How is eating black rice good for diabetes management?

Known scientifically as Oryza sativa L. or better as black rice or ‘forbidden rice’ (in China), this is a medium-grain, non-glutinous variety. The distinct purplish-black colour and nutty slightly sweet flavour of this grain have gained recognition for its nutritional benefits. It is named and marketed as Krishna rice in India. In Manipur, it is an indigenous breed, known as Chakhao Amubi, and has cultural connotations because this colour species has been present traditionally in sweet dishes of important feasts. Interestingly, black rice contains all the necessary nutrients that a diabetic person needs. That’s why there’s a growing interest and we too, break down to you what it’s value.

Which diabetic-friendly nutrients are present in black rice?

Black rice contains a rich content of amino acids, fatty acids, antioxidants, flavonoids, anthocyanins, and many types of phenolic compounds and 18 amino acids. All these amino acids are very important for various activities in the body. It is a good source of Vitamin E, riboflavin (B2), and niacin (B3), which perform many roles in the body. Beta-carotene, lutein, and zeaxanthin, all essential nutrients in promoting healthy vision, are present in black rice. It also contains many necessary minerals such as calcium, chromium, phosphorus, iron, manganese, potassium, zinc, copper, and magnesium, all of which play important functions in metabolism, bone, and immune functions.

What is the nutritional value of 100 grams of cooked rice?

The nutritional value of 100 grams of cooked black rice typically includes:

Is black rice for diabetes safe?

Yes, black rice is safe for diabetics and even a health benefit to them. One study, conducted in 2020, found that one of the main anthocyanins present in black rice has the potential to reduce blood glucose levels and support the correct functioning of the kidneys while slowing down the damage caused to the kidneys. Black rice also prevents oxidative stress on the kidneys while reducing inflammation throughout the body.

Another experiment carried out in 2017 was on the germinated waxy black rice. The subjects were given black rice for 8 weeks and the results were presented with low sugar levels, glucose utilisation was done effectively, and moderate weight loss attributed to the disease. It enhances the glucose metabolic pathways of the body and activates the pancreas to secrete additional insulin, which is the base mechanism to control diabetes mellitus.

In two studies, intakes of black rice showed that this could be consumed as part of monitoring diabetes, as long as part of a balanced diet was taken. However, there’s still a need to limit portions sometimes. Diabetics must always consult their healthcare providers for everything and never make a radical change in diet without seeking permission first.

What are the side effects of black rice?

Black rice is often known as the ‘black forbidden rice’. In all practicality, most will find it safe and healthy. However, some of the possible side effects are as follows:

1. Allergic Reactions: Some people are allergic to rice or one of the ingredients present in black rice.
2. High in Fibre: While fibre is good high intake may become problematic since it can cause bloating or gas if the diet otherwise is low in fibre.
3. Arsenic Content: While arsenic content, is present lesser in white rice but higher in black rice. So, proper washing and thorough cooking of rice can neutralise the potential health hazards due to excessive arsenic content.
4. Calorie Density: Black rice and white rice are equally dense, so watch your portion size to regulate the amount of calories.

Again, it is better to take in some form of balanced diet. If you have a specific health concern, though, it is best to consult a healthcare provider first.

Conclusion

It is confusing to choose the best type of rice for diabetics because of the varying opinions found in research. The most crucial reminder is regarding portion control. Diabetics can enjoy a wide range of meals made from rice once they know the the practice of moderation. Having been educated on how to include rice wisely, they can maintain a balanced diet that will promote good health.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.