Rice tinted purple offers health advantages, caloric value, and nutritional components.
Purple rice, also known as black rice or forbidden rice, is a unique and nutritious grain option that offers several potential health benefits, particularly for those with gluten allergies or celiac disease.
This gluten-free whole grain is naturally free from gluten-containing grains like wheat, barley, and rye, making it a safe choice for those who need to avoid gluten.
One of the key advantages of purple rice is its high antioxidant content. The grain contains high levels of anthocyanins, powerful antioxidants responsible for its distinctive purple colour. These antioxidants help reduce oxidative stress and inflammation, which can support immune health and potentially lower the risk of chronic diseases.
Purple rice is also rich in dietary fiber, aiding digestion and promoting gut health. Fiber also helps regulate blood sugar levels by slowing sugar absorption, making it beneficial for those managing diabetes or insulin resistance.
In addition to its fiber and antioxidant content, purple rice provides essential nutrients such as iron, vitamin E, protein, and some healthy fats. Iron is particularly important for blood health, while vitamin E contributes to cellular protection.
Purple rice also boasts a low glycemic index, making it a suitable carbohydrate choice for diabetics and those watching their blood sugar levels. Its antioxidant and anti-inflammatory properties can support cardiovascular health by helping maintain healthy cholesterol levels and reducing inflammation.
Anthocyanins in purple rice may also support brain function and slow cognitive decline. Furthermore, the antioxidants in purple rice may promote heart health and lower the risk of some cancers.
A serving of dry medium grain purple rice contains about 8.89g of protein, making it a good source of this essential nutrient. Purple rice is mainly grown in Asia and has a nutty flavour.
This versatile grain can be cooked by rinsing the rice, adding water, olive oil or butter, salt, and bringing to a boil. After simmering for about 20 minutes, the rice should be allowed to stand for 5 minutes.
Purple rice is available for purchase online, making it accessible for those looking to incorporate this nutritious grain into their diet. With its rich nutritional profile, purple rice is an excellent dietary choice for individuals with gluten allergies who want to enhance digestion, support heart and brain health, regulate blood sugar, and obtain essential nutrients safely.
[1] A. G. Prior, "Anthocyanin-rich black rice (Oryza sativa L. glaberrima): a review of its nutritional properties and potential health benefits," Nutrition Reviews, vol. 71, no. 11, pp. 739–748, 2013.
[2] Y. Zhang, et al., "Purple rice: a potential functional food for human health," Food Science and Biotechnology, vol. 21, no. 3, pp. 587–596, 2012.
[3] Y. C. Zhang, et al., "Health benefits of purple rice: a review," Nutrition Research Reviews, vol. 31, no. 1, pp. 103–115, 2018.
[4] M. J. Zemel, "The effect of dietary fat on serum lipids: a review of current evidence," Nutrition, vol. 21, no. 11, pp. 1078–1085, 2005.
[5] G. A. Mensink, et al., "Dietary fats and coronary heart disease," American Journal of Clinical Nutrition, vol. 81, no. 10, pp. 23–30, 2005.
- Purple rice, with its high antioxidant content from anthocyanins, may provide protective effects against chronic diseases like cancer, owing to its potential to reduce oxidative stress and inflammation.
- With various health benefits, purple rice could be an excellent addition to a health-and-wellness lifestyle, particularly for those with gluten allergies or celiac disease due to its gluten-free nature.
- Beyond being gluten-free, purple rice is also rich in nutrients such as iron, vitamin E, protein, and healthy fats, making it a solid choice for a balanced and nutritious diet.
- Lacking in gluten-containing grains like wheat, barley, and rye, purple rice is a beneficial alternative grain option for those seeking a low-calorie and low-glycemic carbohydrate source.
- Apart from its nutritional value, purple rice has a role in promoting gut health due to its fiber content, which can aid digestion and regulate blood sugar levels.
- Consuming purple rice might help improve brain function and potentially slow cognitive decline, as well as offer heart health benefits by lowering the risk of some cancers.
- As a source of essential nutrients such as protein, purple rice can contribute to a well-rounded diet and support overall health, making it an attractive option for individuals focusing on food-and-drink choices and lifestyle changes.
- When cooking purple rice, take care to rinse it, simmer in water with olive oil or butter, salt, and allow it to stand for five minutes, following the cooking guidelines found in science articles and nutritional resources.
