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
By Olivia Sullivan
One of the many unfortunate outcomes of the coronavirus pandemic has been the quick and obvious increase in single-use plastic products. After COVID-19 arrived in the United States, many grocery stores prohibited customers from using reusable bags, coffee shops banned reusable mugs, and takeout food with plastic forks and knives became the new normal.
Kamikatsu, Japan. Yuki Shimazu / CC BY-SA 2.0<p>This reveals a worldwide truth: Even products made mostly from easily recyclable materials like paper, aluminum or cardboard can't be sorted and recycled if they contain plastic components that can't be separated.</p><p>The truth is, some materials simply aren't recyclable, and <a href="https://advances.sciencemag.org/content/3/7/e1700782" target="_blank">only 9%</a> of all the plastic ever created has <em>been </em>recycled. As Kamikatsu's residents have painstakingly proven, no matter how many categories consumers sort their waste into or how diligently they scrub down their plastic food containers, most plastics <a href="https://www.greenpeace.org/usa/wp-content/uploads/2020/02/Greenpeace-Report-Circular-Claims-Fall-Flat.pdf" target="_blank">cannot be recycled</a>.</p><p>Meanwhile we keep hearing the <a href="https://thehill.com/opinion/energy-environment/504091-the-insanity-of-plastic-recycling" target="_blank">industry-driven narrative</a> that recycling can stop plastic from choking our marine life or littering our natural places. That's intentionally misleading.</p><p>Around the world, as in Kamikatsu, plastic is everywhere. With excessive amounts of plastic products and packaging stocked on store shelves, it's clear that zero-waste goals cannot be achieved by consumers alone. Plastic is not a "zero waste" material, so in order to achieve zero waste, companies must stop making so much plastic.</p>
Marine debris collected at Papahānaumokuākea Marine National Monument. NOAA<p>We can achieve that. The first steps include banning some of the worst and most polluting single-use plastics, placing a pause on the development of new plastics facilities, and protecting state and local governments' ability to enact more stringent regulations.</p><p>We must also shift the paradigm by holding producers responsible for the waste they create. By requiring new plastic products to contain recycled plastic and making producers fund the collection and recycling of plastic products, producers would be incentivized to design longer lasting products that can <em>actually</em> be reused and recycled.</p><p>These goals — outlined in numerous scientific studies and advocacy reports — have some forward motion. In the United States, a federal bill was recently introduced in both the House and the Senate, the <a href="https://www.congress.gov/bill/116th-congress/house-bill/5845" target="_blank">Break Free From Plastic Pollution Act</a>. If passed this bill — or others like it on the local, state or national levels — could help move the world beyond single-use plastics and make that needed systemic change a reality.</p><p>The bill hasn't moved forward since it was introduced this past February, but the world is still on a deadline. A recent study published in the journal <a href="https://science.sciencemag.org/content/early/2020/07/22/science.aba9475" target="_blank"><em>Science</em></a> looked at rising levels of plastic production and said "coordinated global action is urgently needed to reduce plastic consumption, increase rates of reuse, waste collection and recycling, expand safe disposal systems and accelerate innovation in the plastic value chain."</p><p>Requiring producers to stop making nonrecyclable products designed to be thrown out is the first step toward achieving that goal. Only then will Kamikatsu and other towns, cities and countries around the world finally be able to eliminate plastic pollution and reach 100% zero waste.</p><p><em>The opinions expressed above are those of the authors and do not necessarily reflect those of </em>The Revelator<em>, the Center for Biological Diversity or their employees.</em></p><p><a href="https://therevelator.org/author/oliviasullivan/" target="_blank">Olivia Sullivan</a> <em><em>is a zero waste associate with the U.S. Public Interest Research Group (U.S. PIRG) working on a campaign to move the United States beyond plastic.</em></em></p><p><em><em><span></span>Reposted with permission from <a href="https://therevelator.org/cities-zero-waste/" target="_blank">The Revelator</a>. </em></em></p>
The shelter in place orders that brought clean skies to some of the world's most polluted cities and saw greenhouse gas emissions plummet were just a temporary relief that provided an illusory benefit to the long-term consequences of the climate crisis. According to new research, the COVID-19 lockdowns will have a "neglible" impact on global warming, as Newshub in New Zealand reported.
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By Joe Roman and Taylor Ricketts
The COVID-19 pandemic in the United States is the deepest and longest period of malaise in a dozen years. Our colleagues at the University of Vermont have concluded this by analyzing posts on Twitter. The Vermont Complex Systems Center studies 50 million tweets a day, scoring the "happiness" of people's words to monitor the national mood. That mood today is at its lowest point since 2008 when they started this project.
The Hedonometer measures happiness through analysis of key words on Twitter, which is now used by one in five Americans. This chart covers 18 months from early 2019 to July 2020, showing major dips in 2020. hedonometer.org<p>These same tweets also indicate a potential salve. Before pandemic lockdowns began, doctoral student <a href="https://scholar.google.com/citations?user=0P0ZYbIAAAAJ&hl=en" target="_blank">Aaron Schwartz</a> <a href="https://doi.org/10.1002/pan3.10045" target="_blank">compared tweets before, during, and after visits to 150 parks, playgrounds and plazas</a> in San Francisco. He found that park visits corresponded with a spike in happiness, followed by an afterglow lasting up to four hours.</p><p>Tweets from parks contained fewer negative words such as "no," "not" and "can't," and fewer first-person pronouns like "I" and "me." It seems that nature makes people more positive and less self-obsessed.</p><p>Parks keep people happy in times of global crisis, economic shutdown and public anger. Research has also shown that transmission rates for COVID-19 are <a href="https://www.sfchronicle.com/news/article/Is-risk-of-coronavirus-transmission-lower-15287602.php" target="_blank">much lower outdoors than inside</a>. As scholars who study <a href="https://scholar.google.com/citations?user=yFzb2EUAAAAJ&hl=en" target="_blank">conservation</a> and how nature <a href="https://scholar.google.com/citations?user=CCnUeN8AAAAJ&hl=en" target="_blank">contributes to human well-being</a>, we see opening up parks and creating new ones as a straightforward remedy for Americans' current blues.</p>
Park Visits Are Up During the Pandemic<p>According to the Hedonometer, sentiments expressed online started trending lower in mid-March as the impacts of the pandemic became clear. As lockdowns continued, they registered the lowest sentiment scores on record. Then in late May, effects from George Floyd's death in police custody and the following protests and police response once again could be seen on Twitter. May 31, 2020 was the saddest day of the project.</p><p>Recent surveys of park visitors around the University of Vermont have shown people <a href="https://osf.io/preprints/socarxiv/sd3h6" target="_blank">using green spaces more</a> since COVID-19 lockdowns began. Many people reported that parks were highly important to their well-being during the pandemic.</p>
<div id="4c7e4" class="rm-shortcode" data-rm-shortcode-id="bc0ac146ab2a94228f32d973fc2ab272"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1289428912879964160" data-partner="rebelmouse"><div style="margin:1em 0">#Goldengatepark #sf #quarantinemood https://t.co/9l3ufnbkt6</div> — Suvd (@Suvd)<a href="https://twitter.com/Suvd19486406/statuses/1289428912879964160">1596258783.0</a></blockquote></div><p>The powerful effects of nature are strongest in large parks with more trees, but smaller neighborhood parks also provide a significant boost. Their impact on happiness is real, measurable and lasting.</p><p>Twitter records show that parks increase happiness to a level similar to the bounce at Christmas, which typically is the happiest day of the year. Schwartz has since expanded his <a href="https://arxiv.org/pdf/2006.10658.pdf" target="_blank">Twitter study</a> to the 25 largest cities in the U.S. and found this bounce everywhere.</p><p>Parks and public spaces won't cure COVID-19 or stop police brutality, but they are far more than playgrounds. There is growing evidence that parks contribute to mental and physical health in a range of communities.</p><p>In a 2015 study, for example, Stanford researchers sent people out for one of two walks: through a local park or on a busy street. Those who walked in nature showed <a href="https://doi.org/10.1016/j.landurbplan.2015.02.005" target="_blank">improved moods and better memory performance</a> compared to the urban group. And a team led by <a href="https://penniur.upenn.edu/people/eugenia-gina-south" target="_blank">Gina South</a> of the University of Pennsylvania showed in a 2018 study that greening and cleaning up blighted vacant lots in Philadelphia <a href="http://dx.doi.org/10.1001/jamanetworkopen.2018.0298" target="_blank">reduced local residents' feelings of depression, worthlessness and poor mental health</a>.</p>
Creative Strategies<p>It isn't easy to create new parks on the scale of San Francisco's Golden Gate Park or the Washington Mall, but smaller projects can expand outdoor space. Options include greening vacant lots, closing streets and investing in existing parks to make them safer, greener and shadier and support wildlife.</p><p>These initiatives don't have to be capital-intensive. In the University of Pennsylvania study, for example, renovating a vacant lot by removing trash, planting grass and trees and installing a low fence cost only about US$1,600.</p><p>Urban green space is most needed in neighborhoods that have lacked funding for parks, especially given <a href="https://www.nytimes.com/2020/04/08/nyregion/coronavirus-race-deaths.html" target="_blank">COVID-19's disproportionate impact on Black and Latinx people</a>.</p><p>Cities can also create parklike spaces by <a href="https://theconversation.com/with-fewer-cars-on-us-streets-now-is-the-time-to-reinvent-roadways-and-how-we-use-them-140408" target="_blank">closing streets to cars</a>. Many cities worldwide are currently retooling their transportation systems for the post-COVID-19 world in order to <a href="https://thecityfix.com/blog/bicycles-slower-speeds-livable-city-paris-mayor-anne-hidalgo-plans-ambitious-second-term-dario-hidalgo/" target="_blank">reallocate public space</a>, widen sidewalks and make more space for nature.</p><p>Urban designers, artists, ecologists and other citizens can play a direct role, too, creating pop-up parks and green spaces. Some advocates <a href="https://www.bloomberg.com/news/articles/2017-09-15/a-brief-history-of-park-ing-day" target="_blank">transform parking spaces into mini-parks</a> with grass, potted trees and seating for just the time on the meter, to make a larger point about turning so much public space over to cars.</p><p>Or cities can invest a little more. Minneapolis, Cincinnati and Arlington, Virginia, have won <a href="https://www.tpl.org/parkscore" target="_blank">national recognition</a> for their ambitious investments in public park systems. These areas could serve as models for neighborhoods that lack access to parks.</p>
<div id="25fd0" class="rm-shortcode" data-rm-shortcode-id="383f0d2df0237e9359c30dcce6cd6c42"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1276558744835379201" data-partner="rebelmouse"><div style="margin:1em 0">Looking to safely get outside? Check out the best parks for social distancing in this year's top ten ParkScore citi… https://t.co/HJjEtDsrTD</div> — The Trust for Public Land (@The Trust for Public Land)<a href="https://twitter.com/tpl_org/statuses/1276558744835379201">1593190296.0</a></blockquote></div>
A New Park Deal?<p>The United States has historically driven economic recovery with major infrastructure investments, like the New Deal in the 1930s and the 2009 <a href="https://www.investopedia.com/terms/a/american-recovery-and-reinvestment-act.asp" target="_blank">American Reinvestment and Recovery Act</a>. Such investments could easily include nature-positive spaces.</p><p>Parks are not panaceas, as evidenced by the widely publicized <a href="https://www.nytimes.com/2020/07/06/nyregion/amy-cooper-false-report-charge.html" target="_blank">racist confrontation between a white woman and a Black birder</a> in New York's Central Park in early July. But Hedonometer data add to a <a href="https://advances.sciencemag.org/content/5/7/eaax0903?utm_source=miragenews&utm_medium=miragenews&utm_campaign=news" target="_blank">growing body of evidence</a> that they provide <a href="https://doi.org/10.1073/pnas.1807504116" target="_blank">clear mental health benefits</a>. Creating and expanding parks also <a href="https://www.nrpa.org/contentassets/f568e0ca499743a08148e3593c860fc5/economic-impact-study-summary.pdf" target="_blank">generates jobs and economic activity</a>, with much of the money spent locally.</p><p>We believe investments in nature are well worth it, offering both short-term solace in difficult times and long-term benefits to health, economies and communities.</p>
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New York State Attorney General Letitia James announced Thursday that she will attempt to dismantle the National Rifle Association (NRA), arguing that years of corruption and mismanagement warrant the dissolution of the activist organization, as CNN reported.
<div id="7eb49" class="rm-shortcode" data-rm-shortcode-id="83819841e380a7072ec66d3186c160e8"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1291705003984510977" data-partner="rebelmouse"><div style="margin:1em 0">🚨RESPONSE to #Mauritius #OILSpill 🚨 “Once again we see the risks in oil: aggravating the #ClimateCrisis, as well as… https://t.co/PBLioZat6X</div> — Greenpeace Africa (@Greenpeace Africa)<a href="https://twitter.com/Greenpeaceafric/statuses/1291705003984510977">1596801446.0</a></blockquote></div><p>"There is no guaranteed safe way to extract, transport and store fossil fuel products. This oil leak is not a twist of fate, but the choice of our twisted addiction to fossil fuels. We must react by accelerating our withdrawal from fossil fuels," Greenpeace Africa Senior Climate and Energy Campaign Manager Happy Khambule said in a <a href="https://www.greenpeace.org/africa/en/press/11864/greenpeace-africa-response-to-mauritius-oil-spill/?utm_campaign=oil&utm_source=t.co&utm_medium=post&utm_content=single-image&utm_term=mauritius-oil-spill-reactive" target="_blank">statement Friday</a>. "Once again we see the risks in oil: aggravating the <a href="https://www.ecowatch.com/tag/climate-crisis" target="_self">climate crisis</a>, as well as devastating oceans and <a href="https://www.ecowatch.com/tag/biodiversity" target="_self">biodiversity</a> and threatening local livelihoods around some of Africa's most precious lagoons."</p>
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By Gianna-Carina Grün
While the first countries are easing their lockdowns, others are reporting more and more new cases every day. Data for the global picture shows the pandemic is far from over. DW has the latest statistics.
What's the Current Global Trend?<p>The goal for all countries is to make it to the blue part of the chart and stay there. Countries and territories in this section reported zero new cases both this week (past seven days) and the week before.</p><p>Currently, that is the case for 14 out of 209 countries and territories. </p>
How Has the Covid-19 Trend Evolved Over the Past Weeks?<p>The situation has improved slightly: 87 countries report more cases this week than last week. </p>
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