When it comes to great skin health, there is a golden rule: What you eat matters. If you’re eating right, your complexion will show it. As always, some superfoods can help you get there and black rice is definitely on the list.
What is black rice?
It is a variety of rice that has a chewy texture and a nutty taste. It has a high level of anthocyanin, a water-soluble pigment that gives it a dark purple-blackish colour. In ancient China, black rice was consumed only by royalty and the elite classes because it was tricky to grow. Today, in India, it is mainly grown in the Northeastern and Southern parts of the country.
Benefits of black rice
• Packed with antioxidants
Like blueberries and blackberries, the black colour of the rice is because it contains a large number of antioxidants like anthocyanin. These can help prevent cardiovascular diseases, improve inflammation and improve brain health.
• Rich in fibre
Black rice is very rich in dietary fibre content, which ultimately helps in regulating bowel movements and prevents constipation. It binds the toxins in the body and flushes them all out. Consuming fibre is also great because it fills you up and makes you feel satisfied, which prevents you from bingeing on junk food.
• May aid with weight loss
The fact that black rice is rich in dietary fibre plays a huge role in how satiated you will feel after consuming it. As the quantity of food reduces, the number of calories also falls and this may help with weight loss.
Precautions to take before adding black rice to your diet
There are no known side effects of black rice but like any good food, it is important to consume it in moderation. Compared to white rice, this black variety tastes earthier and nuttier, so keep that in mind before adding it to your dishes.
Shelf life of black rice
When stored in an airtight container, black rice can last in the fridge for up to three to five days. Uncooked, it can last for up to six months in your pantry.
How to prepare black rice
Keep in mind that the colour from the black rice can stain vessels so make sure you wipe the countertop immediately if you do end up dropping some of the liquid. Pre-soaking grains is always a good idea as that makes it easier for your body to digest them.
The absorption method
Cook the rice in a specific quantity of water so that it is fully absorbed by the end of the cooking time. Fair warning, this technique may lead you to constantly hover around to make sure the rice doesn’t stick to the bottom of the pan or get burnt.
The pasta method
Cook the rice in a larger quantity of water in a vessel without a lid. When it grain is cooked, dispose of the extra water. Though a little time-consuming, this method results in non-sticky rice because you get rid of the starch by draining the water out. It’s also a method that can get rid of any pesticides or fertilizers, and is also recommended for other rice varieties.
Healthy black rice recipes
Pair it with soups…Black rice paired with stews and soups makes for a very hearty meal.
Rice bowl…Mix and match veggies and serve them with a heaping of black rice to make a delicious and satiating dinner.
Wraps and burritos…Add a small amount of black rice to your wraps and rolls to give them a chewy texture.
Sushi…Black rice tends to be quite sticky, making it the perfect ingredient for making sushi at home.
Conclusion
If you're looking to add a fun and healthy touch to your meals, black rice is a great option to consider. However, it may not be very easily available in all parts of the country. Before making any major changes to your diet, it is always advisable to consult your general physician or a certified nutritionist. Black rice can be used in a variety of ways, think in a salad, dosa, or a roll.
FAQs
How long does it take to cook black rice?
It takes longer to cook black rice than the white variety.
Is black rice a laxative?
It isn't. Black rice is rich in fibre and that helps to clean out the waste and junk from the digestive system.
Can I cook black rice in a broth?
Yes. This is a great way to add some extra flavour to your dish!
How do I know if black rice is cooked?
When cooked, the rice turns to a dark purple colour. It usually takes about 30 to 35 minutes to get cooked.
Can I cook black rice in a pressure cooker?
You can, but it isn’t usually advised as it can get sticky and mushy in texture.