Add black rice to the diet

For millions of people in Asia, Latin America and Africa, rice is the main source of calories. But not all varieties are the same. And if white rice has become familiar for a long time, then black rice is just beginning to receive the attention it deserves.

The dark purple hue of the grains is a sign of a high content of anthocyanins, the same powerful antioxidants found in blueberries and blackberries, only black rice has even more of them. These substances fight inflammation, protect blood vessels and slow down cell aging.

The shell of the grain contains a real storehouse: zinc, selenium, iron, B vitamins, vitamin E and even beta-carotene. It also contains unique compounds like gamma-oryzanol and GABA, which are enhanced if the rice is slightly sprouted.

The data on metabolism is particularly impressive. It was found that black rice helps to smooth out sugar spikes after eating, thanks to fiber and special components that slow down the absorption of carbohydrates. In animal experiments, black rice extract improved insulin sensitivity and even reduced the level of “bad” cholesterol by 22%.

Anthocyanins from black rice in the laboratory protected nerve cells from damage associated with Alzheimer’s disease. In other studies, the same substances have mitigated the “cytokine storm” — a dangerous hyperreaction of the immune system in viral infections. Some components even demonstrated the ability to slow down the spread of cancer cells.

It is worth remembering that sanding (which turns rice white) destroys up to 90% of anthocyanins. However, germination, ultraviolet light or fermentation, on the contrary, can increase the benefits. Even in the food industry, black rice is used to make gluten-free bread, pasta with a low glycemic index, and even natural dyes.