Sandhya Raghavan
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Written By: Sandhya Raghavan | Updated : January 25, 2017 5:32 PM IST
You already know the health benefits of brown rice and red rice, but what about their black cousin? Oryza Sativa L. or black rice is also called the forbidden rice by the Chinese since it was reserved only for the royalty and the common folks were forbidden from eating it. This ancient grain stacks up well against its red and brown varieties when it comes to nutrition, and is a treasure house of fibre, powerful antioxidants and cancer-fighting properties. Black rice is so versatile it can be used in stir-fries, porridge, bread and noodles. Indeed there was something great about the rice that made the royalty hoard more for themselves. Here are some of the amazing health benefits of black rice.
Reduces insulin resistance: People who have diabetes should include black rice in their diet. Anthocyanin a prominent flavonoid present in black rice has a lot of health benefits. It mainly helps increase insulin sensitivity. [1]
Has antioxidant properties: Here s another good reason why you should think about replacing your white rice with black rice. The bran or the outermost part of the rice is one of the richest sources of anthocyanin, a flavonoid known for its antioxidant properties. [2]
Prevents the hardening of arteries: People who have habits like smoking or underlying health problems such as high BP and cholesterol can develop atherosclerosis or plaque formation in the arteries. This constricts blood flow to various parts of the body and can cause heart attacks or strokes. Studies suggest that regular black rice consumption can inhibit plaque build-up in the arteries. [2]
Has anti-inflammatory properties: If these qualities aren t enough to convert you, black rice also has powerful anti-inflammatory properties. Cyanidin-3-O- -D-glycoside and its metabolites cyanidin and protocatechuic acid present in the rice work actively towards suppressing the proinflammatory cytokines in the body. [3]
Has cancer-fighting properties: Studies conducted to investigate the effect of anthocyanins in black rice on breast cancer cells have shown positive results. This shows that black rice is also an effective cancer-fighting food. [4]
Is a liver cleanser: Regular consumption of black rice can also inhibit issues such as fatty liver. The high antioxidant content in the rice acts as a powerful detox, ridding the liver of toxic deposits. Black rice can also reduce the risks of problems such as hyperlipidemia and hyperglycemia, which are usually associated with the fatty liver condition. [5]
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References:
1.Guo, H., Ling, W., Wang, Q., Liu, C., Hu, Y., Xia, M., ... & Xia, X. (2007). Effect of anthocyanin-rich extract from black rice (Oryza sativa L. indica) on hyperlipidemia and insulin resistance in fructose-fed rats. Plant Foods for Human Nutrition, 62(1), 1-6 2. Ling, W. H., Cheng, Q. X., Ma, J., & Wang, T. (2001). Red and black rice decrease atherosclerotic plaque formation and increase antioxidant status in rabbits. The Journal of nutrition, 131(5), 1421-1426 3. Min, S. W., Ryu, S. N., & Kim, D. H. (2010). Anti-inflammatory effects of black rice, cyanidin-3-O- -D-glycoside, and its metabolites, cyanidin and protocatechuic acid. International immunopharmacology, 10(8), 959-966 4. , C., Bin, Y., Xiaoping, Y., Long, Y., Chunye, C., Mantian, M., & Wenhua, L. (2010). Anticancer activities of an anthocyanin-rich extract from black rice against breast cancer cells in vitro and in vivo. Nutrition and cancer, 62(8), 1128-1136
