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Black Rice Benefits, Nutrition, And Its Side Effects

Black rice benefits have a lot. Because of its antioxidant and anti-inflammatory properties, black rice also protects the liver and kidney from injuries. They further confirm that black rice should be considered as a promising source of health-promoting functional foods targeting a large set of noninfectious diseases. Here we are going to discuss the benefits of black rice.

Black Rice Benefits

Black Rice Prevents Diabetes

Black rice exhibits blood glucose-reducing properties in individuals with hyperglycemia (excess glucose in the bloodstream). It enhances the activity of glucose transporters, that push the glucose into the cells and muscles rather than being present in the blood. This improves insulin sensitivity and helps in the better control of blood glucose levels. Anthocyanins present in black rice bran inhibit the starch digesting enzymes. This suppresses glucose absorption and prevents spikes in the blood glucose level. Hence, individuals with diabetes mellitus can opt for black rice combined with salad as a good source of protein.

Black Rice Improves Lipid Profile

Black rice can reduce high cholesterol and triglyceride levels in the blood. The presence of tocopherols and tocotrienols exhibit a protective action on the blood lipid profile. Tocotrienols present in black rice suppress the action of an enzyme involved in the production of cholesterol.

Black Rice Good for Heart Health

Regular consumption of black rice retards the formation of atherosclerotic plaque in the arteries. This helps in keeping the arteries clear, allows smooth blood flow, and prevents stroke and heart attack. Hyperglycemia and altered lipid profiles increase the risk for heart diseases. Anthocyanins and other nourishing compounds present in black rice maintain healthy blood glucose, cholesterol, and triglyceride level. Hence, it reduces the chances of cardiovascular disease.

Black Rice Fights Inflammation

Studies have reported that anthocyanin compounds have anti-inflammatory effects. It reduces the induction of pro-inflammatory compounds and increases the production of anti-inflammatory compounds. This indicates that black rice has an amazing potential to treat diseases associated with chronic inflammation.

Black Rice Reduces Weight

A diet containing black rice is protective against obesity and metabolic disorders associated with it. Black rice is a rich source of dietary fiber, which keeps you full and delays hunger pangs. Because it decreases the quantity of food you eat, the entry of calories into the body is also reduced. This makes black rice beneficial for those who want to lose weight. Besides this, the caloric content of black rice is lower than other rice varieties. Make sure you combine black rice with other healthy, low fat, and unprocessed ingredients for successful weight loss results.

Black Rice Fights Cancer

Researchers have studied that anthocyanins in black rice play an important role in cancer therapy. Anthocyanins inhibit the growth and multiplication of cancer cells. It further prevents the spread of cancer cells to other organs of the body. Anthocyanins suppress the growth of the tumor by blocking the supply of blood to the tumor for its growth and spread.

Black Rice Good for Liver Health

Excess intake of a high-fat diet causes accumulation of fat in the liver, leading to non-alcoholic fatty liver disease. Anthocyanins in black rice reduce the storage of fat in the liver. They assist in healthy liver cell regeneration and restore the normal structure and function of the liver. A high-fat diet induces oxidative stress and inflammation, which worsens the health of the liver. Anthocyanins, being an antioxidant and anti-inflammatory agent in nature ameliorate hepatic steatosis (fatty liver) and reduce the weight of the liver too.

Black Rice Improves Digestive Health

Black rice is a good source of dietary fiber, which helps in regulating bowel movements. It prevents constipation and bloating, and helps in relieving digestive problems. On digestion, dietary fiber swells absorb water and bind to toxins and other wastes. It gives bulk to the stools and helps in the removal of wastes from the body easily.

Black Rice Detoxifies The Body

Black rice is a natural detoxifier. The high antioxidant content of black rice helps the liver to get rid of disease-causing toxins. It improves detoxification in the liver and prevents the build-up of toxins. Phytonutrients present in black rice pull out dangerous substances from the body and flushes them out of the system. Hence, black rice prevents the onset of several diseases.

Black Rice Good for Healthy Brain Function

Studies have demonstrated that anthocyanins present in black rice improve memory and learning. Eating black rice improves the antioxidant status of the body. Such an improvement protects the brain cells against damage and destruction. Thus, it helps in preserving cognitive performance as well as reversing or limiting the deleterious effects of brain aging.

1/2 Cup Cooked Black Rice Nutrition

  • Calories: 173
  • Protein: 5 grams
  • Fat: 2 grams
  • Carbohydrates: 38 grams
  • Fiber: 3 grams
  • Sugar: 1 gram
  • Cholesterol: 0 milligrams
  • Sodium: 4 milligrams

Black Rice Side Effects

Black rice doesn’t have any serious type of side effects but being rich in fiber, it could cause negative gastrointestinal effects such as bloating, gas, upset stomach, etc.


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