Power Up Your Plate: Discover the Nutritional Benefits of Black Rice

Black rice, popularly known as the forbidden rice, is one of the most nutritional and beneficial varieties of rice. In fact, it’s so good that it was once cultivated only for royalty and the common people were forbidden to have this. That’s how it got the name – the ‘forbidden rice’.

A powerhouse of antioxidants, proteins, iron, vitamins and minerals, it is loaded with many health benefits. Today, it is popular in many cuisines around the world. This amazing grain provides 6% of your daily requirements of iron.

What is Black Rice?

Black rice is a unique and nutritious breed of rice. The raw grains look black but when you soak or cook it looks purple. It gets it’s signature black-purplish colour from a pigment called anthocyanin. This compound is super-rich in antioxidant properties. It is also rich in Vitamin E, this is useful in maintaining eye, skin and immune health. 

Another thing is that majority of the nutrients of rice are present in the outer layer. This forbidden rice does not undergo any refining or processing and mostly it’s sold as whole grains. Thus, it retains most of its antioxidants, vitamins, minerals, and fibre. 

This forbidden rice is very rich but it’s very rare. It’s an old variety that has been growing in India for centuries. This rice is grown in the North-Eastern region and the southern parts of India. 

Also Read: White Rice and diabetes

Here are 8 benefits of this rice

1. It’s a super bowl of nutrition

Black rice contains the highest levels of protein. 100 gm of black rice contains 9 grams of proteins which is more than that of brown rice. In addition to that, black rice is also a good source of iron and fibre. 

2. It’s a well of antioxidants

Black rice has the highest levels of antioxidants than any other type of rice. It is especially high in several rare and unique types of antioxidants. It contains a compound called anthocyanin, it’s a group of flavonoids responsible for lending the purplish-black colour. 

Studies revealed that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects. In addition to that, black rice contains over 23 plant compounds exhibiting phytochemical properties.

3. It’s good for your heart 

The rich antioxidizing profile of black rice has great heart-protective effects. The flavonoids found in black rice aids in decreasing the risks of heart disease. A study showed that regular consumption of black rice results in significant improvement in HDL and reduction in LDL.

4. It can help in coeliac disease

Gluten is a type of protein that’s present in most cereals. But many people are allergic to gluten, especially those suffering from celiac disease. Gluten triggers an immune response in the body that damages the small intestine in people suffering from this disease. 

This protein can also cause negative gastrointestinal side effects, such as bloating and abdominal pain. Thus, black rice is an ideal option for people with gluten intolerance. It is high in nutrition and naturally gluten-free!

5. It’s great for diabetics

Black rice has a low Glycemic index, which means the sugar is absorbed more slowly. Thus, providing a more stable energy source and avoids the spikes in blood sugar. Further, black rice is a rich source of fibre. Fibre helps in the absorption of glucose thus maintaining consistent sugar levels. It aids in improving insulin sensitivity and reducing sugar digestion. 

6. It supports your eye health 

Studies show that black rice is good for your eye health. It contains high amounts of lutein and zeaxanthin. These compounds help protect your eyes from damaging free radicals.

It also helps protect the retina by filtering out the harmful blue light wave. Studies suggest that these antioxidants play an important role in preventing age-related muscular degeneration(AMD). AMD is the leading cause of blindness worldwide. Thus, black rice can help in controlling the rising risks of cataracts and diabetic retinopathy. 

7. It’s full of good fibres

Fibre helps regulate bowel movements, prevents constipation, diarrhoea and bloating. Ayurvedic doctors also recommend trying black rice for treating Irritable bowel syndrome (IBS).

The fibre helps bind the toxins and waste in the digestive tract. It becomes easy to flush the toxins out of the system. Fibre also satiates your hunger thus keeping your hands away from unhealthy fatty foods. 

8. It aids in omitting Obesity

Black rice is the best variant of rice to consume. It’s a good source of protein and fibre, both of which helps in promoting weight loss. Fibre satiates your hunger and keeps you full for longer, thus it reduces your appetite. 

Studies show that this forbidden rice can also help prevent insulin resistance. Insulin resistance is often linked to the risk of developing diabetes and obesity.

Also Read: Health Benefits of Basmati Rice

Tips and news

  • Black rice takes a little longer to cook than other kinds of rice.
  • Soaking and rinsing the rice beforehand can help save on cooking time.
  • For choosing the right quality of black rice, always remember, the darker the colour, the better the quality.

Also Read: Fermented Rice Water in Hair care


  • Black rice, like most other rice, may contain arsenic absorbed from the soil. So, rinse the dry rice before cooking it.  
  • Monitor the cooking time of black rice as overcooking can reduce the natural health benefits.
  • The taste of black rice is an acquired one, so add it in small quantities in your meals till you start liking its flavour.


Black rice was reserved for the royals for a reason. It is one of the best options of rice when it comes to nutritional benefits. A super house of antioxidants, vitamins, minerals, black rice has amazing preventive and protective properties. 

It is very helpful for those suffering from diabetes, coeliac disease and irritable bowel syndrome. And I highly recommend it for all, especially vegetarians. It’s good for your skin, hair and your overall health!

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Mr.Paramashivam September 29, 2021 at 4:22 am

this was an nice blog

Mr.Paramashivam September 29, 2021 at 4:23 am

this was an awesome information


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