1. The Benefits of ‘Black Rice’
Black rice, also known as forbidden rice, is a grain so nutritious that it has been considered a medicinal rice since ancient times. The black bran layer of the rice is richer in a powerful antioxidant called ‘anthocyanin’ than even blueberries or black beans. This anthocyanin helps reduce inflammation in the body and promotes vascular health. Also, as a type of whole grain, black rice has much higher levels of dietary fiber, vitamins, and minerals than white rice.
2. The Effect of Mixing with White Rice
Of course, eating 100% black rice or brown/black rice mix is the best, but it can be hard to digest or the texture may feel too coarse. In such cases, mixing black rice with white rice is a very practical and good alternative.
– Lowering the Glycemic Index (GI): Even mixing just 10-30% black rice (GI around 55) with white rice (GI around 86) will lower the overall GI of the meal. This is because the rich dietary fiber in the black rice slows down the digestion and absorption speed of the entire bowl of rice.
– Supplementing Nutrients: It can supplement the dietary fiber, anthocyanins, and various minerals that are lacking in white rice, thereby increasing the overall nutritional value of the meal.
3. A Wise Way to Consume
It is good to start by mixing about 10% black rice with white rice and gradually increasing the proportion to 30-50%. Like brown rice, black rice is also hard, so soaking it in water for longer than white rice before cooking will make it much softer to eat.
Summary: Mixing even a small amount of black rice with white rice is not unhelpful; it is a small but very meaningful health habit that lowers the overall glycemic index and increases the nutritional value of the meal.
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