Black Rice
Nam- other forbidden rice. Its history dates back to 4000 BC. Let’s examine together a type of rice that could only be consumed by the royal family due to its rarity and high nutritional value in ancient China, which was “banned” to the public at that time.
It is gluten free.
It provides a good alternative to bulgur for those with celiac disease, those who follow a gluten-free diet, and those with celiac disease.
It is antioxidant.
In addition to providing its black color, anthocyanin pigment provides a strong antioxidant, anti-inflammatory and anti-cancer properties. Various studies have shown that foods high in anthocyanins can help protect against a variety of chronic diseases, including obesity, heart disease, and some types of cancer. However, more studies are needed to observe these effects. In addition to its anthocyanin content, it has been found to contain more than 23 bioactive components with antioxidant properties. Because of all these features, it is called “superfood”.
It Has High Protein Content.
Compared to other types of rice, it is one of the rice with the highest protein value. While there is 9 g of protein in 100 g of black rice, this ratio is; 6 g in white rice, 7 g in jasmine and brown rice.
High Fiber Content.
Since it is not refined and processed less than other rices, its fiber content is high and vitamin and mineral losses are prevented. In this way, it does not cause sudden increases and decreases in blood glucose levels after consumption. It helps to prolong the feeling of satiety.
Mineral Resource
It is rich in iron and magnesium. Thanks to its magnesium content, it has an important place for bone and dental health. It has positive effects for nervous tissue and muscles to work. It should not be forgotten that the iron in its content is plant-based iron, so its bioavailability will be low.
How can it be used?
As with other rice varieties, it can be prepared like pilaf and used in salads.
Since it is a hard structure, the boiling process may take a long time. For this reason, more water should be added to boil it.
Dietitian Ceren Demirel
