Health benefits of black rice: Improve heart health, maintain blood sugar levels, reduce ageing, and more

Its growing popularity is attributed to its impressive health benefits and unique taste, making it a sought-after ingredient in modern culinary practices. (Image: Canva)

Black rice, also known as "forbidden rice," is a highly nutritious whole grain with a deep black-purple colour due to its high anthocyanin content. Originating from ancient China, it has been cultivated for centuries in various Asian countries. In India, black rice is primarily found in the northeastern states, including Manipur, Assam, and Tripura. Known locally as "Chakhao" in Manipur, black rice is a staple in traditional dishes and is celebrated for its rich nutritional profile, including high levels of antioxidants, fibre, and essential minerals.

The cultivation of black rice in these regions is often done using organic farming practices, which contribute to its distinctive flavour and health benefits. Its growing popularity is attributed to its impressive health benefits and unique taste, making it a sought-after ingredient in modern culinary practices.

Black rice has many health benefits, according to Mumbai-based nutritionist Priyanka Girdhar:

Rich in antioxidants: Black rice contains anthocyanins, antioxidants that combat oxidative stress and inflammation, potentially preventing chronic diseases and improving overall health by neutralising harmful free radicals in the body.

High in fibre: It provides ample dietary fibre, which supports healthy digestion, stabilises blood sugar levels, and promotes gut health by encouraging regular bowel movements and maintaining a balanced microbiome.

Supports heart health: The antioxidants and fibre in black rice help reduce cholesterol levels and improve cardiovascular health, lowering the risk of heart disease by promoting better blood circulation and heart function.

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Boosts immune system: Rich in vitamins and minerals like vitamin E, iron, and zinc, black rice enhances immune function, helping the body fight infections and maintain a strong defence against pathogens.

Aids in weight management: Its high fibre content promotes satiety, reducing hunger, and helping with weight management by keeping you full for longer and decreasing overall calorie intake.

Promotes healthy skin: The antioxidants and vitamin E in black rice help fight oxidative damage, improving skin health by reducing signs of ageing and promoting a youthful, radiant complexion.

Supports healthy vision: Black rice provides essential nutrients like vitamin A and beta-carotene, crucial for maintaining eye health and preventing vision issues by supporting good retinal function.

Improves metabolism: The complex carbohydrates in black rice are slowly digested, offering a steady energy release and aiding in metabolic regulation by preventing spikes and drops in blood sugar levels.

Detoxifies the body: Its antioxidant properties help remove toxins from the body, supporting liver function and overall detoxification processes to maintain internal health and balance.

May reduce cancer risk: Anthocyanins in black rice have potential anti-cancer effects, as they may inhibit cancer cell growth and reduce the risk of certain cancers through their antioxidant and anti-inflammatory properties.