Until now, you might have heard people praising brown rice as being extremely weight loss friendly, but recently, there has been a lot of hype around how it’s great to include black rice for weight loss. In ancient China, black rice was called “forbidden rice” because it was reserved only for the emperor and his family. This was due to its supposed health benefits and life-extending properties. This variety of rice was black in color, expensive, and out of reach for the common man.
Also called the “Emperor’s rice,” it was extensively used in Chinese medicine and believed to have blood purifying benefits. Over the past few years, black rice has gained popularity for its weight loss boosting properties In this article, we would tell you what makes black rice so special and 3 fabulous ways to eat black rice for weight loss.
What Makes Black Rice Healthy and Weight Loss Friendly?
Black rice has a nutty flavour and it is full of antioxidants in the form of anthocyanins (which gives the rice its distinct black color). Anthocyanins fight free radicals (which amage body cells), reduce inflammation in the body, prevent many diseases, and help reduce overall body fat. Anthocyanins are found abundantly in red grapes, cherries, blueberries which is also found in blueberries, red grapes, red cabbage, cherries, etc. Studies suggest foods rich in anthocyanins help to lower the risk of life-threatening diseases such as heart disease and cancer.
Compared to other varieties of rices, black rice is less polished and has comparitively more nutrients. It is a good source of fiber and minerals like iron and calcium, which help to boost metabolism. The high fiber, protein, and mineral content make black rice weight loss friendly. According to a study on published on scielo.br titled “Obesity-associated Pathways of Anthocyanins,” antioxidants like anthocyanins can increase metabolism and inhibit fat absorption, which are beneficial for weight loss.
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Summing up, black rice is undeniably nutritious, but it has a high number of calories (335) compared to white rice (130), brown rice (111). So, black rice’s high calorie content necessitates strict portion control, just like we would do for any other kind of healthy food.
3 Ways To Eat Black Rice For Weight Loss:
The consumption of black rice is not limited to Chinese royalty anymore, you can easily find black rice in Indian grocery stores and supermarkets locally, and here are 3 ways to eat black rice for weight loss.
1. Black Rice Vegetable Pulao:
Ingredients:
1 cup black rice
2 cups water
1 tablespoon oil or ghee
1 teaspoon cumin seeds
1 large onion, finely sliced
2 cloves garlic
1-inch piece of grated ginger
1 green chili
1 large tomato
1 cup mixed vegetables (carrots, peas, capsicum, beans)
1 teaspoon garam masala
1/2 teaspoon turmeric powder
Salt to taste
Instructions:
1. Soak black rice in water for 30 minutes.
2. Add 2 cups of water in a pot and bring in to a boil. Add the soaked black rice. Reduce the heat, cover, and simmer for about 30-35 minutes, or until the rice is cooked and the water is absorbed.
3. In a separate pan, heat the oil or ghee over medium heat. Add the cumin seeds and now add onions until golden brown.
4. Stir in garlic, grated ginger, and green chili. Sauté for another 2-3 minutes.
5. Add the chopped tomato and cook until it turns soft. Add mixed vegetables, garam masala, turmeric powder, and salt. Cook for about 5-7 minutes, until the vegetables are tender.
6. Add the cooked black rice to the vegetable mixture. Gently mix to combine all the ingredients. Garnish with fresh cilantro and serve hot.
2. Black Rice Salad with Sweet Potato:
Ingredients:
1 cup black rice
2 cups water
1 large sweet potato, peeled and diced
2 tablespoons olive oil
Salt and pepper to taste
1 red bell pepper, diced
1 cup corn kernels (fresh or frozen)
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
1/4 cup feta cheese, crumbled (optional)
Juice of 1 lime
1 tablespoon balsamic vinegar
1 tablespoon honey
Instructions:
1. Rinse the black rice under cold water and cook in 2 cups of water according to package instructions. Once cooked, let it cool.
2. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
3. Add the diced sweet potato to the skillet, season with salt and pepper, and cook for about 10-12 minutes, stirring occasionally, until tender and slightly browned.
4. In a large bowl, combine the cooked black rice, sautéed sweet potato, red bell pepper, corn, red onion, and cilantro.
5. In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lime juice, balsamic vinegar, and honey.
6. Pour the dressing over the salad and toss gently to combine.
7. Sprinkle with feta cheese and serve.
3. Black Rice Idli:
Ingredients:
1 cup black rice
1 cup idli rice (or parboiled rice)
1/2 cup urad dal (split black gram)
1/4 teaspoon fenugreek seeds
Salt to taste
Water as needed
Oil for greasing the idli molds
Instructions:
1. Rinse the black rice, idli rice, urad dal, and fenugreek seeds under cold waterSoak the black rice and idli rice together in enough water for 6-8 hours.
2. Soak the urad dal and fenugreek seeds separately in enough water for 6-8 hours.
3. Drain the soaked urad dal and fenugreek seeds. Grind them together into a smooth and fluffy batter using a little water. Transfer to a large bowl.
4. Drain the soaked black rice and idli rice. Grind them together into a slightly coarse batter using a little water. Add this to the urad dal batter.
5. Mix both batters well, adding salt to taste. Cover and let the batter ferment in a warm place for 8-12 hours, or until it doubles in volume.
6. After fermentation, gently stir the batter. If it’s too thick, add a little water to get a pouring consistency.
7. Grease the idli molds with oil. Pour the batter into the molds, filling them about 3/4 full.
8. Steam the idlis in an idli steamer or a large pot with a lid for 10-12 minutes, or until a toothpick inserted in the center comes out clean.
9. Let the idlis cool for a few minutes before removing them from the molds. Serve hot with chutney and sambar.
Summing up, black rice with its high fiber and nutrient content is good for health and weight loss, but just as with any other food, do practice portion control to avoid weight gain.
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