The benefits of black rice are quite amazing.

Black rice is considered one of the best staple diets for your health.

It was initially meant for Royalty in China, where it first originated and gradually spread to India and rest of the world.

Black rice is a food staple that belongs to the Oryza sativa L. species.

It’s black in colour because of a pigment called anthocyanin, which has plenty of antioxidant properties.

It’s slightly nutty in flavour, and packed with iron, vitamins and antioxidants.

Eating black rice may help reduce blood sugar levels in those with type 2 diabetes.

According to one research, benefits of black rice are tied to the following:

  • Weight loss
  • Boosting eye health
  • Protecting against cancer, diabetes and heart disease
  • Reducing inflammation

Let’s see the top 10 benefits of black rice, as follows:

1. Black Rice is Full of Nutrients

Black rice is a rich source of nutrients, such as protein, fiber and iron.

It’s one of the highest in protein content. It’s also a rich source of iron — a mineral essential for carrying oxygen throughout your body.

One-quarter cup (45 grams) of uncooked black rice provides:

  • 60 calories
  • 4 g of protein
  • 1.5 g of fat
  • 34 g of carbohydrates
  • 1 g of fiber
  • 1 mg of iron

2. Rich in Antioxidants

Antioxidants protect your cells against oxidative stress caused by molecules known as free radicals.

Oxidative stress is often associated with an increased risk of contracting conditions such as heart disease, Alzheimer’s and some forms of cancer.

Black rice has the highest antioxidant capacity and activity, in comparison with other rice varieties.

Black rice contains over 23 plant compounds with antioxidant properties that include several types of flavonoids and carotenoids.

In a nutshell, black rice is full of disease-protecting antioxidants.

3. Black Rice May help Weight Loss

Research on benefits of black rice rice positively impacting weight loss is limited, but when combined with brown rice, it is likely to help reduce your weight.

Also anthocyanins found in black rice may help reduce your body weight and your body fat percentage.

Because black rice contains protein and fiber, it can help lose your weight by reducing your appetite and increasing your feelings of fullness.

4. Gluten-Free

Black rice is naturally free of gluten, a type of protein found in cereal grains, such as wheat, barley and rye.

People with celiac disease or gluten intolerance can safely eat black rice.

Black rice can also reduce gastrointestinal side effects, such as bloating and abdominal pain, in individuals with gluten sensitivity.

5. Black Rice is Good for Eyes

Black rice contains high amounts of lutein and zeaxanthin — two types of carotenoids, associated with eye health.

They help protect the healthy cells in your eyes, especially your retinas.

Carotenoids can also reduce the potentially harmful effects of ultraviolet (UV) radiation and prevent the growth of cancerous cells.

Vitamin E in anthocyanin can protect your eyes, your skin and your immune system.

6. May Prevent Cancer

Since black rice has anthocyanins, which might contain potent anticancer properties, according to research.

Studies have found that higher intake of anthocyanin-rich foods can reduce the risk of colon cancer.

Anthocyanins from black rice reduced the number of human breast cancer cells and slowed their growth and ability to spread, according to another study.

7. Black Rice May Improve Heart Health

Black rice’s antioxidants can protect you against heart disease.

Flavonoids found in black rice can decrease your risk of developing and dying from heart disease.

A systematic review of animal and human studies indicates that anthocyanins may help improve your cholesterol and triglyceride levels.

While data from these studies is limited, it’s only fair to say that black rice has been shown to improve heart health to an extent.

8. Can Help Improve Gut Health

Black rice contains a good amount of fiber per serving, which helps prevent constipation and bloating among other things.

Fiber in black rice helps regulate bowel movement and prevent diarrhea.

It also helps bind toxins and waste in your digestive tract and flush it out after the cycle of digestion is completed.

Fiber also helps you feel full for a longer period of time between meals, which in turn helps in your weight loss.

9. Black Rice Can Help Regulate Blood Sugar Levels

Research shows that the risk of developing diabetes can be mitigated by consuming whole grains than consuming refined carbohydrates.

Processed carbohydrates that are stripped of their fiber, antioxidants and other nutrients can’t help you reduce the absorption of sugar in your bloodstream.

Black rice, on the other hand, contains the entire bran of the grain where the fiber is stored, and it can help you slow down the absorption of blood glucose in your body.

Black rice may also lower the risk of type 2 diabetes.

10. Easy To Cook

Black rice is amazingly easy to cook. It’s no rocket science!

While pre-soaking black rice is not strictly necessary, it is advisable to soak it 5 to 10 minutes for better texture, for clumping together and for the kernels burst open.

And, it’s also easier to digest it.


1. Is black rice safe to eat?

There’re no known side effects of consuming black rice regularly. However, you may want to consult your Nutritionist for a more informed decision.

Having said that, black rice is LIKELY SAFE for most people when consumed in amounts commonly found in foods.

Black rice is POSSIBLY SAFE when used in larger amounts as medicine.

2. How long can I store black rice and how?

Black Rice (uncooked) can stay fresh for at least a year if stored properly. Always store in a tightly closed container, away from sunlight in a cool and dark place. You can also refrigerate and freeze uncooked black rice.


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