What Is Black Rice? 4 Reasons to Add This Nutritious Grain to Your Diet?

Black rice, often known as forbidden rice, is a variety of rice that has recently acquired popularity due to its distinct nutty flavor and outstanding health advantages. Black rice stands out from the crowd of typical white rice with its impressive nutritional profile. Rich in antioxidants, fiber, and protein, this grain is a fantastic choice for anyone looking to improve their diet. But what distinguishes black rice from other forms of rice? And how can you include it in your diet to receive the most benefits? 

In this article, we’ll delve into the fascinating history and incredible nutritional benefits of black rice. Whether you’re a health-conscious eater or simply trying to spice up your rice game, black rice is a must-try.

Nutritious Benefits of Black Rice

Listed below are some important nutritious benefits of black rice which you must know before incorporating it into your daily diet routine – 

Rich in Iron and Protein

Did you know that black rice is not only tasty but also high in protein and iron? A 100-gram portion of this unique grain has approximately 9 grams of protein, which is more than an equal amount of brown rice, according to the USDA. Furthermore, black rice is high in iron, giving approximately 2.4 milligrams per serving to assist keep your body fed with oxygen. Hence, whether you want to gain muscle or simply live a better lifestyle, including black rice in your diet is a wise choice.

Rich in Antioxidants

Did you know that black rice is not only delicious but also extremely healthy? Because of its high anthocyanin content, this unique species of rice has the highest antioxidant capacity and activity of any rice, according to recent studies. The powerful antioxidants found in black rice can help shield your cells from oxidative stress, a leading contributor to various health problems, such as cancer and heart disease.

In addition to anthocyanin, black rice includes over 23 other plant components with antioxidant characteristics, including flavonoids and carotenoids. As if that weren’t enough, a 2015 study discovered that anthocyanin in particular can help protect the body against inflammation and some types of cancer, such as breast and colorectal cancer.

Promotes a Healthy Heart

Did you realize that including black rice in your diet could benefit your heart? This remarkable grain includes flavonoids, which are potent antioxidants that can help reduce the risk of heart disease and even cut the risk of death from heart-related disorders, according to a 2019 study. But it isn’t all. Current research also reveals that the anthocyanins present in black rice may have a beneficial effect on cholesterol and triglyceride levels, boosting overall heart health.

Takes Care of your Eye Health

Did you know that eating black rice can help you keep your eyesight healthy? You can improve the health of your eyes thanks to the carotenoids included in this excellent grain, notably lutein and zeaxanthin. According to a 2018 study, these carotenoids can help protect the retina from damaging blue light waves, which can cause long-term eye damage. But it isn’t all. Studies have shown that lutein and zeaxanthin, two carotenoids found in black rice, have the potential to prevent age-related macular degeneration, a serious eye condition that can lead to blindness.


To summarise, black rice is not only a delicious but also a highly nutritious supplement to your diet. This unusual grain, which is high in antioxidants, carotenoids, and other beneficial plant compounds, provides a variety of health advantages ranging from heart protection to improved eye health.

Why not give it a shot? Black rice’s nutty flavor and versatility allow it to be used in a wide range of dishes, from savory stir-fries to sweet rice puddings. Black rice is worth considering if you want to improve your general health or simply add some variety to your meals.

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