With its wealthy colour and nutty style, black rice will flip your meals right into a feast. Centuries in the past, this superfood was reserved for the rich, however these days it is extensively out there in grocery shops. Often known as the forbidden rice, it affords massive doses of vitamin E, iron, calcium, potassium, zinc, and antioxidants. WebMD notes that black rice is especially excessive in anthocyanins, a category of antioxidants that fight inflammation and help coronary heart well being. A half-cup of cooked black rice provides 173 energy, 5 grams of protein, 2 grams of fats, and 38 grams of carbs, together with 3 grams of fiber.
Lutein and zeaxanthin, two antioxidants in black rice, promote eye well being and will counteract the dangerous results of ultraviolet radiation, says WebMD. Anthocyanins and different phytonutrients enhance insulin response, serving to your physique use sugar extra effectively. These vitamins might also shield towards most cancers, weight problems, and osteoporosis, in line with scientific analysis printed within the journal Antioxidants. In scientific trials, anthocyanins have been proven to inhibit breast tumor development and metastasis, increase immune operate, and cut back blood sugar.
Similar to white rice, this grain could be steamed, boiled, or ready in a strain cooker. It goes nicely with mushrooms, greens, rooster, honey, fruits, and meat. WebMD suggests rinsing the dry rice earlier than you cook dinner it to cut back its arsenic content material. After that, you need to use it in each candy and savory dishes, from soups and salads to rice pudding.