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Black Rice Benefits and Side Effects – Healthy or Unhealthy?

Black Rice Benefits and Side Effects - Healthy or Unhealthy? / Image by Cecep Risnandar from Pixabay

What are the health benefits and side effects of black rice? Is it healthy or unhealthy to consume black rice? Let’s take a more in-depth look.

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About Black Rice

About Black Rice
Image by Subho Md Dali from Pixabay

Black rice, which is an indispensable taste of Chinese cuisine, has started to be consumed widely all over the world today. The reason is the ratio of magnesium and fiber. It both increases the body’s energy and provides long-term satiety. 

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Black rice, which is 30 times more effective in antioxidant terms than white rice, has its origins in Indonesia. Black rice, which is one of the most abundant foods in nature in terms of phenolic substances. Experts recommend regular consumption of black rice.

Black rice has more vitamins and minerals than white rice. This food is one of the most expensive rice varieties in the world. It is rich in anthocyanins, which is rarely found in foods and has an incredible benefit for body health. Since it is not entirely black, its referred to as purple rice in some regions. 

Chinese cuisine gets made from traditional dishes such as puree, cake, bread, and noodles. In Thailand, black rice gets made with delicious desserts. China is the country that offers and consumes the most. Since the fiber content is high, it provides long-lasting satiety and increases the body’s energy ratio. 


Benefits of Black Rice

Benefits of Black Rice
Image by Tony Prats from Pixabay

It is not for nothing that black rice is said to be particularly healthy for the human body. Primarily the trace element iron is contained in large quantities in it. For a long time, this type of rice was only allowed to be eaten by the Chinese imperial family.  

  • This fiber-rich nutrient facilitates digestion and prevents you from gaining weight. It also balances metabolism and reduces the rate of stomach ailments.
  • Black rice, which is rich in magnesium compared to white rice, provides a positive effect on bone, teeth, and muscle development. A pouch of black rice increases the body’s daily need for energy twice as much. 
  • This nutrient, which is rich in antioxidants, strengthens the body’s immune system and shields the body against cancerous cells. Furthermore, research has shown that the potent antioxidant contained in the body eliminates the number of old cells found in the body and increases the number of young cells. In this way, it has an anti-aging effect.
  • Experts of black rice with low sugar content emphasize that especially people with diabetes should consume it.
  • Prevents cancer by protecting the DNA of cells.
  • It is an ideal food for people with diabetes because of its low sugar content.
  • Balances cholesterol levels in the blood. It reduces the risk of vascular congestion and heart attacks. 
  • The production of black rice is much more complicated than that of other types of rice. 
  • Black rice is a whole-grain variety. The rice is not peeled and therefore tastes slightly nutty. 
  • Just like white rice, this type of rice can be served with hearty dishes as well as with desserts.
  • Compared to other types of rice, black rice is rich in iron and proteins. Therefore, this type of rice is an excellent source of protein. The grain also contains copper. 
  • This type of grain contains a lot of fiber and antioxidants that protect your body cells from aging. 
  • Anti-inflammatory properties help to counteract several common diseases such as diabetes, obesity, cancer, and heart disease. 
  • If you suffer from diarrhea or constipation, black rice can help. However, taking it too frequently can have the opposite effect.
  • Too high blood fat values should also disappear after regular consumption. 
  • Black rice has a long shelf life. 


Side Effects of Black Rice

Side Effects of Black Rice
Image by Juhi King from Pixabay

There were no proven side effects of black rice. However, as with any food, excessive consumption is not recommended.


FAQ Black Rice

Is black rice dyed?

Definitely Not! The original black rice gets its color from a natural pigmentation of the outer grain layers. Because these are essential for the black color, black rice is automatically whole grain rice. Without its outer layers, black rice would be snow white. Black rice belongs to the medium-grain rice category and is often prepared as glutinous rice.

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Where can you buy black rice?

Dark rice is not available everywhere: but you can find it in Asian and organic markets and well-stocked supermarkets. You can also order the black rice online.

Black rice and wild rice: What are the differences?

While black rice is real rice with a natural black coating, wild rice has more of a rice flavor. Wild rice is botanically speaking a water grass species.

How is black rice cooked?

Like regular whole grain rice, cooking black rice requires a little more water and time than cooking white rice.



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To get the best health advice and information about the benefits and side effects of black rice, always ask your doctor.

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