Black rice also called forbidden or purple rice, black rice is a type of rice that belongs to the Oryza sativa. Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties. Today, thanks to its mild, nutty flavor, chewy texture, and many nutritional benefits, black rice can be found in numerous cuisines around the world. 

A 1/4 cup (45 grams) of uncooked black rice provides :

• Calories: 160
• Fat: 1.5 grams
• Protein: 4 grams
• Carbs: 34 grams
• Fiber: 1 gram
• Iron: 6% of the Daily Value (DV)

BENEFITS:-

Black rice is a good source of several nutrients, particularly protein, fiber, and iron.

Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet.

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.

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.

Early research suggests that the anthocyanins in black rice may have strong anticancer properties, but more studies are needed.

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.

Black rice is naturally gluten-free and can be a good option for those with celiac disease or gluten sensitivity.

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.

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.