Currently, both in shops and supermarkets, we have found many black rice products. Yes, although in reality the use of this type of rice is very rare and even rare when compared to white rice and brown rice, some people prefer black rice as a processed ingredient for their daily consumption. In fact, the use of black rice has now become popular in Western countries such as the United States, where the use of this rice variety was introduced there since the 1990s. In the Asian region, black rice has been used by the Chinese people for thousands of years, at which time, black rice was only provided for certain circles, namely the emperor or the royal family, and the elite.
Black Rice Nutrient Content
Maybe you are wondering why black rice is highly recommended for consumption? The majority of health experts state that black rice has various benefits for human health. Where there are a lot of nutrients contained in these varieties of rice.
In 100 grams of black rice, there are:
- Energy: 1515 kj / 362 kcal
- Carbohydrate: 76.17 g
- Fatty Acids: 0.536 g
- Fiber: 3.4 g
- Air : 12.37 g
- Alanine : 0.437 g
- Arginine : 0.569 g
- Ash : 1.27 g
- Asam Aspartic : 0.702 g
- Kalsium : 33 mg
- Copper : 0.277 mg
- Cystine : 0.091 g
- Folate : 20 mcg
- Asam Glutamic : 1.528 g
- Glycine : 0.369 g
- Histidine : 0.190 g
- Iron: 1.80 mg
- Isoleucine : 0.318 g
- Leucine : 0.620 g
- Lysine : 0.286 g
- Magnesium : 143 mg
- Mangaan: 3,743 mg
- Methionine : 0.169 g
- Niacin : 4.038 mg
- Asam Panthotenic: 1.493 mg
- Phenylalanine : 0.387 g
- Fosfor: 264 mg
- Potassium: 268 mg
- Proline : 0.352 g
- Protein : 7.50 g
- Riboflavin : 0.043 mg
- Serine : 0.388 g
- Sodium : 4 mg
- Thiamin :0.413 mg
- Threonine : 0.275 g
- Fat: 2.68 g
- Thryptophan : 0.096 g
- Tyrosine : 0.281 g
- Valine : 0.440 g
- Vitamin B-6 : 0.509 mg
- Zinc : 0.02 mg
Actually black rice comes from the same family of other rice varieties such as white rice, brown rice, and other rice varieties. However, according to health experts supported by various research results, it has been stated that black rice has advantages when compared to other rice varieties, especially in terms of nutritional content.
Then what are the benefits of black rice for health?
1. As an effective antioxidant
As the name suggests, black rice has a black or dark purple color. This indicates that the rice contains a fairly high antioxidant content, similar to the antioxidants that emerge from several berries, namely blueberries, raspberries, and cranberries. In black rice, especially the bran (the outermost part of the grain) has a very high antioxidant anthocyanin content. In fact, the nutritional content is higher when compared to other grains such as brown rice and other colored wheat varieties. Various research results have shown that the anthocyanin content in black rice has been correlated to:
- Helps reduce the risk of cardiovascular disease
- Protects the body from cancer attacks caused by free radicals
- Helps improve brain function
- Reduce inflammation
In addition to anthocyanins which other rice varieties don’t have, black rice also contains other antioxidants such as vitamin E which is useful for:
- Increase immunity
- Maintain eye health
- Maintain skin health
- And so on
A researcher named Dr. Xu once said that “If berries are used to promote health, why not black rice and black rice bran? Especially black rice bran will be a unique and economical material to increase consumption of health-promoting antioxidants.”
Other sources of antioxidants are found in:
2. Natural food coloring
Black rice can be an alternative for food producers as a natural dye for their food products. The natural colors extracted from black rice offer a healthier alternative when compared to artificial food coloring which is risky for health conditions such as cancer, allergies, or one’s physiological abilities.
Pigments from black rice extract can produce a variety of colors, from black to pink. Try to process black rice yourself by grinding the dry seeds of black rice using a coffee grinder, then adding it to cakes or other processed foods to add taste, nutrition, and color to your processed foods.
3. Protector for heart health
Cardiovascular diseases such as heart disease are the biggest killers for humans these days. This is one of the reasons why it is very important to consume foods that are able to maintain a healthy heart, one of which is to consume black rice. Why black rice? Because black rice contains phytochemical anthocyanins that are able to maintain healthy cholesterol levels and can help reduce bad cholesterol levels in the blood.
Doing so will help reduce the formation of harmful atherosclerotic plaques in the arteries, which in turn will help keep arteries healthy, thereby reducing the risk of heart attacks and strokes.
Prevention of other heart disease, found in:
- Mangosteen skin benefits
- Benefits of soy milk
- Benefits of noni fruit
- The benefits of Japanese ants
- Benefits of cashews
- Benefits of dragon fruit
- Benefits of oatmeal
- Fish benefits
- Benefits of date juice
- Sweet tea benefits
- Benefits of blood donation
- The benefits of Siamese pumpkin
- Benefits of carrots
4. Helps the body’s detoxification process
We already know that the antioxidant content in black rice is very high. These phytonutrients are very useful to help reduce inflammation and help rid the body of harmful substances (body detox) that can later contribute to various conditions.
In a study using rabbits as the object of research, it has been shown that consuming black rice can reduce the percentage of oxidative stress or also known as damage to organs caused by free radicals. This detoxification process can cleanse the blood, liver and arterial areas from plaque formation.
5. Build a healthy digestive system
Black rice has the same natural fiber content as other rice varieties such as benefits of brown rice, white rice, and other wheat rice. you need to know that every half cup of black rice provides about 2 to 3 grams of fiber content.
Content fiber benefits This is very useful to help create conditions for the digestive system in our body to always be healthy, namely by binding the remnants of digestion or waste and toxins in the digestive tract. Furthermore, fiber will help in the process of removing waste and toxins from the body. In other words, the fiber content in black rice contributes to maintaining the health of the intestinal organs.
6. Prevent obesity (overweight)
Applying black rice in your diet, will be able to help you feel full longer, so it can be said that black rice has the potential to help you lose weight. As we already know that the fiber in black rice can cleanse the body of toxins, reduce inflammation, and cleanse the arteries of plaque, namely by removing waste and plague that are still lodged in the body. Thus, the body will be protected from obesity, diabetes, heart disease, and disorders of the digestive system.
7. Overcoming diarrhea
Diarrhea is a disease characterized by changes that occur in the stool, which is becoming softer, can even change in liquid form. This disease is one of the most common causes of death in children under five. The fiber content in black rice in addition to helping facilitate the expulsion of food waste from the body, can also help increase the density of feces that will later be expelled. This has the potential to help prevent diarrhea.
8. Mencegah IBS (Irritable Bowel Sindrome)
Another function possessed by the fiber contained in black rice is that it can help prevent the occurrence of Irritable Bowel Syndrome (IBS). This is a digestive function disorder which is characterized by the emergence of discomfort such as pain in the abdomen when a person is defecating even though there are no structural or anatomical abnormalities from the excreted feces. And one of the factors that cause this disease disorder is due to movement disorders in the digestive tract.
9. Free from gluten content
Just like other rice varieties, black rice is also a product that does not contain gluten which is a type of protein that is usually found in wheat, rey, and barley products. For most people, gluten can’t cause any problems, but for others, especially for those who are sensitive to gluten and for people with celiac disease, gluten content can cause various problems.
10. Lowering the risk of diabetes
Black rice is a healthy choice for those of you who want to avoid the risk of obesity and diabetes. Why? Because the antioxidants and other nutrients contained in black rice can help slow the absorption of sugar in the bloodstream. The fiber content in black rice will help the absorption of sugar (glucose) by our body for a longer period of time.
Thus it can be said that black rice is one of the right choices to reduce the risk of type 2 diabetes and other complications in addition to maintaining a balance between body weight and energy levels. Several studies have also shown that consuming black rice can help prevent insulin resistance, which is closely related to an increased risk of obesity and diabetes.
Herbs to prevent other diabetes:
How to Process Black Rice
Black rice has various health benefits, this rice variety has a taste similar to brown rice. In terms of processing, black rice takes longer than white rice. This is because black rice has a higher density than white rice. To get the best results when processing black rice, here are some tips:
- Soak the black rice for a few hours before cooking it, as this will reduce the amount of time it takes to cook the black rice. In addition, soaking the black rice before cooking it for some time will facilitate the absorption of the nutrients contained in the black rice.
- Rinse again using clean water that has been soaked black rice. During processing, add two cups of water to each cup of rice. Boil black rice for +/- half an hour. However, if at first you don’t soak the black rice you want to cook, it will take about +/- an hour for the boiling process.
- After that period of time, what you need to do next is check the texture of the boiled rice, whether it is chewy and cooked or not. If not, then you should continue the boiling process until the desired texture of rice is produced.