Features of black rice... How to prepare black rice?
David Janitzek
2026-03-19
5 min. read
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White rice is the most commonly selected type of rice, yet brown rice is also gaining in popularity. As understanding about the effect of nourishment on health expands, less well-known varieties of rice, such as red, wild, and black rice, are becoming increasingly recognized.
Black rice, also recognized as purple or "forbidden rice"
Black rice, sometimes also called purple or "forbidden rice", is an exceptional rice variety due to its unique color, its sticky character after cooking, and its characteristic nutty aromas. After a prolonged cooking period of about 30-45 minutes, the dried black grains become soft and change color to deep purple. It is worth mentioning an interesting history related to this product. In ancient China, due to the high quality of the black rice and the characteristics of its seeds, it was only allowed to consume exclusively the raw amino products of the emperor. It is a naturally gluten-free grain product that provides a valuable source of carbohydrates in the form of starch in daily diet.
Black rice and its remarkable capabilities
Black rice is a product of high value as it contains many nutrients that are essential for the proper functioning of the human body. It is also a product that supports healthy eating and helps fight obesity or overweight. It can be recommended for people with diabetes and insulin resistance as the carbohydrates it contains are absorbed slowly in the digestive tract, leading to a gradual increase in blood glucose levels. Black rice is also rich in dietary fiber, which facilitates digestion. Fiber stimulates saliva production, which moistens food better and cleans the oral cavity faster from food residues, reducing the risk of caries. Fiber prevents constipation and lowers cholesterol levels in the blood. It cleanses the body of toxins and supports the growth of symbiotic microorganisms in the digestive tract. Black rice owes its uniqueness to the presence of anthocyanins, which have antioxidant properties. Many studies have shown that products rich in anthocyanins have a positive impact on lipid profile and insulin sensitivity. In the study by Xia et al., it was found that in mice fed a diet with a 3% addition of black rice, a smaller surface of atherosclerotic changes was found in the aorta compared to animals from the control group. Anthocyanins protect the body from the development of cancer and support the maintenance of normal blood pressure, as they protect the endothelium of blood vessels from damage caused by free radicals. Black rice, like other rice varieties, provides very little sodium (provided we do not salt the water for cooking), so it is safe for people with high blood pressure. Black rice is also a rich source of iron, which is necessary for the formation of erythrocytes, which transport oxygen throughout the body.
Black rice - caloric content and glycemic index
The caloric content of 100 g of dried black rice grains is approximately 350 kcal, which is a slightly smaller amount than in the case of white rice, mainly due to differences in dietary fiber content, which is higher in black rice. The mentioned dietary fiber slows down digestion, therefore black rice is a food with a low glycemic index.
Black rice dish - purchasing locations, costs
The black rice dish is unequivocally more costly than white or brown rice. For a kilogram of this forbidden rice variety, we will pay around 20 PLN, and for the 400-gram package 7-10 PLN. It is available in large hypermarkets with a broad selection of diverse products, stores with health-promoting food items, and also in online shops.
Black rice dish recipe ideas
Black rice dish recipe ideas, including chicken curry and red pepper salad with walnuts. Black rice is a source of nutrients, however, its high price may be a limitation. Despite this, it is worth considering as an interesting alternative in the kitchen.
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