“Black rice is higher in antioxidants than brown or white rice. It’s about the quantity to suit your own energy needs.". Add the salt, reduce heat, cover and cook for about 30-35 minutes. Franki Hobson has worn many hats during her many years as a women's lifestyle journalist and editor. We cover all women’s interests – from beauty, health and wellness to fashion, travel, technology and news. Bring to a boil and cook for about 30 to 35 minutes until the rice is tender and chewy. As a result of this extraction, white rice contains less nutrients than brown, black or red varieties. That doesn't mean, however, that you can't enjoy white rice -- just have it less frequently. "It’s easy to cook and really versatile, so it can help make good nutrition easy. • Key nutrients in black rice are the B-complex vitamins, magnesium, manganese, and potassium. Rice is also low in fat and a source of protein -- plus it's super cheap and versatile. "You would get more fibre eating brown and black rice. And since diabetes is worsened by white rice, it is a big NO! by Fitness Software | "I would go for brown and black rice," Austin told HuffPost Australia. In terms of glycemic index, brown rice releases at a "medium" rate in the body, meaning it will keep you fuller for longer compared to white rice. Per 100 grams, red rice has seven grams of protein and two grams of fibre. You may need to download version 2.0 now from the Chrome Web Store. All Rights Reserved. 4 Comments. Then, it is best to opt for basmati rice. Add water and rinsed black rice to a saucepan. One measure of how fast carbohydrate-containing foods raise blood sugar levels (even for people who are not diabetic) is the glycemic index (GI). The glycemic index of black rice is 42. "Black rice also has a lower glycemic index, so it means if you’ve got diabetes it will be quite good as it’s slow releasing. Black rice is something that most people don’t know about. All Rights Reserved. Tips On How To Grow Your Own Turmeric And Why To Add It To Your Diet, 7 Sustainable Places To Escape To On Our Fragile Planet. Sitemap | As such, the GI of the rice can range from as low … The GI of rice depends on the type of rice. Even though both groups had significant reductions in weight, BMI and body fat, the brown/black group enjoyed greater reductions in all three areas, when compared with the white rice group. This works great for children. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. Strain the black rice using a mesh colander. According to Chinese legend, black rice was only for Emperors because of its high nutrient content, rare color, and highly unusual taste. All Rights Reserved. There is a slow release of carbohydrates, which … It is not the food of common people. Black rice has a low glycemic index of 42.3. The owner of this website, Maria Ushakova, is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking MariaUshakova.com to Amazon properties including, but not limited to, amazon.com, endless.com, myhabit.com, smallparts.com, or amazonwireless.com. Both red and black varieties contain higher amounts of nutrients compared to white rice, however they do come at a higher cost. Black rice is consumed only by Chinese royalty. The question we all want to know is: which one is the healthiest? Rice is a staple food in India. Yes, black rice is gluten-free. Black Rice Nutrition. Add the water and salt and bring to a boil. Add the water, rinsed black rice, and salt to a large pot. Compared with other types of rice, black rice is one of the highest in protein (3, 4, 5, 6).. You could do the same with black rice too.". "Black rice also has a lower glycemic index, so it means if you’ve got diabetes it will be quite good as it’s slow releasing. It means that there is no sudden release of energy when basmati rice is digested. Any duplication or distribution of the information contained herein is strictly prohibited. Associate Editor - Food, HuffPost Australia, “Friends” Star Jennifer Aniston’s Latest Venture, Chrissy Teigen Is So Unimpressed With Being Married To The ‘Sexiest Man Alive’, Leonardo DiCaprio Praises ‘Leader Of Our Time’ Greta Thunberg After First Meeting, Future Of Music Industry Uncertain Amid Pandemic, The Ultimate Guide To Self Pleasure In Lockdown, ‘Saved By The Bell’ Reboot To Feature Transgender Teen In Lead Role, User Agreement (Updated December 20, 2019). As for those microwavable rice cups and sachets?