Nutrition and Black Rice benefits : The Forbidden Rice

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Forbidden Rice, sounds strange na! Despite of being less popular, forbidden rice or black rice has more impressive health benefits than any other grains. Today we will be talking about Forbidden rice itself.

Forbidden rice is also famous as black rice, wild rice or purple rice is an ancient grain rich highly nutritious and rich in health benefits.

Black rice has been eaten in regions of Asia for thousands of years; in fact for centuries it was present for only Chinese royalty. Today this type of rice is picking up in popularity and popping up in more health food stores across the US, Australia, and Europe, as people discover the numerous health benefits that whole grain black rice has to offer.

Forbidden rice
Forbidden rice :  black rice benefits

History of Forbidden/Black rice:

Rare yet nutritious, black rice has a very interesting history. As most people know, rice is a base food source in Asia. During the years when China was ruled by an emperor, black rice was dubbed as the “Forbidden Rice”.

It was cultivated in very small amounts because it was only for the emperor’s consumption. Although no such ban is being practiced nowadays, black rice is still very much produced in low amounts, especially when compared to brown and white rice.

Nutrition in Forbidden rice:

A one-half cup serving of cooked black rice, or about ¼ cup uncooked, contains approximately (in daily recommended values):

  • 160 calories
  • 1.5 grams of fat
  • 34 grams of carbohydrates
  • 2 grams of fiber
  • 5 grams of protein
  • 4% DV for iron

Nutrition compare of different forms of rice:

  • Polished white rice – contains 6.8 protein, 1.2 iron, 0.6 fiber.
  • Brown rice: 7.9 protein, 2.2 iron, and 2.8 fiber.
  • Red rice: 7.0 protein, 5.5 iron, and 2.0 fiber.
  • Black rice: 8.5 protein, 3.5 iron, 4.9 fiber, and the highest amount of antioxidants of any rice variety.

Properties of Forbidden rice:

  • Cooks in only 30 minutes
  • Whole grain and heart healthy
  • High in manganese, magnesium, molybdenum and phosphorus
  • Good source of protein, fiber and complex carbohydrates
  • Gluten- and wheat-free
  • Non-GMO
  • Vegan

How to cook Black Rice:

Black Rice Benefits :

1. Rich in antioxidants-

The bran hull of black rice, which is the outermost layer of the rice grain, contains one of the highest levels of the antioxidants anthocyanin found in any known food.

While whole grain brown rice and red rice also contain beneficial antioxidants, only black rice contains anthocyanin. Additionally, black rice also contains important antioxidant Vitamin E, which is useful in maintaining eye, skin, and immune health in addition to other important functions.

2. Good for heart

Studies have shown that black rice decreases dangerous atherosclerotic plaque formation in the arteries, which is very important for keeping arteries clear and preventing heart attacks and stroke.

The specific anthocyanins phytochemicals found in black rice help to maintain healthy cholesterol levels by reducing total cholesterol, LDL “badcholesterol, and total triacylglycerol concentrations. These are 3 common factors commonly for cardiovascular disease.

3. Lowers the risk of Diabetes

Studies have shown that when it comes to the risk of developing diabetes and even obesity, consuming whole grains is much more beneficial and preventative than consuming refined carbohydrates.

Black rice contains the entire bran of the grain where the fiber is stored, and fiber is able to help glucose (sugar) from the grain to be absorbed by the body over a longer period of time.

So, in this way we saw how forbidden black rice is much nutritious over any other rice or grains.

Hope you like the post. Share as much as possible and make everyone aware of this miraculous grain. Take care and live well!


  1. Mishtu December 30, 2017
  2. farmerunclefruits January 15, 2018

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