Do you know? There are various benefits of black rice that are important for body health, ranging from preventing various chronic diseases, strengthening the body's immunity, to helping lose weight. Come on, find out more about the benefits of black rice and how to process it!
The benefits of black rice come thanks to the various nutritional content in it, such as protein, fiber, vitamins, and minerals such as iron. You don't have to worry about the black color. This color is caused by the anthocyanin content which acts as an antioxidant, anti-inflammatory, and anticancer which makes the benefits of black rice even more difficult to miss.
Various Benefits of Black Rice for Health
The following are the various benefits of black rice that you can get:
1. Reducing the risk of getting cancer
The anthocyanin content in black rice brings important benefits to the body, namely helping to reduce the risk of developing cancer. Not only does it reduce the risk, the anthocyanins in black rice are also thought to have a good effect on cancer sufferers.
A laboratory study showed that anthocyanins can slow the growth and spread of breast cancer cells in the body. However, further research is still needed to determine whether black rice can be used to treat cancer.
2. Strengthen the body's immunity
The benefits of black rice on this one are thanks to the vitamin E content in it. Vitamin E is known to strengthen a person's immune system by multiplying and improving the quality of immune cells.
Vitamin E can also act as an antioxidant that can protect the body from cell damage or premature aging due to free radicals.
3. Increase energy
Like white rice, black rice also contains carbohydrates that are useful as an energy source. However, black rice is richer in various types of B vitamins, including vitamin B1 (thiamine), B2 (riboflavin), and B9 (folic acid). These vitamins have an important role in various body functions, from the process of energy formation, red blood cell production, to cell regeneration.
4. Smooth digestion
Black rice has a fairly high fiber content. Foods that contain lots of fiber can help with various digestive disorders, such as constipation. Adequate fiber intake every day can make bowel movements smooth, so that the health of the colon and the body as a whole is also maintained.
In addition, the anthocyanin content in black rice can also act as a good prebiotic to support the growth of good bacteria in the body. These good bacteria are very beneficial for health, especially for maintaining a healthy digestive tract.
5. Help lose weight
The protein content in black rice is higher than white rice or brown rice. That is, eating black rice will be more filling and can reduce the desire to eat other unhealthy foods.
In a 6-week study, overweight women who ate a mixture of brown and black rice 3 times a day experienced a significant reduction in weight and body fat compared to those who ate white rice.
6. Prevent metabolic syndrome
Another important benefit of black rice is that it helps reduce the risk of metabolic syndrome, which is closely related to body weight and levels of cholesterol, fat, and sugar in the blood.
Based on several studies, the content of vitamin E and anthocyanins in black rice can help reduce bad cholesterol (LDL) and blood sugar levels.
Plus, black rice is also good for weight loss. These properties can reduce the risk of metabolic syndrome, which can be the beginning of various dangerous diseases, such as coronary heart disease and diabetes.
Tips for Processing Black Rice
There are many ways to cultivate to get the benefits of black rice. You can process black rice into main meals, such as rice and porridge or make it the basis for bread, noodles, or even pastries.
Black rice can be processed like ordinary rice. However, for best results, it is recommended that you cook black rice in the traditional way, not using rice cooker. Here are cooking tips that you can try to get the benefits of black rice:
- Wash black rice 2-3 times with cold water.
- Soak black rice in water for at least 1 hour before cooking.
- Put the black rice in the pot.
- Add water at the rate of 2 cups of water for every one cup of black rice. Use chicken stock, meat stock, or vegetable stock instead of water for a more savory taste.
- Cook black rice until it boils.
- Once boiling, reduce heat, cover, and let sit for 35 minutes or until the water is completely absorbed.
- Turn off the heat and let the rice sit for about 5 minutes before serving.
Although not as popular as other types of rice, the benefits of black rice are very dear to miss. If you want to improve your heart health, lose weight, or simply change your diet to be healthier, black rice can be a good alternative to white or brown rice.
Even so, if you have certain health conditions, it would be better if you consult with your doctor first regarding the food menu that suits your condition.