Black rice: origin, benefits, glycemic index, does it cause constipation?

Black rice origin benefits glycemic index does it cause constipation

Black rice is a variety of colored rice with a nutty flavor. It has a much better glycemic index than white rice, which gives it many benefits for cardiovascular health. How many calories? How much to eat? Discovery with our dietician.

THE rice black, we like it plain, hot or cold in a poké bowl, particularly for its crunchiness and its nutty taste. It’s hard to go back to white rice once you’ve discovered it. Does it have health benefits? More risk of constipation ? Is he more caloric than white rice? Discovery.

Black rice is a variety of rice from Asia. Although of Chinese origin, there are exploitations in Italy where black rice is known as “riso venere”. There Camargue, a French region that has been producing rice since the Middle Ages, also cultivates it. In Chinathis rice was formerly called “forbidden rice” because its harvest was so small that the Emperor forbade the population to consume it.

The black color of the grains comes from their high content of anthocyaninspigments that are found in certain plants. When cooking,the color changes to dark purple instead. Black rice is known for its taste of dried fruits, hazelnuts Above all.

Black rice provides a faster feeling of satiety.

“Lblack rice is richer in vitamins, fiber, minerals and antioxidants and is lower in carbohydrates than white rice. The latter is very rich in carbohydrates but not necessarily in vitamins“, explains Léa Lang, dietitian nutritionist.

The glycemic index of black rice is 50 versus 70 for white rice. “50 is a fairly low index (< 55 = low GI) which means that black rice quickly provides a feeling of satiety and therefore does not cause a high blood sugar peak, which is an advantage compared to white rice (> 70 = high GI)“, explains our interlocutor.

black rice
Image of black rice © 123rf-juliasudnitskaya

Black rice is rich in selenium, iron, calcium, zinc and manganese. 100 grams of black rice contains approximately 346 calories62.8 g of carbohydrates, 7.7 g of protein4.8 g of fiber and 2 g of fat (good fats for the body).

Its richness in antioxidants helps prevent cardiovascular diseases and disorders, cell aging, cancers, explains Léa Lang. As for his rich in calcium and selenium, it helps, within a balanced diet, to reduce inflammation. “Rice also has flavonoids which have an anti-inflammatory, immunostimulating (stimulates immunity), anti-oxidant role and therefore help to ward off chronic diseases.“, continues the specialist.

Although black rice has a better composition than white rice, it should not be abused either. “It is a starchy food so it must be consumed in the same way as other starchy foods because overconsumption could then lead to weight gain, warns the dietician. On the other hand, there is no increased risk of constipation with black rice if it is part of a balanced and varied diet including sufficient fiber.

It is possible to consume 100 to 120 g of cooked black rice, or a quarter of a plate.

Just like other starchy foods, during a meal, it is possible to consume 50 g of raw black rice or 100 to 120 g of cooked ricewhich is equivalent to quarter of a plate. It is necessary toalternate the varieties of rice and accompany it with vegetables and proteins for a healthy and complete plate.

Thanks to Léa Lang, dietitian nutritionist.