What are the advantages of black rice? Black rice has a very powerful black, purple pigment called anthocyanin. And this has potent antioxidant properties that can help reduce free radicals in the body. Black rice has the highest amount of protein in all types of rice.
What are the advantages of black rice? iStock- photo credit: PeterhermesFurian
The nutrient health benefits of ¼ cup of uncooked rice are the following:
- Calories- 160
- Fat- 1.5 grams
- Protein- 4 grams
- Carbs- 34 grams
- Fiber- 1 gram
- Iron- 6% of the Daily Value
Research studies show that black rice has the highest overall antioxidant capacity. It has also been shown to contain over 23 plant compounds including flavonoids and carotenoids. Flavonoids have been shown in studies to reduce the risk of heart disease.
Studies also show that black rice contains two types of carotenoids that are associated with improving eye health, which are lutein and zeaxanthin. These carotenoids help to protect the retina from highly potent damaging free radicals.
One of the biggest reasons why black rice is a good weight loss food is because it is high in protein and fiber. And protein and fiber can help suppress your appetite while helping to make you feel fuller. There was an interesting small study done on 40 women who were overweight. That group ate a mix of brown and black rice around 3 times a day and they were on a calorie restricted diet. That brown and black rice group lost significantly more weight and body fat than the group that just ate white rice.
The Bottom Line is Black rice has the highest amount of protein out of any type of rice out there. And it has the highest antioxidant activity which is powerful because it has potent properties to reduce free radicals from entering the body. And the result of this is fighting off chronic health diseases.
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References
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