When we think of rice, we often think of white rice. But have you heard of black rice? Also known as forbidden rice, black rice is gaining attention among health enthusiasts and is increasingly featured in weight loss diets.

In ancient China, black rice was grown in limited quantities and reserved exclusively for the nobility and royalty, with every grain closely guarded. This exclusivity earned it the name forbidden rice.

Though black rice is now consumed worldwide, it only made its debut in the United States in 1995. Since then, it has steadily grown in popularity and can now be found in many supermarkets.

Curious to learn more about black rice? Keep reading!

What is Black Rice?
Black rice, also known as forbidden rice or purple rice, is a rare variety of Oryza sativa. Originating in China, it spread throughout Asia around 10,000 years ago. Historical records show that different cultures began crossbreeding rice to achieve uniform color over time. Renowned for its distinctive flavor, color, and health benefits, black rice has a storied past.
Traditionally, black rice was used in Chinese medicine and was reserved exclusively for the aristocracy. It was considered a luxury reserved for Chinese emperors, intended to promote their longevity, which is why it was called emperor's rice or forbidden rice.
With its chewy texture, black rice is often used in dishes like porridge, cakes, and puddings. It is also naturally gluten-free, making it a beneficial choice for individuals with gluten intolerance or celiac disease and offering support for various health conditions.
Nutritional Value of Black Rice
Black rice is a superfood packed with nutrients. A 100-gram serving provides:
Calories: 356 kcal
Protein: 8.89 g
Fat: 3.33 g
Carbohydrates: 75.56 g
Iron: 2.4 mg
Dietary Fiber: 4.9 g
Health Benefits of Black Rice
Black rice offers numerous health benefits. Here are some key advantages:
Rich in Antioxidants
Black rice is unmatched in its antioxidant content. The bran of black rice grains contains the highest levels of anthocyanins compared to any other food. These anthocyanins help combat free radicals, reduce cardiovascular disease risk, and treat microbial infections and diarrhea.
Supports Weight Loss
Black rice aids in weight management due to its low calorie, carbohydrate, and high dietary fiber content. It promotes satiety and helps control hunger. In a 6-week study, participants who consumed brown and black rice lost more weight and had lower body mass index (BMI) and body fat percentage compared to those who ate white rice.
Facilitates Liver Detoxification
Fatty liver disease involves excessive fat accumulation in the liver. Studies with mice show that black rice extract can improve fatty acid metabolism, lower triglyceride and cholesterol levels, and reduce the risk of fatty liver disease.
Naturally Gluten-Free
About one in seven people are sensitive to gluten found in wheat, barley, and rye, which can cause symptoms like constipation, diarrhea, bloating, and leaky gut syndrome. Black rice is naturally gluten-free, making it a great choice for those with gluten intolerance or celiac disease.
Beneficial for Diabetics
Whole grain black rice, rich in dietary fiber from its bran, helps regulate blood sugar levels by slowing down sugar absorption. This can help maintain stable insulin levels and may prevent type 2 diabetes. Research indicates that germinated black rice extract can have similar effects to the diabetes medication metformin in managing diabetes.
How to Cook Black Rice
Cooking black rice is similar to cooking brown rice, though it typically takes longer. You can steam, boil, or use a pressure cooker. For non-glutinous varieties, soaking for 30 minutes before cooking and rinsing can help. However, soaking for at least an hour is best—avoid soaking overnight as it can alter the texture.
Here are three popular cooking methods:
Electric Rice Cooker
Set the cooker to the brown rice setting and add water as per instructions.

Stovetop Absorption Method
Combine one cup of black rice with two cups of water. Boil for 30-60 minutes until tender and water is absorbed.

Pasta Method
Use six cups of water for one cup of rice. After cooking, drain excess water. This method is effective in reducing the risk of arsenic, which naturally occurs in rice.
Store uncooked black rice in a cool, dry, and dark place. Cooked black rice should be refrigerated and will keep for about 3-5 days.

The Final say
Black rice stands out as one of the healthiest rice varieties available. It offers extensive nutritional benefits and supports overall health. Regularly including black rice in your diet can enhance cognitive function, benefit the eyes, heart, respiratory system, and liver, and may even provide anti-aging effects. Given its high nutrient profile and ease of preparation, black rice is a valuable addition to any weekly menu.
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