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Is Black Rice Bad For You?



Short answer

Black rice is not bad for you. In fact, it is extremely wholesome and filled with antioxidants and other nutrients that keep your brain, liver and heart healthy.



Long answer

Black rice, or forbidden rice, is a dark purple nutty flavored rice that offers a ton of health benefits, more so than any other type of rice. It was used in ancient China to keep the kidney, liver and stomach healthy and because it is so rich in nutrients, it was reserved for only royalty and wealthy giving it the name “forbidden rice.”

One cup of black rice contains 160 calories and only 34 grams of carbohydrates, and in that there is also 2 grams of fiber, 5 grams of protein and 4% of the RDA of iron. When compared to brown rice, which is generally recognized as the healthy rice option, black rice contains less overall calories and carbohydrates while giving an increased amount of protein and fiber.

Aside from these nutrients, black rice boasts a ton of antioxidant benefits. With its dark purple pigmented color, it specifically contains the flavonoid anthocyanin which acts as a powerful antioxidant. Anthocyanin is widely known for its immune boosting properties and ability to reduce the risk of various diseases including heart disease. High blood pressure, colds, and urinary tract infections have also been treated effectively with anthocyanin-rich foods. Anthocyanin further offers anti-inflammatory, antiviral and anti-cancer effects. Research shows that anthocyanin can delay mental aging and the decrease of mental capacity by reducing oxidative stress on the brain.

The fiber content in black rice also plays a great role in heart health. Fiber helps to metabolize cholesterol and prevent the formation of plaque in the arteries that forms atherosclerosis and leads to a future heart attack or stroke. This increased metabolism of fats also helps prevent the development of fatty liver disease. Antioxidants also benefit the liver. Since fiber is filling and generally decreases the likelihood of overeating by making you feel satisfied earlier in your meal, weight loss is another possible benefit of eating black rice. Lastly, black rice can be helpful in preventing and managing diabetes by cleaning the blood and slowing sugar absorption.

Big is black rice bad for you 2


  • boosts immune system
  • delay mental aging
  • anti-inflammatory
  • antiviral
  • anti-cancer
  • minimizes risk of heart disease
  • may minimize cold and urinary tract infections
  • promotes liver health
  • promotes weight loss
  • prevent/manage diabetes

Our favorite brand (what is this?)

Lundberg Black Pearl Rice

  • Non-GMO
  • Gluten-free
  • Vegan
  • Kosher 
Learn More!

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Written by Kristin Brown, DC, MS | 09-08-2016

Written by Kristin Brown, DC, MS
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