When considering the carb and calorie content of rice, it may be helpful to note that rice contains two different kinds of starch: digestible starch and resistant starch. Resistant starch essentially “escapes digestion” making its calories unavailable to the body. Resistant starch usually makes up less than 3% of hot cooked rice. But researchers have found that cooling rice after cooking increases the number of certain kinds of resistant starch in rice and may be helpful in reducing its overall calorie content. When cooked without added fat, there are about 1.5 grams of fat in a single serving of black rice

Black rice contains high levels of seven different antho­cyanin polyphenols—a type of flavonoid that has antioxidant benefits. Anthocyanins are a pigment that gives black rice its deep purple color. They are also found in other red, blue, or purple foods like eggplant, blackberries, and blueberries. Plant anthocyanins have been studied with regard to risk factors for cardiovascular disease. Evidence has suggested that consumption of anthocyanin-rich foods may reduce the risk of heart disease. Several studies have indicated the anti-inflammatory potential of black rice. In fact, one study compared the anthocyanins in black rice bran to the anthocyanin content of red and brown rice bran, and black rice bran was found to have the highest levels.

Rice allergy is not common but there are reports of allergic reactions to rice, including in children. Symptoms may include rash, skin redness, rash, swelling, oral allergy syndrome, stuffy nose, wheezing, and even anaphylaxis. If you have a known rice allergy or if you experience symptoms after consuming any type of rice or any rice product seek personalized advice from your healthcare provider before consuming black rice. There are many different varieties of rice and many different varieties of black rice. The kind that you are likely to find in the grocery store is medium grain black rice the kind that is also called forbidden rice. This variety is grown in Zhejiang in northern China. It’s firm and cooks relatively quickly.

Black sticky rice is long-grain glutinous rice. It is cooked by steaming and is commonly used in Thai desserts sometimes combined with white sticky rice. Lastly, there is black japonica rice a blend of black short-grain rice and medium-grain red rice. This variety was developed in California and is often used in salads. You’ll want to use a medium saucepan with a tight-fitting lid and a heavy bottom to cook 2–3 servings. Combine about 1 3/4 cups of water and a cup of rice and bring them to a boil (without the lid). Some people also add a dash of salt.

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