ABSTRACT

This paper attempts to develop better

understanding about black rice, its
health benefits, side effects,
nutritional value, importance and
concludes with popular a recipe that
can be made using it.

Dhruv Jha

Black Rice
Unveiling its Health Benefits
Contents
What is Black Rice?......................................................................................................................2
Health Benefits of Black Rice:......................................................................................................3
1. May Improve Heart Health:...........................................................................................................3
2. May have Anti-Cancer Benefits:....................................................................................................3
3. Support Eye health:.........................................................................................................................3
4. Naturally Gluten Free:....................................................................................................................4
5. Diabetes Management:....................................................................................................................4
6. Prevent the Risk of Obesity:...........................................................................................................4
7. It Acts as a Detoxifier:.....................................................................................................................4
Side Effects of Black Rice.............................................................................................................5
Nutrition Value of Black Rice......................................................................................................5
Why Black Rice is Important to India?......................................................................................6
Black Rice Recipe:.........................................................................................................................7
Ingredients...............................................................................................................................................7
Instructions..............................................................................................................................................7
References......................................................................................................................................8
What is Black Rice?
Black rice is an outcome of a gene mutation. The black
colour of the rice comes from anthocyanins found in the
grain's bran hull, or outermost layer.

These chemical compounds, which are the same

pigments responsible for the colour of eggplants,
blueberries, and concord grapes, may appear red,
purple, blue, or black, depending on their pH.

While the rice looks black when it is raw, it adapts to a

purplish colour when cooked. As far as the taste is
concerned, it has a nutty flavour to it. The chak-hao
variety of black rice found in Manipur consists of more
starchiness as compared to other rice varieties.
(Black Rice Cultivation,
Black rice is a medium-grain rice that originated in 2024)
China and other parts of Asia some 10,000 years ago.
Black rice is often termed as “forbidden rice” as it was
reserved for the emperors of China for their longevity
of life and better lifestyle, forbidden to all other
common people.
 Health Benefits of Black Rice:

1. May Improve Heart Health: While a lot of studies are still being conducted regarding black
rice’s benefits, earlier studies indicate that eating black rice could enhance the health of your
heart and protect you against a range of cardiac-related illnesses and diseases.

2. May have Anti-Cancer Benefits: The anthocyanin found in black rice are widely known to
have beneficial antioxidant properties, but tentative research also suggests that they may offer
anti-cancer benefits. A test-tube study found that the prevalence of anthocyanin in black rice
resulted in reducing the number of breast cancer cells while also their spread and risk.

3. Support Eye health: Carotenoids, namely, lutein

and zeaxanthin, are found in abundance in black rice.
While carotenoids are helpful for many reasons, these
two, in particular, have been found to have beneficial
advantages for eye health, including in protecting the
eyes from being damaged by free radicals and also in
protecting the retina by filtration of the harmful blue
light waves.
(eye pain/eye disease/weak
4. Naturally Gluten Free: Gluten is a type of protein commonly found in many of the food items
we routinely consume. However, in recent times, people have become more aware of the
harmful effects of gluten and have tried to remove it from their diets.

Gluten is especially harmful to people suffering from celiac disease since the compound triggers
the body’s immune response, which could damage the small intestine. For people who have
gluten sensitivity, it could also result in harmful gastrointestinal side effects.

Since black rice contains no gluten, it is an extremely helpful option for those sensitive to the
effects of gluten and those wishing to remove gluten from their diets entirely.

5. Diabetes Management: Black rice’s advantages in terms of

diabetes management also stem from its high content of
anthocyanin, which helps lower blood sugar levels.
Additionally, such chemicals improve insulin sensitivity and
enable the body to better use glucose. As the anthocyanin in
black rice help in reducing the digestion of sugar in the small
intestine, it helps keep blood sugar levels low.

(diabetes,

6. Prevent the Risk of Obesity: Since black rice is packed with fibers, it also has more starch
than the normal white rice which makes you feel full, thus preventing overeating. Not only has
this, but studies also show that black rice can prevent insulin resistance which may help
prevented the risk of obesity.

7. It Acts as a Detoxifier: Black rice contains phytonutrients that help the body eliminate harmful
disease-causing toxins that are caused by free radicals.
(Health and Nutrition, Black Rice Benifits, n.d.)
 Side Effects of Black Rice
There is no harmful side effect of black rice until yet, but since black rice contains dietary fiber,
which can be beneficial for digestion. However, for some people, an abrupt increase in fiber
intake may cause temporary digestive discomfort, including bloating or gas. It's advisable to
introduce fiber gradually into the diet.

(Forbidden Rice Benifits, 2022)

Nutrition Value of Black Rice (per 100g)

This table shows the nutritional value of “Black Name Amount Unit
Rice” per 100 grams
Energy 356 kcal
 Energy in terms of kilocalorie is 356.
 Protein in terms of grams is 8.89 Protein 8.89 g
 Total Lipid Fat in terms of grams is 3.33
 Total Carbohydrate in terms of grams is 75.56 Total Lipid 3.33 g
 Dietary Fiber in terms of grams is 2.2 (fat)
 Iron in terms of milligrams is 2.4
Carbohydrate 75.56 g

Dietary fiber 2.2 g

Iron 2.4 mg

(Leffler, 2022)
 (Ma, 11 October 2023)

Why Black Rice is Important to India? (Economically)

China has the most genetic resource wealth for

black rice (62%), followed by Sri Lanka
(8.6%), Indonesia (7.2%), India (5.1%), the
Philippines (4.3%), Bangladesh (4.1%), and
only a handful in Malaysia, Thailand, and
Myanmar. Talking about India, Manipur is
the biggest contributor to the cultivation of
black rice.

The return over cost results shows that INR

one invested in black rice will give a return of
INR 2.15. The net returns indicate that the
projected returns are much higher than the
anticipated costs.

Accordingly, the government should encourage farmers and train those interested in starting
cultivation. Thus, different development agencies should take measures to provide credit and
good quality seeds to the farmers and educate them regarding the importance and demand of
the crop in the market. This would help India gain a better place in the International Market.
(Ma, 11 October 2023)
Black Rice Recipe:

Ingredients:

1/2 cup Chak-hao (black rice, the variety grown in Manipur)

5 Cups Milk

1/4 Cup Sugar (fine granulated)

1/3 Cup Condensed Milk

1-2 Bay Leaves

4 Cardamom Pods

1/4 Fresh or Dried Coconut pieces (skin removed)

Raisins as required

Cashew nuts as required

Instructions:

1. Take a saucepan add a bit of water (10-15ml)

2. Add milk in the saucepan
3. Add the bay leaf, cardamom
4. Let the milk simmer for 1-2 minutes
5. Add the black rice
6. Let the milk simmer and keep stirring
7. Cook the rice until the rice gets cooked (around 30min)
8. The milk will thicken and it will change the colour into a purplish contrast, that’s
when you know that its ready
9. Garnish it with raisins nuts and coconut
10. It can be eaten warm (40-42°C) or room temperature (18-22°C)
References
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