The Delightful Health Benefits of Black Rice

In an effort to eat a healthier diet, some people turn to brown rice as a substitute for white rice. Brown rice is healthier than its overly processed white counterpart since it retains the bran and the germ that’s removed during the processing of white rice. This gives it greater nutritional value and more fiber than standard white rice. Another healthful type of rice that may be less familiar is black rice. Black rice is a heirloom rice cultivated in Asia that was once grown as food for the emperors. True to its name, it appears black when raw, but when cooked it turns a rich purple color that looks quite appealing when spooned onto a dinner plate. But even if purple isn’t your favorite color, you can’t help but be impressed with the health properties this less common, short-grained rice has to offer. What are the health benefits of black rice?

Anthyocyanins

Black rice gets its dark color from the presence of flavonoid pigments known as anthocyanins, plant based pigments with strong antioxidant properties. Anthocyanins are the same pigments that give many dark red and purple berries such as blackberries, dark cherries, and raspberries their rich color and health benefits. Anthyocyanins are being studied for their role in preventing a variety of chronic diseases including cancer, diabetes, heart disease, and Alzheimer’s disease. Much of their benefit appears to stem from their anti-oxidant and anti-inflammatory properties. 

Prevention of Heart Attacks?

A study published in the Journal of Nutrition in 2008 showed that an extract from black rice in mice helped to prevent progression of atherosclerotic plaques in the main arteries of the heart – the type that would eventually lead to a heart attack. It also lowered lipid components including triglycerides. In fact, black rice extract was found to be as powerful as the prescription drug Simvastatin, a drug used to lower cholesterol levels. This effect arises from the anthocyanins that are so abundant in black rice. Because of the anti-inflammatory and cholesterol lowering properties of the anthocyanins found in black rice, this tasty grain may help to fend off heart attacks.

Other Health Benefits

Black rice is a good source of minerals, including iron, as well as fiber and has a nutritional profile somewhat similar to brown rice. The presence of anthyocyanins gives it a nutritional edge over brown rice.

The Bottom Line

Black rice, with its pleasing, nutty flavor, is a tasty alternative to less nutritious white rice and provides another healthy alternative to brown rice. It’s more difficult to find than other types of rice, but many health food stores and Oriental markets now offer it. Expect to pay a little more for it than you pay for brown rice, but the extra cost may be worth it.