Black rice: Know its powerful antioxidants

Black rice: Know its powerful antioxidants

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How to make Black Rice Pudding

ingredients at the end of the article

Black rice: Know its powerful antioxidants

by Dr. Mariangel Leota

Black rice, also known as an exotic rice, is one of the superfoods with a long list of benefits. It has been very studied by the sages of the ancient Chinese medicine, cataloging it as a miraculous rice that contains a great amount of nutrients and healing properties. This rice was made so valuable by its benefits, that the poor people could not have access to it, it was only consumed by the Chinese nobility.

This rice is characterized by its color and also by its flavor, similar to the flavor of the nuts. Its color is due to its high content of anthocyanins, a powerful antioxidant of beta-carotene type similar to the antioxidant contained in blueberries. When cooked this rice, its color intensifies becoming darker.

Its benefits can be used by people of all ages and cultures, its high content of nutrients makes it a special food for athletes, pregnant mothers, children, working adults and the elderly. It is important that you know all the nutrients so that you include them in your diet and avoid all the possible processed foods.

It is an important source of antioxidants

It is impressive the number of antioxidants that this rice contains, so much so, that its tonality is as intense as its concentration of antioxidants. Anthocyanins are antioxidants used by plants to avoid damage from the sun’s ultraviolet rays. When we consume them, they are metabolized and will fulfill a series of important functions for our benefit.

Black rice acts as a powerful anti-inflammatory

These antioxidants can act as powerful anti-inflammatories reducing the damage caused by diseases such as Crohn’s disease, rheumatoid arthritis, psoriasis, inflammatory bowel disease, tendinosis, vaginitis, gingivitis, among other inflammatory diseases.

The anthocyanin contained in black rice, acts on inflammatory cells such as mast cells, regulating their function and decreasing inflammatory processes. Daily consumption of these natural antioxidants and anti-inflammatories can significantly reduce inflammation and you can see improvements in the damage caused by inflammatory diseases.

Tips to take advantage of this antioxidant: Eat a cup of black rice before breakfast, helps our body to be metabolized more efficiently absorbing all its nutrients and enhancing its effect.

These antioxidants have a powerful cardioprotective effect

Taking care of the health of your heart is very important. At present, the consumption of processed foods with refined flours, high sugar content and saturated fats, has increased the percentage of cardiovascular diseases and diabetes in the world. It is time to become aware of our health and develop better eating habits. Do not miss the opportunity to learn new options for your diet with healthy foods such as black rice.

Its cardioprotective properties have been widely recognized and researched. The anthocyanins contained in black rice, also in blueberries and grapes, are able to prevent the oxidation of LDL (bad cholesterol), this effect significantly reduces the content of cholesterol accumulated inside the arteries known as “plaques” of atheroma or “atherosclerosis”. Atherosclerosis is one of the main causes of heart attacks.

Tips to enhance its cardioprotective effect: Accompany black rice in foods with lean meats, abundant vegetables and foods that contain a high content of unsaturated fats such as virgin olive oil or avocado.

Protect your liver by eating black rice

Protecting your liver means significantly reducing the high-fat foods of your meals, reducing alcoholic beverages and avoiding processed foods that may have toxins that are harmful to your liver.

Black rice is capable by its abundant fiber content and the antioxidant power of anthocyanins, to reduce the absorption of fats and stimulate the digestive process, preventing it from accumulating in the liver and increasing its excretion. Obviously, we must also take care of our diet and not commit excesses. Taking care of our diet is taking care of our health.

Tips to avoid fatty liver: Carbohydrates are the source of energy in our body. By consuming carbohydrates our body metabolizes and transforms it into simpler molecules like glucose, which used to produce energy. If our carbohydrate intake is high and we do not use all that energy, it will be stored in the liver and throughout the body in the form of fat. To avoid fatty liver, you should reduce your carbohydrate intake and exercise at least 3 times a week.

Black rice has anti-cancer properties

It is important to know that cancer is the uncontrolled growth of cells, which are not normal cells, but are cells that have mutated and destroyed the organs. The anti-cancer effects of black rice are due to its antioxidants, such as anthocyanin, which are able to stop this genetic mutation by reducing the uncontrolled growth of cancer cells. It is not that the tissues already affected by cancer are cured, but it can prevent them from spreading to other organs. Anthocyanins are in deep study for therapeutic use and their research can mean the cure of cancer, significantly reducing the death of millions of people.

Tips to avoid carcinogenic foods: Foods with hydrogenated fats and chemical preservatives are highly carcinogenic and you should definitely avoid them from your diet.

The anti-aging cereal

With good reason, this superfood was forbidden to the poor class and was only a luxury for the nobles and the high classes of the ancient Chinese civilization. The ancient sages of millenarian Chinese medicine knew of their anti-aging properties, that’s why their value increased incredibly. This rice was used especially, because it was considered as the source of youth.

Today, numerous investigations have failed to prove that the black rice if it is able to slow the aging of cells in our skin. It is enough to know that its high content of Vitamins such as Vitamin C and E, which are powerful antioxidants that reduce oxidative stress, prevent the cells from aging and stimulate the formation of new cells.

Tips to look younger: Other foods also contain lots of Vitamins C and E, such as pumpkin, blueberries and avocado. Do not forget to include them in your diet.

Reduce your eating anxiety

Has it happened to you that you can get some food in large quantities and still not feel satiated? This is very common with foods high in sugar, because sugar acts as an addictive and creates a feeling of constant feeling of needing to eat in your brain, making us feel anxious and creating a vicious circle of eating for no reason.

This also happens because of its zero dietary fiber content. Dietary fiber is a type of complex carbohydrate that is contained in many healthy foods such as cereals and fruits. Black rice specifically contains a high percentage of this fiber, reaching up to 20% of its weight. Dietary fiber makes us feel more satiated during the day, calming our desire to eat. If you are looking for a food that takes away those cravings, try eating black rice or other food with high dietary fiber content.

Tips to consume more dietary fiber: Accompany black rice with an abundant amount of green vegetables such as lettuce, spinach, arugula or broccoli, these are a great source of dietary fiber.

Improve your digestive health

If you suffer from constipation, indigestion or intestinal gas, you are probably not consuming the food with the necessary fiber that your digestive system requires. Black rice, like most cereals, is a great source of fiber that helps improve your digestion. The fiber helps the process of formation of feces, stimulating their compaction. The fiber also absorbs as much water as possible, increasing intestinal transit, in this sense, it improves digestion and stimulates the process of defecation.

Tips to have a better digestion: Avoid high-fat foods. Fats are harmful to your intestine and can cause serious complications.

Black rice is gluten-free

If you are a celiac, you know everything you can suffer from eating gluten. If you feel you always eat the same thing or you do not have many alternatives to prepare your meals, I tell you that black rice can be an excellent option. Maybe you have already integrated white rice into your diet, but black rice contains a high amount of nutrients compared to white rice, in addition to containing a powerful antioxidant like anthocyanin that has a lot of benefits for your health.

It is a perfect option if you are a celiac, black rice is totally gluten-free and is a versatile food that can be adapted to all kinds of preparations.

Tips to include black rice in your diet: Black rice is very versatile, you can include them in all your meals or use your imagination and make a special preparation, like black rice crackers.

It’s perfect if you want to lose weight

A portion of 100 grams of black rice contains about 160 calories, but provides a very high amount antioxidants, a good source of dietary fiber, excellent mineral content is like iron and copper, and even a good source of protein.

Tips to gain muscle mass with black rice: Black rice is a great source of complex carbohydrates and protein, a proper diet with this ingredient, will help you gain muscle mass.

cook black rice

How to make Black Rice Pudding by Peaceful Cuisine 




1 cup black rice

2 cups water

1 cup coconut milk

a pinch of salt

3 tbsp palm sugar

your choice of fruit

coconut flake


1. Rinse and drain black rice.

2. combine black rice, water, coconut milk and salt in a saucepan, then bring to a boil, cover and simmer for 45 minutes.

3. let it cool and serve with your choice of fruit and additional coconut milk.

and another recipe


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