Is black rice good for weight loss? This is a million-dollar question that can be answered with careful study and research. Black rice is also known as purple or even forbidden rice in numerous global countries, originating from the Oryza sativa L. species of rice. The classic black and purple hue come from anthocyanin, a pigment that contains antioxidant attributes. Here’s taking a look at some of the biggest benefits of black rice.
Benefits of Consuming Black Rice
1. Offers Diverse Nutrients
In comparison to other rice types, black rice is one of the best in terms of overall protein count along with containing iron. The latter is crucial for transporting oxygen all throughout the human body. A 1/4 cup or roughly 45 grams of this rice comes with just 1.5 grams of fat, 4 grams of protein, 1 gram of fiber, 34 grams of carbohydrates, 6% of the daily value of iron, and a total of 160 calories in all.
2. High in Antioxidants
Black rice also contains helpful antioxidants which are compounds safeguarding the cells from oxidative stress-driven by free radicals or molecules. Oxidative stress is often linked to higher risks of various ailments including Alzheimer’s disease, heart ailments, and other types of cancers. Black rice also has 23+ plant-based compounds which have antioxidant attributes, leading to multiple kinds of carotenoids and flavonoids.
3. Anthocyanin Content
Anthocyanin represents a group of flavonoid-based pigments which have responsibility for the distinctive black rice color. They help in combating inflammation along with containing antioxidant attributes.
4. Enhanced Health of the Heart
Black rice may combat risks of heart ailments owing to its high flavonoid content as per studies. Such flavonoids may help greatly in lowering the risks of developing heart ailments. These anthocyanins may also help in maintaining healthier triglyceride and cholesterol levels.
5. May Boost Eye Health
According to studies and various reports, black rice may boost overall eye health owing to its Zeaxanthin and Lutein which are carotenoids. They help in safeguarding the eyes from free radicals.
6. Gluten-Free by Nature
Gluten is a protein type that is contained in cereal grains like rye, barley, and wheat. Those suffering from celiac disease should avoid this element along with those suffering from gastrointestinal issues like pain and bloating.
Does Black Rice Help with Weight Loss?
Research and studies have long analyzed the impact of black rice consumption on weight loss. Black rice contains both fiber and protein, both items which help in weight loss through reduced appetite and keeping people feeling fuller for a longer duration. Various studies have also shown how anthocyanins in black rice may help in lowering weight and overall percentage of body fat although it is still to be substantiated. A study of twelve weeks saw that obese mice saw body weight coming down by 9.6% owing to anthocyanins contained in black rice. However, studies are yet to be observed for humans.
Other studies have also discovered how women with obesity issues and consuming a combination of black and brown rice three times a day, saw body weight and fat reduction as compared to those consuming white rice. While the jury is still out on whether black rice may help you lose weight or not, several experts feel that it has some concrete benefits in this regard.
The end-game is that fiber is always helpful for losing weight. Now when you consume more fiber, you will naturally combat gut trouble and also stay full for a longer duration. This will automatically make you eat less and you will be less prone to binge-eating. Hence, you will keep consuming lower calories on a regular basis. Simultaneously, the consumption of more protein will naturally boost muscle mass in the body. This will enhance your overall metabolism, thereby leading you to burn more calories and fat in the bargain.
Of course, it goes without saying that simply consuming black rice is not enough for losing weight. You have to combine your efforts with a healthy lifestyle including getting enough sleep, engaging in more physical activity and workouts, and also following a balanced and healthy dietary regime where you consume your recommended daily calories and nutrients. Your efforts will cumulatively start bearing fruit over a period of time. Remember to be patient and not expect miracles overnight.
The Bottom Line
Consuming black rice may help you lose weight and also comes with numerous other benefits as mentioned above. You can consider adding black rice to your regular regime, combining it with brown rice and other healthier varieties. You should of course consult your doctor or nutritionist in order to determine the right quantity of consumption and other aspects. Black rice could be a game-changer towards helping you get your weight loss journey on the right track!