You’ve probably heard for years that brown rice is a healthier choice than white rice. But could black rice be an even better option to fill your bowl? Maybe.
This type of rice, also called ‘forbidden rice’, is not really black or forbidden. “In ancient China, it was known as forbidden rice because it was reserved for royalty and ‘commoner’ people were not allowed to consume it,” explains Philadelphia nutritionist. Stacey Woodson, RD, who is also an author of nutrition books for children. “But today it is more widely available and appreciated by people all over the world.”
Although this whole grain looks black in the bag, it turns a dark purple shade once it’s cooked (earning it the other, more accurate nickname “purple rice”). “Black rice has been part of the Asian diet for thousands of years,” says Natalie B. Allen, RD, a clinical associate professor of nutrition and dietetics at Missouri State University. “The deep color comes from anthocyanins, pigments found in purple and blue foods that are typically missing from the average American diet.” Like brown rice, black rice is unrefined, meaning it contains all parts of the grain, including the fiber-filled bran and germ, giving it a nutritional advantage over white rice, which has been stripped of those healthy parts.
Nutrition facts
Serving size: 100 grams (from the Nature’s Earthly Choice brand)
- 372 calories
- 3.49 g total fat
- 0g saturated fat
- 79.1 g total carbohydrates
- 4.7 g dietary fiber
- 2.33g sugar
- 11.6g protein
- 0 mg calcium (0% RDA)
- 1.67 mg iron (9% RDI)
- 0 mg vitamin C (0% RDA)
- 0IU vitamin A (0% DV)
Health benefits
- It contains many antioxidants: We often think of fruits and vegetables when it comes to foods rich in antioxidants – which are important for fighting cell-damaging free radicals in the body – but whole grain often have a greater amount and a more diverse range of antioxidants, as well as disease control vegetable substances called phytochemicals. The anthocyanins in black rice not only give the grain a hint of color: “Because of the presence of anthocyanins, black rice has a higher antioxidant content than other rice grains,” says New York nutritionist. Melissa RifkinRD, who notes that this boost of antioxidants in your diet can help reduce the risk of heart disease, cancer, stroke and type 2 diabetes.
- It is a good source of fiber: Fiber is critical for maintaining a healthy digestive system; it can also reduce the risk of cardiovascular disease and type 2 diabetes. And some brands of black rice contain 4.7 g of dietary fiber per 100 g. “Black rice is nutrient-dense and contains more fiber, protein and iron than both white rice and brown rice,” says Chicago nutritionist Sarah Chatfield, RDN. All that fiber as another benefit: It can help you feel full. “The higher protein and fiber content of black rice can help increase satiety during meals and may aid in weight management,” says Chatfield.
- It improves eye health: While certain red, yellow and orange foods, like carrots, are known to contain carotenoids (pigments that can boost your eye health), black rice surprisingly contains these too, specifically lutein and zeaxanthin, says All. Numerous studies have shown that these two carotenoids may help protect the macula from blue light damage and improve visual acuity, and have been linked to a reduced risk of age-related macular degeneration and cataracts.
- It has a lower glycemic index than white rice: One of the downsides of white rice is its high glycemic index (GI), which can cause a spike in blood sugar levels. If you’re concerned about your blood sugar levels because of type 2 diabetes or another reason, black rice is a tasty option with a lower GI. And the vibrant addition of black rice to a meal isn’t just an aesthetic victory: a diet that includes different-colored fruits and vegetables is the best way to get the vitamins, minerals and nutrients you need, according to the American Heart Association.
FAQ
What does black rice taste like?
“Personally, I like black rice,” says Chatfield, calling it “a little chewier than other types of rice.” [with] a pleasant, nutty taste.” She recommends pairing black rice with curries and stir-fries. “Black rice takes a little longer to cook than white rice, similar to brown rice,” notes Chatfield.
Allen prefers to prepare hers in a pressure cooker: “It’s hands-off, but you can also steam or boil it,” says Allen. She adds, “It has a nutty flavor and goes well in a variety of dishes.”
Woodson recommends soaking the rice before cooking it: “Like many whole grains, black rice contains phytic acid, an antinutrient that can bind to minerals and reduce their absorption,” she says. “Soaking or fermenting the rice before cooking can help soften this effect.”
Is black rice healthier than white rice?
When choosing between black and white, it is helpful to remember how white rice is produced. Rice naturally consists of three edible parts: the bran (the outer part that gives rice its color), the germ (an inner ’embryo’ that can grow into a new plant) and the endosperm (the substantial white part, inside the bran ). During the milling process, rice is “refined” by removing the bran and germ. This process removes about 1/4 of the protein in a grain, and 1/2 to 2/3 or more of many of the nutrients, according to the Whole Grains Council. However, enriched white rice will still provide some of the benefits lost during the refining process. So yes, black rice has more nutritional value, but white rice can be more soothing for an upset stomach or as a dose of comfort food.
Can I eat black rice every day?
As with most wonderful things in life, it’s all about moderation. “Black rice is high in fiber, which is generally a good thing, but don’t overdo it because eating too much fiber too quickly can cause stomach upset or gas,” warns Allen. “Although black rice is very nutritious, it is best to alternate it with other whole grain products, rather than eating it daily, to add variety to your diet and reduce your arsenic intake. [which is found in most types of rice]” says Chatfield.
Luisa Colón is a Brooklyn-based writer whose work has appeared in The New York Times, Family Circle, USA Today, and many other print and online publications. Her first novel, Bad Moon Rising, will be published in August 2023.