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Black rice: contents, useful properties, how to cook it

Around the world we can count more than 7000 varieties of rice. They differ in the way of processing and the place of cultivation. Grinding makes the groats more easily digestible after cooking. But along with this, it also has reduced nutritional properties, which go with the seed skins.

Depending on the processing, the same variety can have different flavors as well as color. In addition to the processing and cooking method, the appearance and flavor of rice is also influenced by the place where it was grown and the techniques used.

Most of the time we are used to eating white rice. It becomes this way as a result of grinding, which takes place in several stages. But, unfortunately, this reduces the nutritional properties of the product. Black rice is not ground at all, so it retains a huge number of different nutrients. In addition to nutrition, it is even used for medical treatment.

Benefits and Harms of Black Rice

Rare black rice grows in inaccessible areas of Tibet. It is harvested exclusively by hand, so it is much more expensive than its counterparts and is not often on sale. But it is definitely worth trying to appreciate its nutty flavor and popcorn-like aroma.

Unlike white rice, black rice has twice as much protein, which makes it more nutritious. Since ancient times, it has been believed to lengthen life and affect male strength. The grain should not be confused with "chumisa," which is also called "black rice," but has nothing to do with it and comes from the bristlecone family. Black rice is also often confused with wild rice or "tsitsania," which is also not rice, but only its very distant relative.

Black rice is rounded, with a purple tint.

Composition and calories

It is worth noting that the type, variety and place of harvesting black rice affects the amount of substances it contains. Of course, the finished product and dry grain have different caloric content. The less processed the rice, the higher its mineral content.

Unlike polished varieties, black rice is very rich in amino acids, with 18 of the known 20 varieties.

The black color of groats is given by anthocyanins, it also contains fat-soluble vitamins D, E, A. The glycemic index of this product is from 36 to 40 units, this low index allows to include this kind of rice in the diet of people with carbohydrate metabolism disorders and patients with diabetes. In addition, the consumption of black rice is necessary to prevent these diseases.

In general, it is similar to other cereals in its composition. It contains proteins, fats, carbohydrates, vitamins and minerals. On average, per 100 g of the product can be distinguished:

  • proteins - up to 15 g;
  • fats - 0.6 g;
  • carbohydrates - 74.9 g.

The caloric value is 354 kilocalories.

Water contains 7.76 g, dietary fiber - 6.2 g.


  • B 1 - 0.4 mg;
  • B 2 - 0,04 mg;
  • B3 - 4.2 mg;
  • B5 - 1.5 mg;
  • B6 - 0.51 mg;
  • B9 - 19-21 mg.


  • Potassium - 250 mg;
  • phosphorus - 260 mg;
  • magnesium - 140 mg;
  • calcium - 30 mg;
  • sodium - 4 mg;
  • iron - 3.4-3.7 mg;
  • manganese - 3.6 mg;
  • zinc - 2.1 mg.

What is useful for black rice

For Women

If a woman introduces black rice into her diet on a regular basis, her well-being will improve in many ways.

What is the usefulness of black rice

  1. The product protects the body against cancer, helped by antioxidants contained in rice in the form of zinc, manganese, and fiber, which removes carcinogenic substances destroyed and neutralized by antioxidants.
  2. Black rice fights digestive problems very well. Thanks to its enveloping abilities, it can lower the harmful kind of cholesterol in the blood, reduces the manifestation of atherosclerosis, preventing heart attacks and strokes.
  3. We should not forget about its low-calorie content. It helps women stay slim and cleanse the body of toxins, decomposed fat cells, metals, poisons and salts.
  4. This low-calorie product keeps the feeling of fullness for a long time. A woman will feel invigorated and energetic thanks to the vitamins it contains.
  5. Black rice stimulates the synthesis of sex hormones, which has a positive effect on reproductive function.
  6. Thanks to the content of B vitamins, when eaten before going to bed, rice prevents the development of nervous disorders.
  7. Due to its characteristic diuretic and bactericidal properties black rice is very good for diseases of the urogenital system, particularly for cystitis, from which women often suffer.

For Men

For men black rice helps to strengthen the muscles, giving strength and vigor, keeps the body toned. This product has the ability to prevent the formation of early gray hair, as it promotes the synthesis of serotonin, testosterone and estrogen. These have a positive effect on male performance and potency, making this product an aphrodisiac.

Black rice helps with problems such as constipation, liver malfunction, and gallstone formation. It alleviates symptoms of varicose veins, gastritis, heartburn, intestinal and stomach ulcers. The product gets rid of edema, improves kidney and bladder function, lowers blood pressure in hypertension, has a positive effect on vision, prevents hair breakage and loss, stimulates the adrenal glands, has a positive effect on brain function, supports optimal blood composition in anemia.

Rice improves metabolism, regenerates the skin and slows down changes in the body and rapid aging. Anti-inflammatory properties improve immune function. Patients who consume black rice recover well from major surgery and illness. Use after age 40 strengthens bones and helps reduce the risk of fractures.


This product is allowed to consume during pregnancy, as well as during lactation, because the baby can not cause absolutely no harm, but on the contrary - it only brings benefits. The micronutrients and minerals it contains help in the formation of the baby's skeleton.

The fact that one cup of cooked black rice contains a daily allowance of folic acid makes it simply indispensable for the diet of a pregnant woman.

Video: How to eat right during pregnancy Expand

When breastfeeding

The composition of white rice can cause allergies. The lack of grinding black rice makes it hypoallergenic and suitable for the diet of a woman who is nursing a baby. Also in its favor is that it has 2 times more nutrients than white, and it does not contain glycogen (and because an allergic reaction to plant protein is very common in babies).

Because of its nutritional properties, black rice will promote good weight gain in babies. When eaten two or three times a week, it will help to recover from a difficult childbirth and replenish vitamins and minerals and improve lactation. Black rice will add variety to a breastfeeding mother's balanced diet.

For kids

Due to the absence of fat, black rice is a dietary product that is suitable for many diets, including baby food. It can be used as a complementary food from seven months, rubbing it well with milk, 2-3 teaspoons, bringing within a month to the usual portion. You should start with a couple of grains, as the slightly oblong shape of the grain makes it difficult to chew.

For Weight Loss.

A relatively small portion of rice gives a feeling of fullness for a long time. Because black rice is low in calories, it is included in many diets. Black rice consumed systematically can reduce weight smoothly without harming your health. Thanks to the rich content of micro-nutrients and vitamins, the body of the person losing weight is not stressed at all.

When using black rice during the diet, you do not need to choose a special time for its consumption, just smoothly introduce it into your regular diet. The body gets used to the consumption in a couple of days. Thanks to the positive effect on the intestines, it establishes a regular stool. Especially black rice has a positive effect on the body of women after pregnancy and childbirth, when excess weight has a depressing effect on the psyche. If a person suffers from constant swelling and digestive problems, and every meal is accompanied by heaviness, heartburn and flatulence, then this kind of rice will open old bored dishes with a new side. Heaviness and heartburn after meals will immediately disappear. And weight loss will start literally on the second or third day. In a week the complexion and condition of your hair will change.

Due to its properties, black rice is good for cleansing the body of excess moisture and toxins. The useful substances contained in this product will help maintain muscle tissue and improve the skin condition of the person losing weight.

Benefits of Black Rice Flour

Traditional wheat or rye flour is sometimes replaced with healthier counterparts from other grains. One such product is black rice flour, which is completely free of gluten and starch. Although this product is not very popular in our country, its use began many centuries ago. It is especially popular in China and Southeast Asia.

Black rice flour is high in minerals and vitamins. Because black rice flour has no gluten, it cannot be used to bake anything.

Because of the high cost of black rice, black rice flour is rarely made. In cooking, it is used to make rolls, funchosu noodles, some desserts, pancakes, and is used in breading. In order to bake something with it, it is mixed with ordinary wheat flour.

Gluten, which is contained in wheat flour, is harmful not only to allergy sufferers, but also to ordinary people. It often causes heartburn, diarrhea, flatulence and constipation. Black rice flour, which does not contain gluten, makes it a useful product. Therefore, it can be included in children's food. It helps to strengthen blood vessels and normalizes blood composition.

How to make flour

Since this product is very rare to see in the store, it is easier to prepare it yourself. To prepare it, you will need an ordinary blender, an electric grinder or a mixer. It is best to use a coffee grinder, because it is the one that will make flour with the most ground fractions. The blender should be designed to grind a variety of cereals. To make the flour as fine as possible, it is better to fill the container of the device used only half of it.

Before preparing the cereal flour, the rice must be thoroughly washed under cold water. Next you need to soak it for 6 hours. There is no need to salt the water. After this time, the rice should be rinsed again and as much as possible to remove all moisture from it, distributing the grain on a towel. In this case, it is important not to over-dry the rice, as a slightly moist raw material will be much easier to grind. Next, grind the product to a powdery state. The resulting flour will be slightly moist. It should be dried. Place the flour in a dry frying pan and heat over the fire until no steam rises from it. You can take a pinch in your hand to control the drying of the flour. If the product does not clump, but easily crumbles, it means it is already dry enough.

Rice flour should be sifted through a sieve. If granules remain, they should be ground again in a coffee grinder. Rice flour should be stored in a tightly closed jar in the refrigerator, as this type of product tends to spoil quickly and go moldy.

Black rice in medicine

In Western medicine, black rice is used to prevent aging and any degenerative changes that occur in tissues and cells throughout the body, as well as to prevent changes in the cardiovascular, immune system and prevention of all kinds of cancer.

Black Rice for Medicine

Oriental medicine uses this product for reduced vitality and autoimmune diseases, for the prevention of hair loss, for diabetes, mental and nervous disorders. Black rice is also prescribed for patients with respiratory and urogenital dysfunction, skin problems and obesity.

Doctors advise introducing this product into the diet of both children and adults. Due to the fact that it helps to recover after surgery and after prolonged illness, black rice is used in the treatment of anemia, as this product contains a large amount of iron.

A substance such as oryzanol, which is virtually absent in ground white rice, helps reduce the concentration of harmful cholesterol in the blood, helping the brain to cope with increased mental overload.

The anti-tumor abilities in black rice are noted due to the same antioxidants that help strengthen the entire circulatory system and prevent changes in the very structure of the DNA chain.

Black rice is used in this area because of its ability to fight inflammation of the skin, as the unpolished product contains elements that cause suppression of histamine production. It helps relieve inflammation of the skin. The resulting black rice extract was tested in the laboratory on experimental mice infected with inflammation. After introducing black rice extract into the regular diet of the diseased rodents, all inflammatory processes on the skin were reduced by a third, swelling and various rednesses also disappeared. Experts concluded that this rice contains very valuable anti-allergic substances and can be used as a therapeutic agent in the treatment and prevention of various diseases directly related to various chronic inflammations. At this time, medicines based on the extract of the husks from black rice are being developed.

Use of black rice in cosmetology

Rice flours are used in cosmetology. It can be added by 1 tsp. in any facial masks. Especially relevant will be such care procedures for girls with problem skin.

Harm and contraindications

It is worth noting that even in the most useful from all points of view of the product can be found harmful properties. Therefore, when introducing black rice in your diet, you should start with small portions, observing the state of your body. The main harm of the product is detected when it is overcooked. Also, when boiled, it stains enameled dishes. Therefore, to cook it, it is better to choose a dark container.

It is also worth knowing that black rice can contain an increased amount of ammonia, which can lead to severe consequences if you consume it in large quantities.

How to choose and store

First of all, when choosing black Tibetan rice, you should be guided by its external indicators. While looking at the packages you should make sure that all grains are approximately of the same size and shape. A closed package should be free of any trash, especially the larvae of harmful insects. There must be a GOST mark, which ensures the quality of the product. The shelf life is also important: the younger the chosen rice, the more useful properties it has. And, of course, there should be no extraneous odors coming from the open package.

Usually, the rice is stored for one to one and a half years, and the information about the storage conditions is indicated on the package. You can fry the rice you buy without oil or toasted in the oven, so that it does not spoil for as long as possible.

Stored black rice in a well-ventilated and dry, cool place, away from sunlight, in a tight airtight container or linen bag, which breathes. The bag should be boiled for this purpose. In an airtight jar you need to put a gauze bag with salt, which will prevent the formation of mold. To prevent bugs from settling in the groats, use pieces of lemon peel, as well as a bay leaf, garlic slices, hot pepper pods. It is also worth remembering that the prepared product is stored in the normal refrigerator for three days. But it is best to use it immediately.

Video: How to choose the right rice Expand

How to cook black rice correctly

Before cooking the groats should be rinsed under running cool water, then soak it in water for 30 minutes. This is necessary so that the unpolished husk soaked in moisture and can maintain its shape during prolonged cooking.

How to cook black rice correctly

Usually black rice is cooked until all the water is absorbed within 40 minutes. If you want to get a crumbly porridge, you need to cook the grain in more liquid - in the ratio of 5 parts water to 1 part of the cereal. Whether to leave the pot uncovered or use a lid makes no difference. In the first method of cooking according to the method of full absorption you must use 1 part of rice for 2 parts of water and be sure to cover the container with a lid. Do not make a very high heat, as excessive boiling will damage the appearance of the grain. When boiling, all the water will stain - this is perfectly natural. Therefore, if you are going to use this cereal regularly, allocate a separate pot of black or any dark color for it.

What you can make with black rice: recipes

Such a product as rice goes well with various vegetables, mushrooms and even seafood. Thanks to its unusual appearance, some interesting dish can be prepared from it. For example, a low-calorie version of black exotic risotto, a light salad with vegetables and unusual soup. You can also stuff tomatoes with it or just use rice as an outlandish side dish.

Black rice with celery and dried fruits

You will need the following products: a glass of groats, 200 ml of broth, a handful of chopped green onions, 4 chopped celery stalks, 300 g of dried fruits from apricots, apples, cherries and prunes, 2 Tbsp. spices for flavor, chopped fresh parsley.

It is necessary to soak the groats for about an hour. Next, pour the broth into a pot and bring it to a boil with two cups of water, pour the rice and cook for 40 minutes over very low heat.

Meanwhile, fry the chopped onion and the celery stalks in the olive oil, add 1 tbsp of water and sauté until softened (20 minutes). Add the dried fruit to the pot of cooked rice and continue to cook until the rice is fully cooked, mixing the contents with various spices and chopped parsley. This healthy yet sumptuous side dish will grace a holiday feast!

Black rice with nuts

Ingredients: 1 liter of chicken broth, a couple of cups of rice, 1 cup chopped almonds, 100 g raisins, herbs and aromatic spices to taste.

In a small saucepan bring half a glass of broth to a full boil, pour it over the raisins, set aside for a couple of minutes. In another large pot boil the remaining broth, add the pre-washed black rice and cook for an hour. Toast almond nuts in a pan and transfer to the cooked rice, adding soaked raisins, herbs and spices. Stir everything.

Beet cream-soup with black rice

Components: beets, half a liter of water, half a cup of groats, carrots, potatoes, a medium onion, any greens (you can take celery stalks, as well as dill, some green onions, etc.) to taste, 140 g of cottage cheese, wine vinegar, aromatic spices.

Bake the beets in foil for about an hour in the oven, selecting a temperature of 200°C. Prepare vegetable broth, cook black rice in a separate pot. In a blender or with the help of a combine beat the chopped beets, cottage cheese and cooled broth. Add all the spices and a little vinegar, shredded potatoes and boiled carrots. The dish can be served by placing black rice at the bottom of the plate and pouring it over the cream soup. Sour-sweet, a little creamy, mild, very tangy - this soup combines several different flavors at once!

Asparagus salad with black rice and nuts and lemon dressing

Slice the asparagus diagonally into small pieces. In a saucepan, boil half a liter of water and add asparagus to it, cook until soft for 3 minutes. Drain the water in a separate bowl and rinse the asparagus in cold water, dry slightly. Melt butter over medium heat using a deep frying pan. Add the rice and stir for one minute. Add the broth and water drained from the asparagus in a separate bowl, bring everything to a boil, turn down the heat, cover the dish and cook until the rice is soft, 40 minutes. Drain off excess liquid and pat the rice dry.

In a bowl, arrange the rice, green peas, cooked asparagus, finely chopped onions, cilantro, a little mint, chopped nuts and salt to taste. Mix well. Combine the yogurt, lemon juice, zest, pepper and olive oil in a bowl. Pour the dressing over the prepared salad and mix well. If needed, add more salt, lemon juice and pepper. Arrange lettuce leaves in a serving bowl and place a small pile of lettuce on top.

Salad with black rice.

Boil the rice in salted water according to the instructions on the package. Then, flip it in a colander, dry it, spread it out on a tray and flatten it, this way the grits will cool faster. Tear off some of the fresh basil, parsley and mint leaves to decorate the salad.

Place the whole peppers in a fireproof dish or baking pan and drizzle with olive oil. Bake at 200°C for about half an hour until the peppers are completely soft and the skins have peeled off. Let cool, remove the skins and scrape out the seeds. Finely chop the flesh. Cut the chili peppers in half, removing the seeds and finely chopping. Mix the lemon dressing by adding the juice of the lemon, a little olive oil and one pinch each of salt and pepper. After the rice has cooled, put it in a bowl and finely chop the herbs and add them together with the pepper and chopped chili to the rice. Cut all the zest from the lemon, grate it with a knife and add to the salad. Top with the dressing and stir to combine.

Chicken with sausages and black rice

Preheat the oven to 180 degrees. Rub chicken thighs with salt and pepper mixture. Heat a little olive oil in a cauldron over high heat and place chicken thighs skin-side down. Fry until golden brown and transfer to a large platter. Slice the sausages and fry, stirring frequently, then place them on a plate.

Add oregano, chopped chili peppers, crushed garlic cloves and finely ringed onions to the cauldron. Sauté everything until golden. Add the rice and continue cooking for 3 minutes. Pour in some wine, bring it to a boil. Add the cooked chicken and sausages, broth and season with a little salt and pepper. Cover the cauldron with a lid and bring to a boil. Place the pot in the oven and bake for an hour. Take the cauldron out of the oven, add the peas, stir and serve. Bon appetit!

Video: How to cook black rice with Italian vegetables Expand

Rice Facts

Interesting Rice Facts

  1. The legend of the origin of rice is an unusual one. After Adam and Eve were cast out of paradise and the Garden of Eden, they were forbidden to take any food with them, much less such a tasty product as rice. When Adam was leaving, he stepped on grains, and a few kernels got stuck in the cracks of his heels. Thus, rice got to mankind and spread.
  2. In general, rice is the very first crop that man began to cultivate. On September 20, "Rice Day" is celebrated.
  3. Interestingly, using different varieties of rice, including black rice, the farmers of Aumori Prefecture paint giant pictures in their fields that can be clearly seen from the air.
  4. The stem height of black rice reaches 3 meters.

«Important: All information on this site is provided for informational purposes only information on this site is for educational purposes only. Ask your health care professional for advice before using any of our recommendations. specialist before applying any recommendations. Neither the editors nor the authors shall be liable for any possible harm caused by materials."

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