the natural aging process causes us to lose about 10% of the fat in our faces, and we lose an additional...
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The answer is both yes and no—it depends on how much pineapple you eat and how it affects your blood sugar levels. Pineapples may not have a low...
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Both oatmeal and bananas contain soluble and insoluble fiber, each of which helps you maintain proper bowel health. Soluble fiber also helps lower...
Read More »5. May have anticancer properties Anthocyanins from black rice may also have potent anticancer properties. A review of population based studies found that higher intake of anthocyanin-rich foods was associated with a lower risk of colorectal cancer ( 16 ). Furthermore, a test-tube study found that anthocyanins from black rice reduced the number of human breast cancer cells, as well as slowed their growth and ability to spread ( 21 ). While promising, more research in humans is needed to fully understand the ability of the anthocyanins in black rice to reduce the risk and spread of certain types of cancer. Summary Early research suggests that the anthocyanins in black rice may have strong anticancer properties, but more studies are needed. 6. May support eye health Research shows that black rice contains high amounts of lutein and zeaxanthin — two types of carotenoids that are associated with eye health ( 8 ). These compounds work as antioxidants to help protect your eyes from potentially damaging free radicals ( 22 ). In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves ( 22 ). Research suggests that these antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. They may also decrease your risk of cataracts and diabetic retinopathy ( 23 , 24 , 25 , 26 ). Finally, a 1-week study in mice found that consuming anthocyanin extract from black rice resulted in significantly less retinal damage when animals were exposed to fluorescent lights. Still, these findings have not been replicated in humans ( 27 ). Summary Black rice contains the antioxidants lutein and zeaxanthin, both of which have been shown to protect your retina from potentially damaging free radicals. While anthocyanins may also protect eye health, research in humans is currently lacking. 7. Naturally gluten-free Gluten is a type of protein found in cereal grains, such as wheat, barley, and rye. People with celiac disease need to avoid gluten, as it triggers an immune response in the body that damages the small intestine ( 28 ). Gluten can also cause negative gastrointestinal side effects, such as bloating and abdominal pain, in individuals with gluten sensitivity ( 28 ). While many whole grains contain gluten, black rice is a nutritious, naturally gluten-free option that can be enjoyed by those on a gluten-free diet. Summary Black rice is naturally gluten-free and can be a good option for those with celiac disease or gluten sensitivity. 8. May aid weight loss Black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness ( 29 , 30 ). Furthermore, early animal research suggests that anthocyanins like those found in black rice may help reduce body weight and body fat percentage ( 14 , 15 , 21 ). One 12-week study found that giving mice with obesity on a high fat diet anthocyanins from black rice resulted in a 9.6% reduction in body weight. However, these results have not been replicated in humans ( 21 ). While research on black rice’s role in weight loss in humans is limited, it has been found to help reduce weight when combined with brown rice. In a 6-week study in 40 women with excess weight, those who ate a mix of brown and black rice up to 3 times per day on a calorie-restricted diet lost significantly more body weight and body fat than those eating white rice ( 31 ). Summary Given that black rice is a good source of protein and fiber, it may aid weight loss. Also, while animal studies have suggested that anthocyanins may have benefits for weight loss, more research in humans is needed.
Specifically, fiber can help: Control your blood sugar. Because the body is unable to absorb and break down fiber, it doesn't cause a spike in...
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People who consume too many calories may gain weight, even if they are in a state of ketosis. High fat foods tend to contain many more calories...
Read More »9–10. Other potential benefits Black rice may also offer other potential benefits, including: Lower blood sugar levels. Animal studies suggest that eating black rice and other anthocyanin-containing foods may help reduce blood sugar levels in those with type 2 diabetes. Human studies are needed to confirm these effects ( 32 , 33 ). May decrease your risk of non-alcoholic fatty liver disease (NAFLD). A study in mice found that adding black rice to a high fat diet significantly reduced fat accumulation in the liver ( 34 ). Summary While more research is needed, black rice may help lower blood sugar levels in individuals with type 2 diabetes and reduce the risk of NAFLD. 11. Easy to cook and prepare Cooking black rice is easy and similar to cooking other forms of rice. To prepare it, simply combine rice and water or stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 30–35 minutes, or until it’s tender, chewy, and all the liquid has been absorbed. Remove the pan from the heat and let the rice sit for 5 minutes before removing the lid. Use a fork to help fluff the rice before serving. Unless specified otherwise on the package, for every 1 cup (180 grams) of uncooked black rice, use 2 1/4 cups (295 ml) of water or stock. To keep the rice from becoming gummy when cooking, it’s recommended to rinse the rice under cool water before cooking to remove some of the extra starch on the surface. Once the rice is ready, you can use it in any dish in which you would use brown rice, such as in a grain bowl, stir-fry, salad, or rice pudding. Summary Black rice is prepared similarly to other types of rice and can be added to a variety of savory and sweet dishes.
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