7 Incredible Benefits Of Black Rice

Adding black rice to your diet is an excellent way to boost your nutritional intake and incorporate an ancient ingredient into your health regimen.

What Is Black Rice?

Black rice is a type of rice that is grown in a very limited number of countries in the world and is commonly referred to as Forbidden Rice. This name comes from the fact that it was once highly restricted, meaning that only royalty was allowed to eat it, due to its scarcity. Black rice has been an important cultural element for thousands of years and remains a crop that is grown in a rather limited supply. That being said, research on black rice has shown that it has a more impressive nutrient profile than any other type of rice. Although it was once limited to the halls of power in certain Asian countries, black rice is now available in the United States, Australia, and throughout Europe, although you may pay a premium for it.

Black Rice Nutrition

The nutritional composition of black rice includes a solid amount of fiber, 10 grams of protein per cup, and a very high concentration of iron, phosphorous, and zinc. A half-cup of this cooked rice also provides about 160 calories, making it an important energy resource in many countries. Most impressively [8], however, black rice has more antioxidants than any other rice variety. Anthocyanins in this rice are the reason that it has its black color, and this antioxidant can have a significant impact on your overall health.

Black Rice Health Benefits

The most important health benefits of black rice include its effects on heart health, digestiondiabetesweight loss, and chronic disease, among others.

Treats Chronic Diseases

Anthocyanins are well-known antioxidants, which have the ability to reduce [3] oxidative stress throughout the body and prevent the negative effects of free radicals. This can lower your risk of cancer, heart disease, and rheumatoid arthritis, as well as premature aging.

Improves Heart Health

This type of rice contains more fiber than other varieties, as well as a negligible amount of fat, both of which are good for heart health. Fiber helps to scrape excess [2] cholesterol and lower blood pressure, while low levels of fat and cholesterol prevent atherosclerosis and coronary heart diseases.

Treats Diabetes

The impressive level of dietary fiber found in this type of specialty rice can also help regulate diabeticsymptoms; fiber is able to regulate the release of insulin and glucose into the bloodstream, which can cut down on the spikes and drops in blood sugar that diabetic patients must avoid.

Weight Loss

Although there are 160 calories in a 1/2 cup serving of this rice, it is also chock full of fiber, which is very filling and can prevent [5] overeating and the habit of snacking between meals. Furthermore, many of the minerals and active compounds in this rice will speed the metabolism, helping to passively burn calories and fat.

Detoxifies the Body

Research has connected the presence of anthocyanins in black rice to a reduction of toxins throughout the body; this can also help to improve liver and kidney function and put less stress on those organ systems.

Aids in Digestion

Fiber is known to improve digestive function, boost [6] nutrient uptake, and prevent symptoms like indigestion, constipationdiarrhea, and bloating. Fiber stimulates peristaltic motion, while also balancing the bacterial environment in the gut.

Boosts Energy

As a rich source of carbohydrates, black rice is an excellent way to provide a quick burst of [7energy. There is a reason that rice is such a staple food in many Asian countries; it is a dense and easy-to-eat source of carbs and bioavailable energy; black rice is no exception!

How To Cook Black Rice?

To prepare this nutrient-dense rice variety at home, all you need to do is follow these simple steps.

  • Step 1 – Before cooking, be sure to thoroughly rinse the rice in a colander with cold running water.
  • Step 2 – Add 2 cups of this rice and 4 cups of water to a pot.
  • Step 3 – Add 1/2 teaspoon of pepper and salt, then bring the mixture to a boil.
  • Step 4 – Reduce heat to low and continue cooking for 30-40 minutes, or until the rice is tender.
  • Step 5 – Remove from heat and allow to cool for 5-10 minutes before serving.

Organic Rice, Grains & Beans is available to purchase at SFMart.com

This article is originally posted on Organic Facts

5 Best White Rice Substitutes

There are many reasons for people to seek white rice substitutes, and the good news is that there are plenty of alternatives to choose from.

White Rice Substitutes

The most popular white rice substitutes, whether you want to spiceup a recipe or get more nutrients, include quinoabrown ricebulgur wheat, and cauliflower rice, among others.

Quinoa

With a huge amount of protein in every serving, as well as a very high level of fiber, it is increasing in popularity as of late, even though it has been cultivated for thousands of years [5]. It is also naturally gluten-free and offers all of the amino acids the body needs, making it a complete protein.

Wild Rice

Wild rice is high in protein and dietary fiber, as well as magnesiumiron, and vitamin B6. This alternative to white rice can give a bit more flavor to your dish, while also helping to increase [4] energy levels and boost bone density.

Brown Rice

Perhaps the most common white rice substitute, brown rice is actually considered healthier than white rice, since it hasn’t been [1] stripped of its outer covering. That means that brown rice delivers more fiber and slows the carbohydrate response in the body, which is good news for diabetic patients.

Barley

This doesn’t maintain the same consistency as rice, and may not be appropriate for every dish, but it is very [2] high in fiber and selenium, and can certainly sub in for rice in certain situations.

Bulgur Wheat

With a consistency similar to [3couscous, bulgur wheat provides a huge amount of your dietary fiber needs for the day, and is one of the best sources for plant protein; it is also easy to cook and can be integrated into various meals.

Organic Rice, Grains & Beans is available to purchase at SFMart.com

This article is originally posted on Organic Facts

Quinoa Vs Rice: Which Is Healthier

There has long been a debate about quinoa vs rice, and while they have some similarities, there are also many important differences to note.

Quinoa Vs Rice

There are numerous key aspects of quinoa and rice that differentiate them in our diet and cooking. Quinoa and brown rice are both whole grains, whereas white rice is far more different, nutritionally speaking. This article will primarily reference the difference between quinoa and brown rice.

Nutrition

Let’s take a look at how the two grains stack up against each other in terms of nutritional values.

  • Carbs and Calories: When it comes to calories and total carbohydrate levels, these two varieties of whole grains are surprisingly similar. Quinoa and brown rice both have approximately 110 calories in a 1/2 cup, and they offer 20 grams and 22 grams of carbohydrates.
  • Protein and Dietary Fiber: Quinoa is superior to brown rice in both its [4protein and dietary fiber content, boasting 4 grams of protein and 2.5 grams of fiber per serving, which is 20-30% higher than those nutrients in brown rice.
  • Iron and Magnesium: Quinoa is also a better option when it comes to iron and magnesium, although brown rice has a wider variety [1] of minerals and higher levels of selenium and manganese.
  • Vitamins: When it comes to vitamins, the most notable are B-vitamins, of which these two grains have similar levels.

Taste

In terms of taste, quinoa and brown rice both have a slightly chewy flavor. Although there is a slight difference as discussed below.

  • Quinoa is more neutral, making it easier to add to meals without changing the flavor.
  • Brown rice has a forward, nutty flavor that is hard to miss in some recipes.

Health Benefits

Both of these whole grains are good sources of minerals, dietary fiber, and proteins, but they are relatively low in calories.

  • Quinoa and brown rice help control diabetes and improve digestive efficiency, particularly because they are both [2]gluten-free.
  • Quinoa is a complete protein, whereas brown rice is not, but both can contribute to growth and development.
  • Both grains can help prevent weight gain, among others.
  • Both of these have a lower glycemic index [3] than white rice, making them valuable for those at risk of diabetes.

Uses

  • The uses of quinoa and brown rice are quite similar, and they are two of the most common substitutes for white rice in a dish when someone wants to improve the overall nutritional value of their meal.

Substituting Quinoa For Rice

You can easily substitute quinoa for brown rice, as well as basmati rice and other whole grains, and while the flavor may differ slightly, the impact on recipes is minimal.

Organic Rice, Grains & Beans is available to purchase at SFMart.com

This article is originally posted on Organic Facts