11 Surprising Benefits and Uses of Black Rice
Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties.
In ancient China, it's said that black rice was considered so unique and nutritious that it was forbidden for all but royalty.
Today, thanks to its mild, nutty flavor, chewy texture, and many nutritional benefits, black rice can be found in numerous cuisines around the world.
Here are 11 benefits and uses of black rice.
1. Good Source of Several Nutrients
Compared with other types of rice, black rice is one of the highest in protein.
- Calories: 160
- Fat: 1.5 grams
- Protein: 4 grams
- Carbs: 34 grams
- Fiber: 1 gram
- Iron: 6% of the Daily Value (DV)
Black rice is a good source of several nutrients, particularly protein, fiber, and iron.
2. Rich in Antioxidants
In addition to being a good source of protein, fiber, and iron, black rice is especially high in several antioxidants.
Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals.
They're important, as oxidative stress has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer's, and certain forms of cancer.
Despite being less popular than other rice varieties, research shows that black rice has the highest overall antioxidant capacity and activity.
In fact, in addition to anthocyanin, black rice has been found to contain over 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids.
Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet.
Research shows that black rice contains over 23 types of antioxidants and has the highest antioxidant activity of all rice varieties.
3. Contains the Plant Compound Anthocyanin
Anthocyanins are a group of flavonoid plant pigments that are responsible for the purple color of black rice, as well as several other plant based foods like blueberries and purple sweet potatoes.
Research shows that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects.
Furthermore, animal, test-tube, and population studies have shown that eating foods high in anthocyanins may help protect against several chronic diseases, including heart disease, obesity, and some forms of cancer.
Anthocyanin is a pigment that's responsible for the black-purple color of forbidden rice. It's also been found to have potent anti-inflammatory, antioxidant, and anticancer effects.
4. May Boost Heart Health
Research on black rice's effects on heart health is limited. However, many of its antioxidants have been shown to help protect against heart disease.
Flavonoids like those found in black rice have been associated with a decreased risk of developing and dying from heart disease.
Additionally, early research in animals and humans suggests that anthocyanins may help improve cholesterol and triglyceride levels.
One study in 120 adults with high cholesterol levels found that taking two 80-mg anthocyanin capsules per day for 12 weeks resulted in significantly improved HDL (good) cholesterol levels and significantly reduced LDL (bad) cholesterol levels.
Another study analyzing the effects of a high cholesterol diet on plaque accumulation in rabbits found that adding black rice to the high cholesterol diet resulted in 50% less plaque buildup, compared with diets containing white rice.
While this study suggests that eating black rice may protect against heart disease, these results have not been observed in humans.
Black rice contains antioxidants that have been shown to help protect against heart disease. However, more research is needed to understand black rice's effects on heart disease.
5. May Have Anticancer Properties
Anthocyanins from black rice may also have potent anticancer properties.
A review of population based studies found that higher intake of anthocyanin-rich foods was associated with a lower risk of colorectal cancer.
Furthermore, a test-tube study found that anthocyanins from black rice reduced the number of human breast cancer cells, as well as slowed their growth and ability to spread.
While promising, more research in humans is needed to fully understand the ability of the anthocyanins in black rice to reduce the risk and spread of certain types of cancer.
Early research suggests that the anthocyanins in black rice may have strong anticancer properties, but more studies are needed.
6. May Support Eye Health
Research shows that black rice contains high amounts of lutein and zeaxanthin — two types of carotenoids that are associated with eye health.
These compounds work as antioxidants to help protect your eyes from potentially damaging free radicals.
In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves.
Research suggests that these antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. They may also decrease your risk of cataracts and diabetic retinopathy.
Finally, a 1-week study in mice found that consuming anthocyanin extract from black rice resulted in significantly less retinal damage when animals were exposed to fluorescent lights. Still, these findings have not been replicated in humans.
Black rice contains the antioxidants lutein and zeaxanthin, both of which have been shown to protect your retina from potentially damaging free radicals. While anthocyanins may also protect eye health, research in humans is currently lacking.
7. Naturally Gluten-Free
Gluten is a type of protein found in cereal grains, such as wheat, barley, and rye.
People with celiac disease need to avoid gluten, as it triggers an immune response in the body that damages the small intestine.
Gluten can also cause negative gastrointestinal side effects, such as bloating and abdominal pain, in individuals with gluten sensitivity.
While many whole grains contain gluten, black rice is a nutritious, naturally gluten-free option that can be enjoyed by those on a gluten-free diet.
Black rice is naturally gluten-free and can be a good option for those with celiac disease or gluten sensitivity.
8. May Aid Weight Loss
Black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness.
Furthermore, early animal research suggests that anthocyanins like those found in black rice may help reduce body weight and body fat percentage.
One 12-week study found that giving mice with obesity on a high fat diet anthocyanins from black rice resulted in a 9.6% reduction in body weight. However, these results have not been replicated in humans.
While research on black rice's role in weight loss in humans is limited, it has been found to help reduce weight when combined with brown rice.
In a 6-week study in 40 women with excess weight, those who ate a mix of brown and black rice up to 3 times per day on a calorie-restricted diet lost significantly more body weight and body fat than those eating white rice.
Given that black rice is a good source of protein and fiber, it may aid weight loss. Also, while animal studies have suggested that anthocyanins may have benefits for weight loss, more research in humans is needed.
9–10. Other Potential Benefits
Black rice may also offer other potential benefits, including:
- Lower blood sugar levels. Animal studies suggest that eating black rice and other anthocyanin-containing foods may help reduce blood sugar levels in those with type 2 diabetes. Human studies are needed to confirm these effects .
- May decrease your risk of non-alcoholic fatty liver disease (NAFLD). A study in mice found that adding black rice to a high fat diet significantly reduced fat accumulation in the liver.
While more research is needed, black rice may help lower blood sugar levels in individuals with type 2 diabetes and reduce the risk of NAFLD.
11. Easy to Cook and Prepare
Cooking black rice is easy and similar to cooking other forms of rice.
To prepare it, simply combine rice and water or stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 30–35 minutes, or until it's tender, chewy, and all the liquid has been absorbed.
Remove the pan from the heat and let the rice sit for 5 minutes before removing the lid. Use a fork to help fluff the rice before serving.
Unless specified otherwise on the package, for every 1 cup (180 grams) of uncooked black rice, use 2 1/4 cups (295 ml) of water or stock.
To keep the rice from becoming gummy when cooking, it's recommended to rinse the rice under cool water before cooking to remove some of the extra starch on the surface.
Once the rice is ready, you can use it in any dish in which you would use brown rice, such as in a grain bowl, stir-fry, salad, or rice pudding.
Black rice is prepared similarly to other types of rice and can be added to a variety of savory and sweet dishes.
The Bottom Line
While not as common as other types of rice, black rice is the highest in antioxidant activity and contains more protein than brown rice.
As such, eating it may offer several health benefits, including boosting eye and heart health, protecting against certain forms of cancer, and aiding weight loss.
Black rice is more than just a nutritious grain. When cooked, its deep purple color can turn even the most basic meal into a visually stunning dish.
If you want to try black rice and can't find it locally, shop for it online.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
The environmental disaster that Mauritius is facing is starting to appear as its pristine waters turn black, its fish wash up dead, and its sea birds are unable to take flight, as they are limp under the weight of the fuel covering them. For all the damage to the centuries-old coral that surrounds the tiny island nation in the Indian Ocean, scientists are realizing that the damage could have been much worse and there are broad lessons for the shipping industry, according to Al Jazeera.
- 10 Years After Deepwater Horizon Oil Spill, Threat of Disaster ... ›
- Oil Spill Disasters: How to Limit Environmental Damage - EcoWatch ›
- These Danish Companies Plan to Decarbonize Transportation ... ›
- Massive Oil Spill Turns Brazil's Beaches Black, Kills Marine Life ... ›
- Shipping Industry Could Replace Diesel Fuel With Ammonia to ... ›
Transitioning to renewable energy can help reduce global warming, and Jennie Stephens of Northeastern University says it can also drive social change.
For example, she says that locally owned businesses can lead the local clean energy economy and create new jobs in underserved communities.
"We really need to think about … connecting climate and energy with other issues that people wake up every day really worried about," she says, "whether it be jobs, housing, transportation, health and well-being."
To maximize that potential, she says the energy sector must have more women and people of color in positions of influence. Research shows that leadership in the solar industry, for example, is currently dominated by white men.
"I think that a more inclusive, diverse leadership is essential to be able to effectively make these connections," Stephens says. "Diversity is not just about who people are and their identity, but the ideas and the priorities and the approaches and the lens that they bring to the world."
So she says by elevating diverse voices, organizations can better connect the climate benefits of clean energy with social and economic transformation.
Reposted with permission from Yale Climate Connections.
Imported frozen food in three Chinese cities has tested positive for the new coronavirus, but public health experts say you still shouldn't worry too much about catching the virus from food or packaging.
- COVID-19 and the Global Food Supply: Big Lessons From the ... ›
- Three Ways to Support a Healthy Food System During the COVID ... ›
- Here's How to Clean Your Groceries During the COVID-19 Outbreak ... ›
If weather is your mood, climate is your personality. That's an analogy some scientists use to help explain the difference between two words people often get mixed up.
Size Matters<p>Climates are a bit like woven tapestries. The big picture is important, no question. But so are all the seemingly minor details found inside the larger whole.</p><p><a href="https://research-information.bris.ac.uk/en/persons/tommaso-jucker" target="_blank">Tommaso Jucker</a> is an environmental scientist at the University of Bristol. In an email, Jucker says he'd define the term microclimate as "the suite of climatic conditions (temperature, rainfall, humidity, solar radiation) measured in localized areas, typically near the ground and at spatial scales that are directly relevant to ecological processes."</p><p>We'll talk about that last bit in a minute. But first, there's another criteria to discuss. According to some researchers, a microclimate — by definition — must differ from the larger area that surrounds it.</p><p><a href="https://www.cfc.umt.edu/research/paleoecologylab/publications/Davis_et_al_2019_Ecography.pdf" target="_blank">Forests</a> provide us with some great examples. "The climate near the ground in a tropical rainforest is dramatically different from the climate in the canopy 50 meters [164 feet] above," says University of Montana ecologist <a href="https://www.cfc.umt.edu/personnel/details.php?ID=1110" target="_blank">Solomon Dobrowski</a> in an email. "This vertical gradient among other factors allows for the staggering biodiversity we see in the tropics."</p><p>Likewise, scientists observed that a 2015 partial <a href="https://animals.howstuffworks.com/insects/bees-stopped-buzzing-during-2017-solar-eclipse.htm" target="_blank">solar eclipse</a> caused the air temperature of an Eastern European meadow to <a href="https://rmets.onlinelibrary.wiley.com/doi/full/10.1002/wea.2802" target="_blank">change more dramatically</a> than it did in a nearby forest. That's because trees provide not only shade, but their leaves also reflect solar radiation. At the same time, forests tend to reduce wind speeds.</p><p>All those factors add up. A 2019 review of 98 wooded places — spread out across five continents — found that forests are 7.2 degrees Fahrenheit (4 degrees Celsius) <a href="https://natureecoevocommunity.nature.com/posts/47363-forests-protect-animals-and-plants-against-warming" target="_blank">cooler on average</a> than the areas outside them.</p><p>Now if you hate the cold, don't worry; there's a cozy exception to the rule. According to that same study, forests are usually 1.8 degrees Fahrenheit (1 degree Celsius) warmer than the external environment during the wintertime. Pretty cool.</p>
A Bug's Life<p>When does a microclimate stop being, well, micro? In other words, is there a maximum size we should be aware of when discussing them?</p><p>Depends on who you ask. "In terms of horizontal scale, some have defined 'microclimate' as anything that is less than 100 meters [328 feet] in range," Jucker says. "I'm personally less prescriptive about this."</p><p>Instead, he says the "scale at which we want to measure [a particular] microclimate" ought to be "dictated" by the questions we're trying to answer.</p><p>"If I want to know how temperature affects the photosynthesis of a leaf, I should be measuring temperature at centimeter scale," Jucker explains. "If I want to know if and how temperature affects the habitat preference of a large, mobile mammal, it's probably more relevant to capture temperature variation across [tens to hundreds] of meters."</p><p>For instance, solitary plants have the power to generate itty-bitty microclimates. Just ask <a href="https://www.colorado.edu/geography/peter-blanken-0" target="_blank">Peter Blanken</a>, a geography professor at the University of Colorado, Boulder and the co-author of the 2016 book, "<a href="https://amzn.to/2XN6FT8" target="_blank">Microclimate and Local Climate</a>."</p>
The urban heat island effect is a good example of how microclimates work. NOAA
Microclimates on a Grand Scale<p>It's no secret that our planet is going through some rough times at the macro level. The global temperature is <a href="https://climate.nasa.gov/vital-signs/global-temperature/" target="_blank">climbing</a>; nine out of the <a href="https://www.noaa.gov/news/2019-was-2nd-hottest-year-on-record-for-earth-say-noaa-nasa" target="_blank">10 hottest years on record</a> have occurred since 2005. And by one recent estimate, roughly 1 million species around the world are <a href="https://ipbes.net/sites/default/files/2020-02/ipbes_global_assessment_report_summary_for_policymakers_en.pdf" target="_blank">facing extinction</a> due to human activities.</p><p>"One of the big questions that ecologists and environmental scientists are trying to answer right now is how will individual species and whole ecosystems respond to rapid climate change and habitat loss," says Jucker. "...To me, [microclimates are] a key component of this research — if we don't measure and understand climate at the appropriate scale, then predicting how things will change in the future becomes a lot harder."</p><p>Developers have long understood the impact small-scale climates have on our daily lives. <a href="https://science.howstuffworks.com/environmental/green-science/urban-heat-island.htm#pt0" target="_blank">Urban heat islands</a> are cities that have higher temperatures than neighboring rural areas.</p><p>Plants release vapors that can moderate local climates. But in cities, natural greenery is often scarce. To make matters worse, plenty of our roads and buildings have a bad habit of absorbing or re-emitting heat from the sun. <a href="https://www.google.com/books/edition/Microclimate_and_Local_Climate/LHUZDAAAQBAJ?hl=en&gbpv=1&bsq=urban%20heat%20island" target="_blank">Vehicle emissions</a> don't exactly help the situation.</p><p>Still, it's not like Boston or Beijing are thermal monoliths. Sometimes, the documented temperatures <a href="https://e360.yale.edu/features/can-we-turn-down-the-temperature-on-urban-heat-islands" target="_blank">within a single city</a> vary by 15 to 20 degrees Fahrenheit (8.3 to 11.1 degrees Celsius).</p><p>That's where metro parks and city trees come in. They have nice cooling effects on nearby neighborhoods. "Several cities around the world have developed programs to increase urban green spaces," says Blanken. "Tree planting programs and green roof programs, have been shown to lower surface temperatures, decrease air pollution and decrease surface water runoff (urban flash-flooding) in urban areas."</p>
An "explosive" wildfire ignited in Los Angeles county Wednesday, growing to 10,000 acres in a little less than three hours.
- 10 Wildfires Ignite Around Los Angeles in Unseasonable Wind and ... ›
- 550,000 Acres on Fire in Alaska in Latest Sign of the Climate Crisis ... ›
- Sonoma County Wildfire Spreads 7000 Acres in Less Than Five Hours ›
- What Should We Know About Wildfires in California - EcoWatch ›
- California's Rainless February Points to Dangerous Drought, Early ... ›
By Jeff Berardelli
Note: This story was originally published on August 6, 2020
If asked to recall a hurricane, odds are you'd immediately invoke memorable names like Sandy, Katrina or Harvey. You'd probably even remember something specific about the impact of the storm. But if asked to recall a heat wave, a vague recollection that it was hot during your last summer vacation may be about as specific as you can get.
<div id="ecf36" class="rm-shortcode" data-rm-shortcode-id="c2dcc9d48a6cd61f247df1544539a783"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1290959314132361216" data-partner="rebelmouse"><div style="margin:1em 0">Naming heatwaves is a good idea—making the abstract concrete, the invisible visible. Why should hurricanes and wild… https://t.co/hDWgYb79Ob</div> — Ed Maibach (@Ed Maibach)<a href="https://twitter.com/MaibachEd/statuses/1290959314132361216">1596623660.0</a></blockquote></div>
- Human Activity Caused Latest European Heat Wave, Scientists Say ... ›
- Antarctica Experiences First Known Heat Wave - EcoWatch ›
- Intense Heat Wave Bakes Much of the U.S. - EcoWatch ›
Thailand has a total population of 5,000 elephants. But of that number, 3,000 live in captivity, carrying tourists on their backs and offering photo opportunities made for social media.
- Botswana Auctions Off First Licenses to Kill Elephants Since Ending ... ›
- Wild-Caught Elephants Can Die Up to 7 Years Earlier - EcoWatch ›
- Thailand's captive elephants face starvation amid COVID-19 tourism ... ›
- Thai Tourist Park Sets Captive Elephants Free to Focus On ... ›
- Suffering unseen: The dark truth behind wildlife tourism ›
- Captive Elephants in Thailand May Starve as Tourist Camps Close ... ›
- The Complicated Business of Saving Elephant Tourism: A Skift ... ›