Black rice benefits and harms cooking. Black rice: calorie content, benefits and harms, cooking recipes. Brown rice

There are many varieties of rice grains, but traditional white rice is more common in our region. And if we have at least vaguely heard about other varieties of this cereal - brown, brown, basmati rice, then black or wild rice most often causes surprise and genuine interest, since it is not so often found in local stores.

The history of consumption of rice grains goes back more than one millennium, but we are gradually beginning to discover the benefits and harms of wild rice only now. But still in Ancient China this product was in demand among the nobility, while ordinary residents could not afford it due to the high cost of black rice. Even now, the high price of wild rice does not allow this product to be made available to the public for consumption, but those who have tried this delicacy at least once note the difference in taste, and nutritionists and doctors talk about the incredible benefits of black rice, many times greater than useful qualities its other varieties.

Black rice in detail

In its cultivated form, wild rice grows in the state of Minnesota, which now acts as the world's largest exporter of this product. The process of growing and harvesting black rice, which is annual plant, requires a lot of labor, which is why the cost of this product is very high (from 250 rubles per 0.5 kg).

In the United States and European countries You can often find wild black rice, which is often used as an ornamental plant and decorates ponds and artificial reservoirs.

Cultivated black rice grains can be chocolate brown or charcoal black in color (the shade depends on the degree of maturity and processing of the grains), and their shape is thin and oblong.

Black rice is non-toxic and contains minimal sodium, which is known to retain excess fluid and salt in the body. That's it beneficial features don't end. Residents of Japan, India, Thailand, and China regularly consume black rice, which is considered a source of youth, longevity, Have a good mood and a means of protection against cancer.

Black rice is cooked much longer than the usual white rice - from 40 minutes to an hour. Ready wild rice acquires purple shade. Most often it is used as a side dish, added to soup, appetizers, salads, desserts, and baked goods.

In addition to long-term processing, wild rice differs from white rice in composition, nutritional value, taste (wild rice has an exotic sweetish taste), smell (slightly nutty) and a wide range of beneficial properties, which we will talk about further.

Composition of black rice grains

The multicomponent composition of wild rice determines its incredible benefits for the body.

Black rice contains:

vitamins of group B, A, E, K, H, PP, C. 150 g of wild rice contains almost all the required daily requirement of folic acid (B9).
antioxidants. Their content in wild rice allows it to be placed on a par with blueberries, natural red wine, red grapes, strawberries, and red cabbage.
macro- and microelements (there are about forty of them in wild rice - iodine, copper, fluorine, sodium, potassium, magnesium, manganese, boron, phosphorus, zinc, calcium, sulfur, silicon, nickel, iron)
amino acids vital for the body (18 items)
lecithin
protein
biologically active substances
plant fibers (fiber)
protein
carbohydrates
healthy fats
glucose

The undeniable advantage of black rice is the low calorie content of the boiled product. 100 g of cooked wild rice contains only 105 kcal.

Health benefits of black rice

Improves performance nervous system, helps overcome stress.
Used to prevent cancer due to its ability to prevent the destruction of DNA chains.
Slows down aging, prolongs youth.
Helps make blood vessels elastic and strengthen arteries and capillaries, cleanse the blood of waste, toxins, cholesterol, and fats.
Increases immunity.
Prevents heart disease by improving nutrition of the heart muscle.
Helps reduce blood pressure.
Has antimicrobial and anti-inflammatory effects.
Useful for women during menopause.
Helps restore the body after illness, exhaustion, childbirth, and accelerates rehabilitation after surgery.
Necessary for anemia.
Normalizes the functioning of the adrenal glands.
Helps strengthen the visual system.
Contains little sodium, the excess of which leads to diseases of the cardiovascular system and increased blood pressure.
Supports the muscular system.
Helps the body to be in good shape.
Eliminates swelling, has a beneficial effect on the kidneys and bladder, helps with diseases of the genitourinary system.
It has a good effect on the gastrointestinal tract and normalizes digestion.
Strengthens hair and prevents early greying.
Has a beneficial effect on brain function.
Normalizes metabolic processes.
Allowed for allergy sufferers as it is a hypoallergenic product.
Supports skeletal system, reducing the risk of fractures.

What are the possible harms of black rice to the body?

Contraindications for black rice are quite limited and incomparable with its benefits for humans. Harm from consuming wild rice can occur in the following cases:

Individual intolerance to wild rice.
Overeating black rice. Its adhesive properties can easily cause you constipation or other digestive problems if consumed uncontrolled. To avoid this, eat black rice in doses, best in combination with plant foods, remembering to drink more fluids.
If you have diabetes, before consuming it is better to ask your doctor about the permissibility of including this product in your diet.

Firstly, it is advisable to soak wild rice overnight in cool water before boiling. In the morning, drain the water, pour the rice into boiling water (ratio 1:3), bring to a boil and simmer over low heat for at least 45-60 minutes. The readiness of rice can be determined externally - it will increase three to four times. After this, turn off the fire and let it stand for about 15 minutes without stirring.

Secondly, when purchasing a product, pay attention to the composition - sometimes it is not pure wild rice that is sold, but a mixture of black and brown cereals. There is nothing wrong with this, brown rice also has considerable benefits, but black rice is much healthier.

Third, be aware that after boiling black rice, the white enamel pan may become stained. Take this fact into account when choosing the container in which you will cook rice.

Fourthly, the taste of wild rice can be significantly improved by combining it with sesame seeds, Japanese sauce, nuts and legumes. It is best consumed as a side dish for vegetable, meat, and fish dishes, and to prepare snacks, desserts, and salads based on wild rice.

In oriental cuisine, wild rice pilaf is popular, the recipe for which we invite you to familiarize yourself with.

Black rice pilaf

0.5 tbsp. pre-soaked black rice
0.5 tbsp. broth or water
0.5 tbsp. apple cider
1 small carrot (cut into rings)
1 clove garlic (minced well)
a small handful of dried cranberries or lingonberries
Bay leaf
some chopped celery
1 tsp. vegetable oil
salt pepper

Mix celery with carrots and garlic and simmer over low heat for about 10 minutes.

After this, add all the remaining ingredients and simmer under closed lid until the rice is ready (about an hour).

Video on this topic

In Ancient China, black rice was considered the food of emperors and his entourage: a mere mortal who dared to taste the dish faced the death penalty. Now everyone can taste the valuable cereal. What are the benefits and harms of black rice and how to use it for the benefit of health, slimness and beauty?

Composition, properties and benefits of black rice

Most of the nutrients contained in rice accumulate in its shell. Black cereal is not polished before eating, so it is much healthier than white (polished).

Wild rice contains:

amino acids (black has almost 2 times more proteins than its white counterpart);
folic acid (5 times more than in brown), thiamine and other B vitamins;
vitamin E;
oryzanol;
macro- and microelements (iron, manganese, selenium, zinc, potassium, iodine, calcium, copper, etc.);
cellulose;
anthocyanins (antioxidants), etc.

The darker the product, the more antioxidants it contains.

Rich chemical composition black rice provides its healing powers

Thanks to unique composition product:

increases immunity;
normalizes work digestive system;
removes waste and toxins from the body;
slows down the aging process;
provides anti-inflammatory and anti-allergic properties, as it suppresses the production of histamine (a substance that causes asthma, allergic reactions and etc.);
has a beneficial effect on the nervous and cardiovascular systems;
reduces the risk of developing cancer;
improves vision;
reduces cholesterol levels;
slows down the absorption of sugar;
smoothes the symptoms of menopause;
improves condition under increased physical and mental stress;
increases potency;
restores the structure of hair and nails.

Black rice High Quality It's not cheap. This is explained by the rarity of the product and the labor-intensive nature of its preparation: the grain is harvested by hand.

Video: Wild rice, its varieties and beneficial properties

Use in folk medicine

Sprouted rice

Black rice is called “live” because the shell is not removed from it. The cereal can be sprouted and the germs can be used for medicinal purposes.

Japanese healers claim that by eating 1-2 tablespoons of rice sprouts (or rice flour) every day, you can ensure uninterrupted operation intestines.

How to germinate

Rinse the rice well.
Pour water at room temperature over the cereal and discard any grains that float to the surface.
Place the remaining cereal in a deep glass container, add water and cover with gauze.
After 9–10 hours, rinse the cereal and pour clean water.
After 2–3 days (you need to periodically add water to the container), white sprouts will appear on the grains - rice can be consumed in medicinal purposes.

The sprouted product is stored in the refrigerator for no more than 2 days.

How to use

Grind with a meat grinder or coffee grinder and add to yogurt, kefir, cottage cheese, tea, baked goods and other dishes.

Rice sprouts can be added to usual dishes, for example, to cottage cheese

Cleansing the body

Prepare 4 glasses (or half-liter jars) and number the containers.
On the morning of the first day, pour 2-3 tablespoons of well-washed black rice into container No. 1 and pour water over the grains. Place the container in the refrigerator.
On the morning of the second day, place 2-3 tablespoons of rice in glass No. 2 and, after filling the cereal with water, place the container in the refrigerator. Rinse the product from container No. 1 and soak in clean water.
On the morning of the third day, rinse the grains in containers No. 1 and 2, fill them with fresh water, and soak 2-3 tablespoons of cereal in glass No. 3.
The next morning, repeat the manipulations with containers 1, 2 and 3, and pour fresh glass into the fourth glass.
On the fifth day, cook rice from container No. 1 in a small amount of water (5 minutes), without adding salt, and eat for breakfast, drinking a glass of water 20–30 minutes before the meal. After taking it, it is not recommended to eat or drink for 4 hours.
Soak 2-3 tablespoons of raw milk in an empty glass. Rinse the rice in containers 2, 3 and 4 and fill with clean water.
On the sixth day, cook and eat the cereal from glass No. 2 and pour 2-3 tablespoons of rice into the empty container and fill it with water. In other containers, mark the water as clean.
For 30–40 days, eat a soaked and boiled product instead of breakfast. During the cleanse, maintain a balanced diet and avoid drinking alcohol.

Prolonged soaking frees the grains from starch, inorganic salts and sugars. Due to its cellular structure, the resulting product “absorbs” waste and toxic substances.

The use of the product for medicinal purposes should be discussed with your doctor.

Application for weight loss

Inclusion in the diet

Boiled rice

Black rice should be cooked for about 30–40 minutes in a cast iron or Teflon pan or stainless steel pan: the enamel container may become stained.

To reduce the cooking time of the product, the cereal can be pre-soaked for several hours. This measure will help prevent the loss of nutrients as a result of heat treatment.

The high nutritional value of the wild product, coupled with its low calorie content (100 kcal per 100 g), makes the product an important component in dietary nutrition.

Wild rice lacks 2 types of protein - glutamine and asparagine, so it is recommended to serve the product with legumes to make the dish as nutritious as possible.

Dishes with black rice are good for health and figure

Video: correct preparation of the product

Recipe: Diet Salad with Black Rice

Using your hands, tear 1 fork of lettuce.
Process raw carrots using a coarse grater.
Cut 4 large tomatoes into small cubes.
Finely chop the red onion.
Peel the avocado and cut into cubes.
Combine vegetables, add half a glass of boiled black rice and 2-3 tablespoons of boiled red beans.
Season the salad with olive oil, add your favorite seasonings and a pinch of sea salt.

Video: Cooking black rice with beans and beef

Black rice bran

Wash the rice and dry the grains thoroughly. Grind into flour using a coffee grinder.

Add to baked goods or use as a topping.

Rice Diet Options

Express diet

Boil black rice and eat as much of the product as you want during the day, in 4-5 meals. You can drink any amount of water (but not less than 1.5–2 liters) and unsweetened herbal teas.

The duration of the diet is 1–3 days.

You can resort to the rice diet only after consulting a doctor.

During the rice diet, you need to drink 1.5–2 liters of clean water to prevent dehydration.

Rice breakfasts

Before going to bed, soak 2-3 tablespoons of the product, the next morning cook the cereal without salt and have porridge for breakfast. After this, do not eat or drink anything for 2–3 hours.

For the rest of the day, you can eat your usual meals. To enhance effectiveness, it is recommended to give up flour and sweets, fatty, smoked and fried foods, carbonated drinks, store-bought juices and alcohol.

Use for cosmetic purposes

Diet enrichment

Including the dish in your usual menu will ensure that the cells of your skin, hair and nails are saturated with nutrients.

Homemade cosmetics

Brightening lotion (to nourish and moisturize the skin)

Pour 2-3 tablespoons of rice sprouts into a dark glass bottle and pour 2/3 cup of unrefined raw material olive oil cold pressed. Leave in a dark place for 30 days, shaking the container periodically.

Apply to cleansed skin of the face and neck 2–3 hours before bedtime; after 20 minutes, remove unabsorbed lotion with a dry cloth.

Face mask (to restore skin tone)

Combine 2 tablespoons of crushed rice sprouts with 2 tablespoons of full-fat sour cream, stir in 2-3 drops of lavender essential oil.

Apply the composition to clean, dry facial skin for 15–20 minutes, remove with clean water. Use the mask once every 7 days.

As part of homemade masks essential oil lavender exhibits antiseptic and anti-inflammatory properties

Rice water for hair

Pour 2 tablespoons of rice with 400 ml of water and simmer over low heat for 10–15 minutes. After cooling, strain.

Use as a rinse after washing your hair or add 1-2 tablespoons to homemade masks.

Contraindications, precautions and harm

Consuming the product in large quantities may cause constipation. Nutritionists advise combining the product with vegetables and fruits.

Individual intolerance to wild rice is extremely rare. When you first take the product, it is recommended to eat a small portion to test the body’s reaction to the cereal.

individual intolerance;
stomach ulcer.

The simultaneous intake of sprouted grains and dairy products can cause flatulence.

Cleansing the body with rice and rice diets Contraindicated during pregnancy and lactation and in the presence of:

hemorrhoids;
urolithiasis;
pathologies of the cardiovascular system.

Reviews of black rice

The rich chemical composition of black rice allows you to use the product for the benefit of health and beauty. The grain will cleanse the body of waste and toxins, improve the condition of many ailments, help gain or maintain a slim figure, and take care of the skin, nails and hair.

I see the meaning of life in constant movement forward, in continuous self-improvement. The knowledge that I share in my articles are steps leading upward. They help you become better. Rate this article:

Diets and healthy eating 06/09/2018

Dear readers, many of us now adhere to healthy eating. Surely your eyes run wild when choosing cereals from wide range in supermarkets. So many things, including how many varieties of rice are presented. Today we will talk about the benefits and possible harm of black rice for our health. Surely you paid attention to him. Perhaps someone bought it and prepared it.

Several centuries ago, only emperors could afford wild black rice in Ancient China. The high cost of the product is explained by its value and nutritional value. It is not surprising that the sages called this rice “the grain of longevity.”

The main differences between black rice

It came as a surprise to me that wild rice has nothing to do with regular rice. This annual cereal plant is water tsitsaniya (Zizania aquatica). And from a botanical point of view, it is a marsh grass, reaching a height of 2-3 m.

Wild rice also has nothing in common with brown rice, with which it is often confused. Let's see what black rice looks like in the photo.

Interestingly, the black shade changes from chocolate to charcoal. Such appearance depends on the maturity of the grains and the method of further processing.

In Ancient China, this cereal was considered forbidden and was inaccessible to common people. This is largely due to the importance attached to the product.

The sages believed that black rice contained the secret of longevity and health.

You can also find other names for this cereal: Canadian or Indian rice, water oats. It is removed only by hand. To do this, a plantation worker swims in a canoe to the marsh grass, tilts the stem and hits the ears so that the grains fall off. In 1 hour, an experienced worker can harvest up to 10 kg of wild rice.

The differences between black rice and the white rice we are used to are not only in its elongated and thin shape, but also in the fact that black grains are tougher and must be pre-soaked before cooking.

In addition, white rice is rich in sodium, while black rice is a source of thiamine. Manufacturers often package a mixture of these cereals to increase the value and nutritional value of the cereal. Wild rice grains also differ in taste. This exotic product has a subtle nutty aroma and sweet taste. Vegetarians often prepare plant-based milk from this cereal, which is compared in nutritional value to almond milk.

Composition and calorie content

The uniqueness of wild rice lies in its chemical composition. This product is rich in:

vitamins E, B, D, A;
antioxidants and anthocyanins;
folic acid;
minerals (magnesium, phosphorus, zinc, manganese, potassium);
proteins with 18 amino acids;
fiber.

One serving of black rice contains two-thirds of a person's daily requirement of minerals. Per 100 g of raw product there are 16 g. proteins, 3g. fat and 79g. carbohydrates.

The calorie content of black rice varies depending on the cooking method. After heat treatment, the nutritional value decreases, but the nutritional value of the cereal remains the same. Therefore, this product is recommended to be included in the diet of athletes and people on a diet.

The table shows the calorie content of dishes based on black rice:

Beneficial features

It’s not for nothing that the Chinese sages valued black rice so much. Many scientists continue to study this product, marveling at the value of the composition and the unique combination of useful elements.

Recent scientific research has shown that black rice has the following beneficial properties:

replenishes the deficiency of minerals and vitamins, which is especially important after a cold winter;
due to its low sodium content, which cannot be said about white rice, this cereal controls the water-salt balance in the body;
black rice has a diuretic effect and prevents fluid stagnation in the body;
the composition contains the substance orinazole, which reduces the unpleasant symptoms of PMS and menopause;
By including dishes based on this type of rice in the diet, women recover faster after childbirth;
Due to the dietary fiber in its composition, this cereal improves intestinal motility and food digestion processes;
This rice is allowed to be consumed by patients with gluten intolerance.

Watch the excerpt and programs “Live Healthy!” with Elena Malysheva to learn more about the benefits of the cereal crop “Black rice - the food of aristocrats.”

The benefits and harms of black rice

More and more scientists are convinced that this cereal can become a real panacea for many diseases. Adherents healthy image life is attracted by this product due to its rich composition and the fact that there is no need to take additional vitamins and nutritional supplements for immunity.

It is this grain crop that contains everything the body needs. Let's take a closer look at when it is recommended to add black rice to your diet.

Detoxification

Cereals improve kidney function and gently cleanse the body, removing toxins and waste. An additional effect is observed due to improved metabolism due to detoxification.

Plant antioxidant

Scientists have found that the black color of rice indicates a high concentration of antioxidants in the composition. And the amount of these substances is greater than in blueberries, raspberries, and cranberries.

Every person's body contains healthy cells that are exposed to the negative effects of free radicals throughout their lives. Therefore, doctors recommend regularly eating black rice, which neutralizes oxidative processes. This grain also contains anthocyanin, which prevents cardiovascular diseases, oncology, and improves brain activity.

Benefits for the stomach

Black rice, like any other unpolished grain, is rich in fiber. Gastroenterologists never tire of repeating the importance of regular consumption of such products. Black rice improves intestinal motility, eliminates signs of bloating, and stool disorders such as constipation. In addition, fiber has binding properties and removes waste and toxins from the gastrointestinal tract. All these functions in a single complex are aimed at improving intestinal function.

Black rice for weight loss

Unpolished rice is easily digestible, so even children can eat it in small quantities. But the main benefit of black rice is that it helps with weight loss. 100 g of boiled rice contains not a large number of calories, so the product can be included in the diet.

At the same time, a portion of steamed rice with vegetables saturates the body for a long time, which often happens during food restriction. By regularly consuming this cereal, weight loss occurs smoothly, while the body is provided with all the necessary vitamins and minerals and does not experience stress. It is clear that you need to be wise, when losing weight, give up flour and sweets, and include feasible physical activity.

Reducing cholesterol

A unique combination of constituent elements contributes to normalization blood pressure and the work of the heart. In one of scientific research found that black rice grains, when entering the body, reduce total cholesterol levels in the blood. Due to this, the walls of blood vessels and arteries are strengthened, and the risk of developing atherosclerosis is minimized.

According to the results of another clinical trial, wild rice prevents the buildup of cholesterol plaques, slows down lipid oxidation and thereby protects the body from heart attacks. For these reasons, cardiologists highly recommend this product for older adults.

Black rice for diabetes

Several years ago it was found that if you are at risk of developing obesity and diabetes, consuming whole grains is much healthier than processed grains. White rice is more often present in our diet, but it does not contain useful antioxidants, fiber and other substances that slow down the absorption of sugar.

Black rice is evenly digested by the body and provides energy for a long time. Due to these features, after using it there is no risk of developing sharp jump blood glucose. Doctors recommend including this cereal in your diet to prevent type 2 diabetes.

Clear vision

It has been clinically established that regularly consuming dishes based on wild unpolished rice reduces the risk of developing cataracts and other vision problems (glaucoma, myopia). This is explained by the positive effect of anthocyanins in cereals on the optic nerves.

How to choose and not buy a fake

In 2014, a local resident, Li, contacted a well-known Chinese magazine with indignation. She was upset that after cooking black rice in a steamer, her kitchen appliance turned completely black and could not be cleaned. Everything could be attributed to the fact that the anthocyanins in the composition are to blame, but in reality everything turned out to be somewhat different.

To clarify this case, journalists conducted an experiment and bought several packs of black rice in different supermarkets. According to the results of the study, it turned out that if you run your fingernail over the grain, the black shell peels off and we see ordinary long-grain white rice.

It was decided to go further and make it more difficult to check the quality of the cereal. Grains of black rice were placed in several glasses of water and left for several hours. In each of them, the water almost immediately turned black and, changing the liquid, the shade became lighter and lighter.

Then they began to add a few drops of vinegar to the glasses. In some containers the water turned bright pink, while in others it did not change at all. This reaction was explained by scientists by the fact that in acidic environment Anthocyanins in rice turn the water pink or red. Accordingly, in those cups where there was no such coloring, there was fake rice.

Remember that high-quality black rice is almost impossible to buy in regular supermarkets. You can buy it in trusted online stores or bring it from a vacation where it is grown. The price will be very different from other cereals. On average, the cost of a 1 kg package costs from 300 rubles and more.

Pay attention to the integrity of the packaging and production date.

Black rice is often mixed with brown rice to reduce cost. Therefore, you should choose beans only with a shiny tint.

There are only two types of black rice: Thai and Nanjing. The first variety is used, as a rule, for sweet puddings, and the second - for salads and spicy oriental dishes.

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How to store at home

After purchasing black rice, pour it into a glass container and close it tightly so that it does not oxidize in the air. You need to store containers of cereals in a cool place and away from products with strong odors. Remember that this type of rice has a short shelf life and gradually its beneficial properties disappear, so do not put off culinary experiments for too long.

Possible harm and contraindications

It must be remembered that even the healthiest product cannot be consumed by everyone. Before including black rice in your diet, you need to make sure that there is no intolerance to its constituent components.

Doctors warn about the following contraindications to the use of black rice:

the presence of an allergic reaction should not be canceled. Although rice is a hypoallergenic product;
after overeating, you may feel discomfort in the stomach, constipation;
in the presence of inflammatory processes in the intestines, black rice can provoke an exacerbation. Its positive effect on the gastrointestinal tract in the form of increased muscle tone and improved peristalsis is observed only in the absence of pathologies;
Doctors consider kidney disease to be a relative contraindication. Black rice has a diuretic effect, so in case of dysfunction excretory system You should not exceed the recommended portions of the product.

I hope I managed to convince you dear readers, in the benefits of black rice. Numerous clinical studies confirm its positive effect on many organ systems, so we can agree with the opinion of the ancient Chinese sages that this product prolongs youth. Be sure to include this cereal in your diet and you will notice how it has a positive effect on your health.

Have you already tried black rice? Be sure to share your experience, and next time I will tell you about simple recipes dishes based on it. And soon we will talk to you about how you can prepare it tasty and healthy.

Read about other healthy cereals on the blog:

What is brown rice good for? Millet is an amazingly healthy grain. Bulgur is a familiar stranger. Oatmeal is a guarantee of health! Quinoa is an unusual grain for a healthy diet. The benefits and harms of buckwheat. Why you should include pearl barley in your diet.

And for the soul, today we will listen to a wonderful composition Ernesto Cortazar Sicilian Romance.

Restores the body

Black rice is consumed during the postpartum period, when the body needs vitamins. To restore the body after illness, doctors recommend including it in food.

For problems with nails and hair, black rice will be useful, as it contains vitamins that strengthen nails and hair follicles.

Contains antioxidants

The hull of black rice contains high levels of antioxidants. This level is not found in any food product.

Black rice has black or purple, which indicates a large amount of antioxidants like blueberries, raspberries and cranberries.

Black rice loses nutrients when the outer layer is removed. The outer shell contains antioxidants, vitamins, minerals and fiber.

In addition to anthocyanin, black rice is rich in vitamin E, which is beneficial for eye, skin and immune system health.

Protects Heart Health

Black rice reduces the possibility of atherosclerotic plaques appearing in the arteries and prevents the development of heart attack and stroke.

Cereals contain phytochemicals to support healthy cholesterol levels.

Removes harmful substances

Eating black rice helps detoxify the body and cleanse the liver of harmful toxins.

Improves digestive function

Black, red and brown rice are high in fiber. It eliminates constipation, bloating and other pathologies in the digestive system. Fiber binds waste and toxins in the gastrointestinal tract, helping to remove them and promote normal intestinal function.

Fiber helps you stay full longer and promotes fat burning.

Slows down sugar absorption

Consumption of black rice prevents the development of diabetes and obesity due to the slow absorption of carbohydrates.

Eating white rice makes the body more prone to developing diabetes and obesity due to its lower fiber and bran content.

Harm of black rice

The harmful effects of black rice are associated with its excessive consumption. When trying black rice for the first time, eat a small portion and make sure there is no personal intolerance to the product.

Make your food varied. Eating only black rice increases the risk of pathologies in the digestive system.

Cooking tips

Black rice stains enamel cookware. Choose dishes from a different material for cooking;
Combine black rice with nuts and legumes. Serve with fish, vegetables and meat.
Soy sauce and sesame seeds will help enhance the special taste of black rice.

Cooking black rice

Black rice comes in several varieties: Indonesian black rice, Thai jasmine rice and regular black rice. All types of black rice have the same effect on the body.

Black rice takes longer to cook than white rice. Before cooking, it is advisable to soak black rice for 3 hours - this way the rice will bring more benefits to the body.

After soaking, be sure to rinse the rice with clean water and put it on fire, adding 2 cups of water per cup of rice. If you soaked the rice, then the cooking time will be half an hour, if not, then an hour.

Black rice tastes like popcorn and nuts.

Composition, properties and benefits of black rice

Most of the nutrients contained in rice accumulate in its shell. Black cereal is not polished before eating, so it is much healthier than white (polished).

Wild rice contains:

amino acids (black has almost 2 times more proteins than its white counterpart);

folic acid (5 times more than in brown), thiamine and other B vitamins;

vitamin E;

oryzanol;

macro- and microelements (iron, manganese, selenium, zinc, potassium, iodine, calcium, copper, etc.);

cellulose;

anthocyanins (antioxidants), etc.

The darker the product, the more antioxidants it contains.

The rich chemical composition of black rice provides its healing power

Thanks to its unique composition, the product:

increases immunity;

normalizes the functioning of the digestive system;

removes waste and toxins from the body;

slows down the aging process;

provides anti-inflammatory and antiallergic properties, as it suppresses the production of histamine (a substance that causes asthma, allergic reactions, etc.);

has a beneficial effect on the nervous and cardiovascular systems;

reduces the risk of developing cancer;

improves vision;

reduces cholesterol levels;

slows down the absorption of sugar;

smoothes the symptoms of menopause;

improves condition under increased physical and mental stress;

increases potency;

restores the structure of hair and nails.

High quality black rice is not cheap. This is explained by the rarity of the product and the labor-intensive nature of its preparation: the grain is harvested by hand.

Video: Wild rice, its varieties and beneficial properties

Use in folk medicine

Sprouted rice

Black rice is called “live” because the shell is not removed from it. The cereal can be sprouted and the germs can be used for medicinal purposes.

Japanese healers claim that by eating 1-2 tablespoons of rice sprouts (or rice flour) every day, you can ensure smooth bowel function.

How to germinate

Rinse the rice well.

Pour water at room temperature over the cereal and discard any grains that float to the surface.

Place the remaining cereal in a deep glass container, add water and cover with gauze.

After 9–10 hours, rinse the cereal and fill it with clean water.

After 2–3 days (you need to periodically add water to the container), white sprouts will appear on the grains - rice can be used for medicinal purposes.

The sprouted product is stored in the refrigerator for no more than 2 days.

How to use

Grind with a meat grinder or coffee grinder and add to yogurt, kefir, cottage cheese, tea, baked goods and other dishes.

Rice sprouts can be added to usual dishes, for example, to cottage cheese

Cleansing the body

Prepare 4 glasses (or half-liter jars) and number the containers.

On the morning of the first day, pour 2-3 tablespoons of well-washed black rice into container No. 1 and pour water over the grains. Place the container in the refrigerator.

On the morning of the second day, place 2-3 tablespoons of rice in glass No. 2 and, after filling the cereal with water, place the container in the refrigerator. Rinse the product from container No. 1 and soak in clean water.

On the morning of the third day, rinse the grains in containers No. 1 and 2, fill them with fresh water, and soak 2-3 tablespoons of cereal in glass No. 3.

The next morning, repeat the manipulations with containers 1, 2 and 3, and pour fresh glass into the fourth glass.

On the fifth day, cook rice from container No. 1 in a small amount of water (5 minutes), without adding salt, and eat for breakfast, drinking a glass of water 20–30 minutes before the meal. After taking it, it is not recommended to eat or drink for 4 hours.

Soak 2-3 tablespoons of raw milk in an empty glass. Rinse the rice in containers 2, 3 and 4 and fill with clean water.

On the sixth day, cook and eat the cereal from glass No. 2 and pour 2-3 tablespoons of rice into the empty container and fill it with water. In other containers, mark the water as clean.

For 30–40 days, eat a soaked and boiled product instead of breakfast. During the cleanse, maintain a balanced diet and avoid drinking alcohol.

Prolonged soaking frees the grains from starch, inorganic salts and sugars. Due to its cellular structure, the resulting product “absorbs” waste and toxic substances.

The use of the product for medicinal purposes should be discussed with your doctor.

Application for weight loss

Inclusion in the diet

Boiled rice

Black rice should be cooked for about 30–40 minutes in a cast iron or Teflon pan or stainless steel pan: the enamel container may become stained.

To reduce the cooking time of the product, the cereal can be pre-soaked for several hours. This measure will help prevent the loss of nutrients as a result of heat treatment.

The high nutritional value of the wild product, coupled with its low calorie content (100 kcal per 100 g), makes the product an important component in dietary nutrition.

Wild rice lacks 2 types of protein - glutamine and asparagine, so it is recommended to serve the product with legumes to make the dish as nutritious as possible.

Dishes with black rice are good for health and figure

Video: correct preparation of the product

Recipe: Diet Salad with Black Rice

Using your hands, tear 1 fork of lettuce.

Process raw carrots using a coarse grater.

Cut 4 large tomatoes into small cubes.

Finely chop the red onion.

Peel the avocado and cut into cubes.

Combine vegetables, add half a glass of boiled black rice and 2-3 tablespoons of boiled red beans.

Season the salad with olive oil, add your favorite seasonings and a pinch of sea salt.

Video: Cooking black rice with beans and beef

Black rice bran

Wash the rice and dry the grains thoroughly. Grind into flour using a coffee grinder.

Add to baked goods or use as a topping.

Rice Diet Options

Express diet

Boil black rice and eat as much of the product as you want during the day, in 4-5 meals. You can drink any amount of water (but not less than 1.5–2 liters) and unsweetened herbal teas.

The duration of the diet is 1–3 days.

You can resort to the rice diet only after consulting a doctor.

During the rice diet, you need to drink 1.5–2 liters of clean water to prevent dehydration.

Rice breakfasts

Before going to bed, soak 2-3 tablespoons of the product, the next morning cook the cereal without salt and have porridge for breakfast. After this, do not eat or drink anything for 2–3 hours.

Use for cosmetic purposes

Diet enrichment

Including the dish in your usual menu will ensure that the cells of your skin, hair and nails are saturated with nutrients.

Homemade cosmetics

Brightening lotion (to nourish and moisturize the skin)

Pour 2-3 tablespoons of rice sprouts into a dark glass bottle and pour 2/3 cup of unrefined, cold-pressed olive oil over the raw material. Leave in a dark place for 30 days, shaking the container periodically.

Apply to cleansed skin of the face and neck 2–3 hours before bedtime; after 20 minutes, remove unabsorbed lotion with a dry cloth.

Face mask (to restore skin tone)

Combine 2 tablespoons of crushed rice sprouts with 2 tablespoons of full-fat sour cream, stir in 2-3 drops of lavender essential oil.

Apply the composition to clean, dry facial skin for 15–20 minutes, remove with clean water. Use the mask once every 7 days.

As part of homemade masks, lavender essential oil exhibits antiseptic and anti-inflammatory properties.

Rice water for hair

Pour 2 tablespoons of rice with 400 ml of water and simmer over low heat for 10–15 minutes. After cooling, strain.

Use as a rinse after washing your hair or add 1-2 tablespoons to homemade masks.

Contraindications, precautions and harm

Consuming the product in large quantities may cause constipation. Nutritionists advise combining the product with vegetables and fruits.

Individual intolerance to wild rice is extremely rare. When you first take the product, it is recommended to eat a small portion to test the body’s reaction to the cereal.

individual intolerance;

stomach ulcer.

The simultaneous intake of sprouted grains and dairy products can cause flatulence.

Cleansing the body with rice and rice diets are contraindicated during pregnancy and lactation and if you have:

hemorrhoids;

urolithiasis;

pathologies of the cardiovascular system.

Nowadays, there are many varieties of rice, but for our compatriots white rice is considered more common. Not so long ago, its black counterpart began to appear on Russian shelves more and more often. It is also called wild rice. For many of us, this product is considered exotic, although many articles on healthy eating have been written about the benefits of this product. It is worth considering what the nutritional value of black rice grains is, what its advantages are over the traditional variety of cereals, and how it can be used in cooking.

Peculiarities

The history of human consumption of rice cereals dates back several thousand years, but the true beneficial and harmful properties wild rice began to be understood not so long ago. In Ancient China, this product was very popular among members of the noble class, while poor residents could not even dream of pampering themselves with black rice grain. And even in our time, the relatively high price of black rice does not allow this product to become widely available for consumption among the general public.

However, the Internet is filled with rave reviews about the fantastic taste of wild rice. And nutritionists, in turn, talk about incredible healing properties this unusual product.

Wild rice is an annual crop, and therefore requires serious labor resources, which is why its price is relatively high (from 500 rubles per 1 kg). Wild culture does not contain toxic compounds. In addition, its structure contains a tiny proportion of sodium, which tends to delay the removal of fluid from the body. Residents of Japan, India, Thailand, who differ from Westerners in their longevity, regularly eat Chinese black rice grains. They are considered a source of eternal youth, health, vitality, good spirits and a means of preventing the formation of malignant tumors.

It takes a little longer to cook black rice than the usual variety - approximately 50–60 minutes. Finished product takes on a purple hue. In cooking, it is most often prepared as a side dish. It can also be added to first courses, warm salads, desserts and others. In addition, it has a different taste and composition from traditional white. The aroma of this product when cooked is very similar to nutty.

Composition and amount of calories

The nutritional value of black rice is superior to most cereals - 100 g of this product contains 15 g of protein. It also has 18 of the 20 known amino acids that are essential for the body. In addition, this cereal is rich in vitamins and microelements, such as vitamin B, zinc, phosphorus, magnesium and manganese, and folic acid. The latter takes an active part in the formation of new cells. Expectant mothers especially need it; without it, healthy intrauterine development of the fetus is impossible. Human body does not synthesize folic acid on its own, so it is necessary to regularly replenish its “reserves” with products coming from outside. Wild rice is the record holder for the content of this valuable substance: to satisfy the body's daily need for folic acid, it is enough to eat 250 g of this product.

Black rice grains contain high concentrations of special substances – anthocyanins. It is thanks to them that culture has such a specific color. Anthocyanins act as antioxidants that neutralize toxic products of oxidative reactions in the body and inhibit the aging process of organic tissues. This is where the beneficial properties of wild rice end: it has a positive effect on the elasticity of blood vessels, activates the body's defenses and helps stabilize blood pressure. This type Cereals are considered a low-calorie product, so they are quite popular among those who want to lose weight.

Nutritional value and glycemic index

Wild rice is a product with a relatively low GI - 35 units. It contains a large amount of coarse fiber, which is necessary for people suffering from obesity, diabetes, and gastrointestinal diseases. The calorie content of this product is 101 kcal.

How is it useful?

Of course, first of all, the average consumer, when deciding to buy black rice, will be guided by its useful qualities.

Restoration of strength. Cereals are useful if the body has been exposed to any stress for a long time (for example, pregnancy and childbirth, being in extreme climatic conditions, fasting, long illness and others). The valuable substances included in its composition (BJU, vitamins and others) speed up the rehabilitation process and help restore vitality.
Positive effect on the health of hair and nails. For hair loss and diseases affecting the nail plates, nutritionists advise eating this product more often.
A large number of antioxidants in the composition. These substances are concentrated mainly in the shell of grains. This product occupies one of the leading positions in antioxidant content not only among grain crops, but among all plant products nutrition.
Rich in vitamin E. This vitamin is very valuable for the health of the skin, eyes and immune system.
Prevention of atherosclerosis. Black rice lowers cholesterol levels in the blood, which prevents the formation of fatty plaques on the walls of blood vessels. Thus, wild rice grains can significantly reduce the risk of developing a heart attack or stroke.
Prevents the development of oncological processes. It has been proven that systematic consumption of black rice significantly reduces the threat of the formation of certain types of malignant tumors.

Important! Nutritionists are not afraid to recommend unpolished wild rice even to young children.

Contraindications and harm

Like almost any food product, wild rice has some restrictions on consumption for a certain category of people. Therefore, before including this cereal in your daily diet, you need to make sure that you do not have an individual intolerance to the constituent components of the product. You should also not consume black rice grains if you have the following pathological conditions:

acute inflammatory diseases of the gastrointestinal tract - in this case, wild rice can cause aggravation of the patient’s condition; This culture can have a positive effect on the state of the digestive system provided there is no progressive inflammatory process;
diseases of the urinary system - this contraindication is not absolute; grains of wild rice have a pronounced diuretic effect, therefore, if the process of formation and excretion of urine is disrupted, it is necessary to eat black rice in minimal quantities or completely stop eating this product for the entire period of the disease.

Important! After eating a dish containing wild rice, you may experience some discomfort from the digestive system, such as bloating and heaviness in the stomach.

Application for weight loss

Wild rice owes much of its growing popularity among our fellow citizens to its ability to participate in the process of weight loss. There are many diets that include dishes with this grain. A small portion of rice cooked with vegetables makes you feel full for a long time, despite the small amount of calories. Thanks to this, it becomes easier for a person to limit himself from harmful gastronomic excesses. By systematically consuming this healthy product, you can gradually lose weight without compromising your health. Due to the significant content of vitamins and microelements, the body does not experience severe stress, which often happens when following more stringent weight loss techniques.

It is worth noting that such a diet will be effective only if the diet limits high-carbohydrate foods, confectionery products and a sufficient level of physical activity. Black rice not only helps women who dream of getting back into their favorite dress to lose extra pounds. This product can be very effective in the fight against obesity. For people who are extremely overweight, it is helpful to general scheme treatment, introduce dishes with wild rice grains. Almost zero calorie content and the content of valuable elements promote weight loss without compromising health. In addition, this product effectively prevents the development of cardiovascular diseases associated with increased cholesterol levels in the blood, which also has a beneficial effect on the recovery process of obese patients.

Dish recipes

In cooking, there are many delicious dishes that are prepared using black rice. Thanks to it, the dish acquires an unusual appearance and a subtle nutty aroma. Before use, the cereal should be soaked in water for about 2-3 hours, this way it will lose less during heat treatment valuable properties. Next, the product should be washed, after which you can proceed directly to preparing the dish. To fully reveal the full palette of taste and aroma of wild rice grains, it is necessary to soak it before cooking. It is advisable to do this at night. Thus, its volume will increase several times relative to the original one.

However, if you do not have the opportunity to soak the rice overnight, then you can pour boiling water over the grains at the rate of 1 cup of cereal to 3 cups of water. Cover the rice in this state with a lid and leave for an hour. After time has passed, it is necessary to drain the excess water from the swollen cereal and rinse it again cold water. You can cook black rice grains in both ceramic and enamel dishes. You can also prepare dishes from this cereal in a slow cooker or double boiler.

Pre-soaked cereal is poured with water or broth in a ratio of 1: 1.25. After the water boils, add salt. Next, keep the rice on low heat for 30 minutes. If you cook rice in a slow cooker, then you just need to set the “Porridge” mode and wait until it is cooked. It is recommended to stir the cooked rice well before serving.

Black rice goes very well with legumes, meat, fish, and vegetables. It is often used in the making of rolls, first courses, desserts, and snacks. It is used to prepare Chinese, Japanese, Thai and Mediterranean dishes. It is worth paying attention to several simple and delicious dishes with black rice.

Rice with salmon

List of ingredients:

salmon fillet – 300 g;
black rice groats – 200 g;
wasabi – 1 tsp;
peanut butter – 1 tsp;
soy sauce – 2 tbsp. l.

Cooking steps:

mix peanut butter and wasabi until smooth in color and consistency;
cut the fillet into small slices and marinate in the sauce;
Place the fish in this form in the refrigerator for 1.5 hours;
after the time has passed, the salmon fillet should be fried in a frying pan over medium heat until golden brown;

An important nuance: salmon is very tender fish, therefore, frying it for longer than 7 minutes is extremely undesirable, otherwise the dish will be very dry and tasteless.

Cook black rice in advance;
it is served with soy sauce along with cooked fish.

Dessert

List of ingredients:

black rice – 150 g;
water – 1.5 cups;
sugar – 2 tbsp. l.;
corn starch - 1 tbsp. l.;
coconut milk - half a glass.

The rice must be thoroughly washed 4-5 times and placed in a double boiler for 1.5 hours. Then put the cereal in boiling water and keep on low heat for a quarter of an hour. Add salt, granulated sugar, starch, a little water to the rice and keep the mixture on the fire until it thickens completely, stirring constantly. Place the finished rice on a plate. The dish should have the consistency of pudding. Pour the resulting mass over warm coconut milk. Place the dish in the refrigerator for 1 hour until completely frozen. This delicacy is a traditional Thai dessert.

This product can be considered as a variation traditional dishes with rice, for example, pilaf, kutia, risotto. They can be stuffed into chicken or turkey, served as a side dish or main treat. Give free rein to your imagination. Wild rice grains have very interesting taste qualities that will allow you to experiment, creating culinary masterpieces.

Despite a lot of useful properties, wild rice has not yet become a common item in the grocery basket of the average housewife, which is due to the fact that this product has a high price and is quite unusual for the Russian eye. However, many reviews indicate that this until recently very exotic product is becoming increasingly popular among adherents of a healthy diet. At the same time, do not forget that everything is good in moderation. There is no need to consume large quantities of black rice every day - this can cause intestinal disorders. A varied diet, where healthy foods(mainly of plant origin), rich in fiber, vitamins and other beneficial microelements, will be the key to good health and an excellent figure.

To learn how to cook black rice, watch the following video.

Botanically, black rice is the seed of Cycynia aquaticus, a herb that grows in North American swamps. It was collected by hand by the Indians and used for food. In China, the seeds are called “imperial rice”; eating black rice as a gourmet meal was a privilege only for the imperial dynasty. Cycynia became popular only in the mid-twentieth century; it began to be called duck rice or water oats. Flood fields with grass began to appear in Canada and America, later in Australia, and only then in Europe. Already by the 50s, they tried to grow black rice in the southern part of the Irkutsk region of Russia, then the young natists planted it in Leningrad region at Lake Velje. Currently, there are no large commercial fields in Russia.

Black rice should not be confused with its wild relative - it is different types rice When harvesting and processing black rice, the bran shell is preserved, which increases its beneficial properties. Now many varieties of black rice are grown, such as brown, red “Ruby” and the completely exotic “Southern Night”, the benefits and possible harm to health of which will be discussed.

Black rice “Southern Night” can be classified as a soft variety and, accordingly, the heat treatment time during its preparation is reduced by half, which helps maintain the usefulness of the product without causing any harm to the body. Cooks successfully combine it with grilled seafood and vegetables, which are poured over olive oil What are the benefits of olive oil and what harm can it cause to our health. 11 incredibly beneficial properties of olive oil for the body. as well as contraindications to its use., combined with lemon and herbs. Black cereal can be served as a side dish, or added to vegetable stew or salad.

Benefits of Black Rice - 12 Health Benefits

Contains many antioxidants

The bran, the husk of black rice and the actual outer layer of the grain contain large amounts of antioxidants and even scarce anthocyanins. Black rice has a deep black or even purple color, which is a sign of higher antioxidant properties, as do the richly colored berries - blueberries, raspberries How are raspberries beneficial for our body? The article presents 16 scientific research results on the beneficial properties of raspberries, as well as what contraindications exist. or lingonberry. The anthocyanin content in black, brown, red, or any other colored whole grain rice is much higher than in any other grain.

Anthocyanins, as antioxidants, prevent cardiovascular diseases, protect against the possibility of cancer caused by the harmful effects of free radicals on the body, improve brain activity, reduce inflammation, and prevent many dangerous diseases.
Protects Heart Health

Research shows that black rice reduces the risk of atherosclerotic plaque forming in the arteries, which helps keep them clear, which helps prevent heart attacks and strokes. In particular, the phytochemicals anthocyanins present in black rice help maintain healthy cholesterol levels by reducing total cholesterol, LDL “bad” cholesterol and triglycerides in total concentrations. These 3 factors usually lead to cardiovascular diseases.
Cleanses the body

Research has shown that black rice can help detoxify the body and also cleanse the liver of harmful toxic substances. During the animal experiments, rabbits were studied that were fed refined white rice and whole grain black rice. The results showed that rabbits fed black rice experienced less oxidative stress, cleared their blood, detoxified their livers, and also had less plaque in their arteries.

The nutrients present in black rice help the body reduce inflammatory processes, as well as cleanse the entire body of harmful substances.
Improves the functioning of the digestive system

Black rice along with other grains - wild, red, or brown rice, have a similar amount of fiber, about 2-3 grams per half serving. The fiber in black rice helps prevent constipation and bloating. Fiber binds waste and toxins into gastrointestinal tract, helping them exit the body, and also helps improve intestinal function. Consuming grains helps prevent diarrhea and any other stomach upsets.
Black rice is good for diabetes

Research shows that when it comes to your risk of developing diabetes as well as obesity, consuming whole grains is much healthier than consuming processed grains. Compared to consuming regular white rice with processed (refined) carbohydrates that lack fiber, antioxidants and other nutrients that slow the absorption of sugar into the bloodstream, black rice is actually a much more effective and healthier alternative. Due to the high fiber content, the product is absorbed gradually, providing the body with energy, and after its next use, another jump in blood sugar levels is eliminated.

Eating whole grain brown or black rice instead of white rice, white bread, pasta, and sweetened cereals can reduce your risk of developing type 2 diabetes and the problems that follow, as well as keep your weight under control by balancing your energy levels.
Prevents obesity

Eating whole grains, particularly black rice, is very beneficial for people with developing diabetes and other forms of metabolic syndrome. Black rice is beneficial for people with increased body weight. Thanks to dietary fiber and nutrients it prevents overeating and turns off hunger signals. Moreover, all types of unprocessed rice grains can prevent insulin resistance, which is associated with increased risk obesity.
Has anti-inflammatory properties

Consuming black rice reduces inflammation in the body, especially inflammation associated with atherosclerosis, arthritis, cancer and in different forms allergies.
Prevents atherosclerosis

Black rice renders a huge impact for heart health. All useful material contained in this product will help protect the body from high level blood pressure and plaque formation in the arteries. Whole rice lowers total cholesterol levels and strengthens artery walls, which has a very positive effect on reducing the risk of developing atherosclerosis.
Promotes eye health

Anthocyanins help protect the eyes from degenerative problems. A diet that includes black rice may reduce your chances of developing cataracts or diabetic vision-related complications.

Recent research indicates the preventive and healing effects of anthocyanins on visual impairment. They show that anthocyanins can be used in the treatment of ophthalmic diseases such as myopia and glaucoma.
Prevents skin aging

The antioxidant nature of black rice has a positive effect on skin health. Black rice helps protect the skin from impurities and exposure to sunlight The article presents a large number of scientific research results indicating the benefits of sunlight for human health.. It also prevents the aging process of the skin and reduces signs of aging such as wrinkles, dark spots and fine lines. Thanks to the antioxidants it contains, black rice helps restore skin elasticity and maintain its youth.
Black rice is good for hair growth

In China, homemade fermented black rice with water is used to wash hair. This infusion serves as an antioxidant to protect and nourish the scalp and hair. It's really effective remedy, which makes hair smooth and shiny. A homemade shampoo made from black rice, water and aloe vera gel is also used to protect hair from damage.
Helps fight asthma

Anthocyanins in black rice help the body fight free radicals in the body, especially those that cause inflammation in the upper respiratory tract. But cereal should in no way replace the main asthma medication; it usually works as a supplement to it to help manage asthma exacerbations.

Black rice - harm and contraindications

There are absolutely no medical restrictions or contraindications to the use of tsitsiania aquatic, and everyone can add it to their diet. But you should remember that you should always know the limit and should not overuse even the most useful product.

Increased hardness of the product will not be beneficial for daily use; it can cause irritation of the gastric mucosa.
Small children and elderly people also need to use the product with caution and it is advisable to grind it using a blender.
Now we know that black rice only provides health benefits and does not cause any harm. It is easy to prepare, looks original in salads and can be eaten in main courses at any time of the day; those who have not tried it will definitely like it.

The fact that only emperors ate black rice is easily explained. Since ancient times, this variety of rice has grown exclusively in the mountains of Tibet. It had to be assembled by hand. Today, little has changed: it’s difficult to find it on the open market, it’s expensive to buy, but I really want it.

The grain of unpolished black rice is oval, slightly elongated shape. The white core, rich in protein and fiber, is covered with a thin black husk. This rice is sometimes confused with North American wild rice, although the latter is much longer and thinner.

Black rice contains almost 2 times more proteins (scientists counted 18 amino acids in total) than regular white rice, and a lot of fiber (soluble and insoluble), especially useful for the digestive tract. And since Tibetan rice belongs to the category of unpolished cereals, we can confidently speak about its benefits not only for the digestive system, but also for the nervous system.

If snow-white polished rice contains a lot of starch, then a grain of black rice, in addition to a rich arsenal of B vitamins (including niacin, riboflavin and folic acid), can boast a high concentration of selenium, magnesium, potassium and zinc.

Eating black rice may also be beneficial for heart patients. The valuable substance oryzanol, concentrated in rice oil and almost absent in polished grains, can reduce the concentration of cholesterol in the blood, alleviate the symptoms of menopause and help the brain cope with increased stress.

It is not surprising that scientists also found a lot of vitamin E in black rice. But this is not even the main thing. In terms of the amount of anthocyanins (a class of antioxidants), black rice can compete with such miracle foods as blueberries, red wine and red grapes, strawberries, red cabbage, red onions and blood orange juice.

Experts from Louisiana (led by the author of the discovery, Zhimin Xu) are confident that black rice is beneficial for people with heart disease, an increased risk of cancer and problems with sexual relations. The antitumor properties of black rice are due to the same antioxidants that strengthen the circulatory system and at the same time prevent changes in the structure of human DNA.

However, the beneficial properties of black rice do not end there. Regular consumption of this cereal will improve vision, improve hair and nails, and help with anemia, physical exhaustion, and postoperative rehabilitation. If you are too lazy to cook black rice in a saucepan several times a week, you can opt for bran from black rice, although where to get it is still an open question.

Americans who are especially zealous about their own health have already come up with a way to prepare bran from black rice at home: take a handful of well-dried grains and place them in a coffee grinder for 1-2 minutes. All! Homemade bran is ready. Scientists recommend adding them to pancakes or using them as a topping for fish.

Culinary certificate

Black rice has a slight nutty flavor and... Today, black rice is grown in Bali, China and Thailand.

It is found in 2 types: Thai black rice (very sticky) and Nanjing. The first is an ingredient in original Thai dishes such as black rice pudding with coconut milk. Boiled Thai rice is served with boiled vegetables and rice sauce. But nanjing has a slightly herbaceous taste, so it is especially good in salads and sushi.

Tibetan rice needs to be cooked a little longer than usual (30-40 minutes), but it will never stick together and will not make the water in which it boiled cloudy and milky. On the contrary, the water after black rice becomes a rich beetroot color.

Black rice pairs well with other types of rice, such as brown or white long grain.