Black Rice for Diabetes
The name “black” for black rice refers to its rich, dark purple color. It is a good choice for diabetics due to its high fiber content (three times more than white rice) and low GI score of 42.3.
There is no sugar in black rice. Despite having a lot of carbohydrates, it digests slowly and doesn’t raise blood sugar levels. Patients with diabetes might think about including black rice in their diet.
Difference between black rice and brown rice
It’s crucial to remember that black rice has a higher anthocyanin content than brown rice, which makes it different nutritionally. Black rice may have an advantage over other foods in terms of antioxidant benefits because of this significant source of antioxidants. But in general, brown rice has more fiber than black rice.
Nutritional Value of Black Rice
Black rice is regarded as being very nutrient-dense because it is abundant in fiber, antioxidants, vitamins, and minerals. According to USDA, one-quarter cup (45g) of black rice has the following nutritional value,
- Calories: 160
- Carbohydrates: 34 g
- Fats: 1.5 g
- Fibers: 1.0 g
- Sodium: 0 mg
- Sugars: 0 mg
- Protein: 4.0 mg
- Iron: 1.08 mg
In addition, they include calcium, phosphorus, chrome, manganese, potassium, iron, zinc, magnesium, and copper, as well as vitamins B2, B3, E, beta-carotene, and anthocyanin.
The Diabetes Benefits of Black Rice
Phenolic chemicals found in black rice have the ability to obstruct intestine glucosidase and pancreatic amylase, two enzymes that break down blood glucose. Because of this interference, the insulin has an easier time eliminating all of the glucose in your blood, which lowers your blood glucose levels. Not only does black rice lower your chance of type-2 diabetes, but it also helps you maintain your blood sugar levels. Thus, Black Rice benefited for Diabetes patients.
Heart Disease Risk Is Reduced by Black Rice
Consuming black rice lowers cholesterol and increases fat metabolism, preserving your heart and reducing your risk of cardiovascular disease.
Black Rice Boosts Immune Function for diabetes
The high fiber content of black rice promotes regular bowel motions. Constipation can be avoided and your digestive system can be cleaned up with the aid of these motions.
Black Rice Promotes Healthy Bones
Consuming black rice would help you in battling against the home diseases like osteoporosis since they are rich in calcium, magnesium, iron, antioxidants, and many phenolic components.
Rich in Iron and Protein, Black Rice for diabetes
Black rice increases red blood cells, develops muscles, and improves total body fitness since it is high in iron and protein.
High Amino Acid Content in Black Rice
Essential amino acids including L-tryptophan, L-phenylalanine, and L-tyrosine, which are abundant in black rice, aid in the synthesis of several phenolic compounds, anthocyanins, and flavonoids.
Kidney health is supported by black rice
Antioxidants and anti-inflammatory substances included in black rice help to prevent kidney damage and improve renal function.
Black Rice Enhances Eyesight
Carotenoids found in black rice, such as zeaxanthin and lutein, shield your eyes’ cells from UV ray damage and also mitigate its effects.
Black Rice Promotes Loss of Weight
Black rice’s high fiber content makes you feel full, which helps you avoid overindulging. The high fiber content also contributes to a faster fat metabolism, which lowers the body’s fat mass.
Black Rice Strengthens Defenses
Antioxidants like anthocyanins, which are found in the outer layer of black rice, aid in the body’s defense against diseases and viruses. They are therefore very favored for increasing immunity.
Naturally gluten-free black rice
Yet all entire grains consist in gluten, black rice is inherently gluten-free yet being nutritious. It is therefore a fantastic option for those who have gluten sensitivity.
Risks and Adverse Reactions with Black Rice for diabetes patients
Black rice has many health benefits, but it also has drawbacks.
Ø Due to its high fiber content, eating too much of it can result in gas, bloating, and pain in the abdomen. Thus, you must consume black rice sparingly.
Ø Although eating too much black rice can have the opposite effect of what is intended and raise blood sugar levels, it is still an effective blood sugar regulator.
Ø Black rice absorbs arsenic from the soil just like any other type of rice does. Before cooking, thoroughly rinse the rose to remove any remaining arsenic.
How to Eat Black Rice if You Have Diabetes
Cooking and eating black rice are comparable to those of white rice. But cooking black rice takes a little longer.
• Eat black rice instead of white rice with curry and dal.
• Make purple kheer, a popular Manipur delicacy, with it.
• Combine your preferred green vegetables with black rice to create bowls.
Frequently Ask Question
Are diabetics able to consume black rice?
The natural color of black rice is derived from a flavonoid known as anthocyanin. Black rice’s anthocyanin content has been shown in rat and human clinical trials to exhibit anti-diabetic characteristics, suggesting that it may be an excellent way to avoid type 2 diabetes. By enhancing our tolerance to insulin and boosting its secretion, shielding our beta cells—which produce insulin in our pancreas—and slowing down the breakdown of sugars in the small intestine, anthocyanins may help lower blood glucose levels.
Which is the best rice for diabetics?
For diabetic patients, it is best to choose whole grain and low glycemic index (GI) rice varieties. Black and Brown rice is an excellent option as it is high in fibre and low GI. Basmati rice is also a good choice as it has a lower GI than other varieties of white rice.
Is black rice no sugar?
There is no sugar in black rice. Despite having a lot of carbohydrates, it is slowly absorbed and doesn’t raise blood sugar levels. Patients with diabetes might think about including black rice in their diet.
Is black rice bad for kidney?
In conclusion, because of its possible health advantages, black rice has become a prospective addition to the diet of kidney sufferers. Improved kidney health may be a result of its high nutritional content, which includes fiber, antioxidants, and phytonutrients.
Is black rice better than brown rice?
As the Chinese believed thousands of years ago, black rice is near the top of the healthy rice list. Certain types of rice are more nutritious than others. It is really higher in fiber and protein than red, brown, or white rice, and the aforementioned anthocyanins give it a further nutritional boost.
