Black Rice : 6 Health Benefits and Steps to Cook

Black Rice Forbidden Rice Purple Rice

Black Rice : 6 Health Benefits and steps to cook



Black Rice


Black rice, also known as purple rice or forbidden rice, is a type of rice that is highly valued for its nutritional content and unique flavor.

A natural pigment called anthocyanin, which is also present in other dark-colored foods like blueberries and blackberries, gives forbidden rice its characteristic color. This pigment is a potent antioxidant that aids in defending the body against injury from dangerous free radicals.




Forbidden rice is a good source of fiber, protein, essential vitamins, and minerals, in addition to its antioxidant characteristics. It is frequently used in salads, stir-fries, and other foods. It has a slightly nutty flavor and a chewy texture.




Purple rice is a great alternative to typical white rice if you're seeking something wholesome and delicious. This tasty and nutritious grain is a common cuisine throughout the world and is packed with health advantages.


1. Rich in antioxidants: Among all the varieties of rice, forbidden rice is one of the richest providers of antioxidants. Free radicals can damage the body and create chronic illnesses like cancer and heart disease. Antioxidants help protect the body against damage caused by free radicals, which can lead to chronic diseases like heart disease and cancer.


2. Good Source of Fiber: Purple rice is a good source of dietary fiber, which is necessary for a healthy digestive system and regular bowel motions. Consuming a diet high in fiber can also assist in lowering cholesterol and lowering the risk of diabetes, heart disease, and other chronic illnesses.


3. Contains Protein: Forbidden rice is a good source of plant-based protein, which is necessary for the body's tissue growth and repair. It's especially helpful for vegetarians and vegans who might struggle to consume enough protein.


4. Low glycemic index: Due to the slow rate of digestion and lack of a sudden surge in blood sugar levels, purple rice has a low glycemic index. This makes it a suitable option for folks who have diabetes or are attempting to keep their blood sugar levels stable.


5. Reduces oxidative stress: The antioxidants found in abundance in black rice can aid in the prevention of oxidative stress. It's crucial to remember that eating black rice by itself is unlikely to result in oxidative stress.


6. Eye health: Anthocyanin-rich black rice reduces inflammation in the eye, and zinc present in the rice plays a role in maintaining healthy vision.




To prepare Black rice, you can follow these steps :-


1. Rinse the black rice: Rinse the black rice in cold water through a fine-mesh strainer with the rice in it until the water is clear. This will get rid of any dirt or extra starch.


2. Soak the black rice (optional): Black rice might benefit from an optional overnight or multiple-hour soaking to shorten cooking time and enhance texture. Use a 2:1 ratio of water to rice if you decide to soak the purple rice, and let it sit for at least two hours.


3. Cook the black rice: Cook the black rice by combining it with 2 cups of water in a medium-sized pot (or 3 cups if you soaked the rice). Adding a dash of salt is optional.

On high heat, bring the water to a boil. Then, turn the heat down to low and secure the lid on the pot. Cook the rice for 30 to 40 minutes, or until it is soft and the water has been absorbed.


4.Let the rice rest: Take the saucepan from the heat and leave the black rice to rest for 5 to 10 minutes with the lid on. The rice will become more sensitive as a result of absorbing any moisture that may still be there.




1. Black rice takes longer to cook than white rice, so plan accordingly.

 2. The black rice's purple pigment is so strong, it will stain anything. Use glass or metal cookware instead, and wash down your countertop as soon as you spill any wet black rice or the purple liquid there. Be sure to safeguard your clothing as well.






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