A healthy diet is very important to be more fit and healthy. Many times, people forget the importance of a healthy diet to get in better shape. In fact, it is as necessary as exercising daily or going to the gym, and you just can’t expect to be perfectly fit, unless you make sure what you eat is right. If you’re planning to introduce healthy meals and food items in your diet then you need to know about black rice and their benefits.
Black rice is a popular cuisine in many places and has numerous benefits which we’ll know in depth.
Black rice is also called forbidden or purple rice. In ancient China, it was considered so nutritious and unique that it was forbidden for everyone except for royalty, that’s why it was known as Forbidden rice. Its black-purple colour comes from a pigment known as anthocyanin, which contains potent antioxidant properties.
List of black rice benefits and their side effects
1. Good Source Of Several Nutrients
In comparison to other kinds of rice, Black rice has the maximum amount of protein content. In just 100 grams, black rice has 9 gm of protein. It also is a very good source of iron, and one of the best black rice benefits is its ability to deliver oxygen throughout your body.
2. Rich In Antioxidants
Because of free radicals, oxidative stress is caused by which antioxidants protect us. Oxidative stress is the cause of the increased risk of many chronic conditions such as heart diseases, Alzheimer’s, and certain cancer types. Vitamin E, found in black rice, is an essential antioxidant that helps to maintain eye, skin, and immune health. And, black rice contains the highest overall antioxidant activity and capacity.
3. Contains Anthocyanin
As we mentioned, anthocyanin pigment is responsible for the black-purple colour of this rice, but there are certain things it offers. Researches have shown that anthocyanin has strong anti-inflammatory, anticancer and antioxidant properties.
It also protects from several chronic conditions such as heart disease and obesity which is another one of black rice benefits.
4. May Boost Heart Health
Although the effect of black rice’s anthocyanin on heart health is not completely studied, the results which have come till now, prove to be of great effect. The presence of Anthocyanin in this rice is found to be useful in lowering cholesterol and triglyceride level in our human body. They also are shown to have potent anti-cancer properties.
5. May Support Eye Health
Lutein and zeaxanthin, two kinds of carotenoids associated with better eye health are present in high amounts in black rice. They act as an antioxidant to protect the retina by blocking out harmful blue light waves. Hence, it contributes to the health of your eyes.
According to research, these antioxidants can help protect against age-related macular degeneration (AMD), which is the world’s leading cause of blindness.
6. Naturally Gluten-free
Gluten triggers a response in the body that damage the small intestine in patients suffering from celiac disease. Gluten is also a type of protein that is found mainly in cereals and carbs like, wheat. And, black rice is naturally gluten-free making it a great addition to every gluten allergic body out there.
7. May Aid In Weight Loss
As black rice is a good source of both protein and fiber, which reduce appetite and increase the feeling of fulfillment in our stomach, black rice does deliver to potential weight loss. Also, the fat percentage is reduced by the anthocyanins present in black rice which is another great black rice benefits.
8. Lowers Blood Sugar Levels
Studies on animals regarding the reduction of blood sugar levels through products containing higher anthocyanin levels like black rice have proven to be true. Although, human tests are still required to confirm the observations.
Now that we’re done with black rice benefits, let’s decode and know more about black rice side effects, and whether or not it should be consumed by everyone.
Black Rice Side Effects
Black rice doesn’t have any serious type of side effects but being rich in fiber, it could possibly cause negative gastrointestinal effects such as bloating, gas, upset stomach, etc. So, you should consider your doctor before adding black rice to your diet, especially if you’re someone who suffers from a weak stomach and faces digestion problems often.
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So, this was all you need to know about black rice benefits and black rice side effects that everyone should know about. While it has minor side effects, there isn’t much of major concern. With adequate intake, black rice will be very helpful for you in maintaining your overall health. In addition to proper diet, daily exercises offer you better fitness and healthier well-being in the longer run.