What Are the Benefits and Potential Drawbacks of Eating Black Rice?

Black rice is rich in vitamins, carbohydrates, proteins, and various other nutrients. It offers anti-aging effects, prevents arteriosclerosis, controls blood sugar and blood pressure, and reduces the risk of cardiovascular and cerebrovascular diseases. However, excessive consumption of black rice should be avoided to prevent digestive issues and other gastrointestinal problems.

1. Anti-Aging and Prevention of Arteriosclerosis

The outer layer of black rice contains anthocyanin pigments, which have strong anti-aging properties. Research has shown that the deeper the color of rice, the stronger the anti-aging effect of its epidermal pigments. Black rice pigment exhibits the strongest effect among various colored rice varieties. Additionally, these pigments are rich in flavonoid active substances, which are five times higher than in white rice, and play a significant role in preventing arteriosclerosis.

2. Control of Blood Sugar

Black rice contains a high amount of dietary fiber, which slows down the digestion of starch. Its glycemic index is only 55 (compared to 87 for white rice). Therefore, eating black rice does not cause significant fluctuations in blood sugar levels as eating white rice does.

3. Control of Blood Pressure and Reduction of Cardiovascular and Cerebrovascular Diseases

Minerals such as potassium and magnesium in black rice help control blood pressure and reduce the risk of cardiovascular and cerebrovascular diseases. Therefore, diabetics and patients with cardiovascular diseases can incorporate black rice into their dietary adjustments.

1. The outer layer of black rice grains is tough and difficult to cook thoroughly. Therefore, it is recommended to soak black rice overnight before cooking. If black rice is not cooked thoroughly, most of its nutrients will not be released, and excessive consumption can lead to digestive issues and acute gastroenteritis, especially for children and the elderly with weak digestive systems. Therefore, people with digestive problems should avoid eating uncooked black rice.

2. Individuals with weak digestive systems after illness should not rush to consume black rice but may opt for purple rice for recuperation.

3. According to traditional Chinese medicine, black rice is neutral in nature and sweet in taste, and it is not suitable for individuals with excessive heat or dryness.

4. The copper content in black rice is 1 to 3 times higher than that in regular rice, making it unsuitable for patients with hepatolenticular degeneration and high copper levels.