Superfoods: Black Rice

You already know that brown rice is a nutrition powerhouse compared to white rice.  But you can do even better.  Discover the benefits of black rice.

Brown rice is rich in fiber, vitamin e compounds and cholesterol lowering antioxidants. Those benefits are all contained in the brown bran.

What’s wrong with white rice?

Brown rice is produced by removing only the outermost layer, the hull, of the rice kernel keeping most of its nutritional value intact.  But when the rice kernel is milled and polished to make it white, here’s what can get destroyed:

  • all of the dietary fiber
  • vitamin B3
  • vitamin B1
  • vitamin B6
  • manganese
  • phosphorus
  • iron
  • all of the essential fatty acids.

Once all the good stuff is removed, white rice is then enriched.  That means that vitamins B1, B3 and iron are added back, but the rest of the nutrients are lost for good.

Black rice is even better than brown rice

Black rice offers all of the same health benefits of brown rice but it also packs some serious antioxidants.

Because of its dark color, black rice bran contains the same anthocyanin antioxidants in blackberries and blueberries.

According to reports, a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants.

Found in dark blue, red and purple foods,  anthocyanin  antioxidants show promise for fighting heart disease, cancer, and other diseases.  Black rice is often referred to as “purple rice,” since when it’s soaked or cooked it changes from black to a deep purple or burgundy color.

Grown primarily in Asia, black rice is an heirloom or heritage variety.  It is also known as “Forbidden Rice,” since in ancient China it was reserved for the emperor and nobles, and commoners were prohibited from eating it.

The bran or hard outer shell of the black rice is the part with all the great benefits but it also makes the rice a little tricky to cook. Like brown rice, it will take close to an hour although the actual cooking time can be shortened by soaking the rice for an hour, or even overnight, to speed the process.

Black rice can be used in place of brown or white rice and is often featured in dessert recipes, particularly rice puddings, because its natural flavor is rich and sweet.

So what are you waiting for… add black rice to your food cupboard today!

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About Al

Al Nuttall is the founder and Personal Trainer of Peak Performance 365 based in Cairns, in Far North Queensland. He's a firm believer that you can achieve anything you put your mind to and, as a testament, he lives his life by that philosophy. He will set out achievable goals and develop a plan on how to reach them. Will power and hard work will do the rest. Changing your lifestyle isn’t meant to be easy but the rewards will definitely be worth all the effort in the end. So what are you waiting for? GIve Al a call and start to be the best you can be... everyday!

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