What is Forbidden Rice? Black Forbidden Rice, Secret Super Food

With its nutty, slightly sweet flavor, black rice can turn any meal into a feast. Also known as the forbidden rice, this dark purple grain was reserved solely for the royal family back in ancient China. 

Despite the name, there’s nothing mystical about black rice. 

What makes it stand out is its exceptional nutritional value. This whole-grain boasts more protein, fiber, zinc, and B vitamins per serving than any other type of rice notes a 2020 review featured in the Journal of Nutrition and Food Sciences. 

Anthocyanin, the natural pigment responsible for its black-purple color, protects against inflammation and degenerative conditions. Fiber promotes digestive health and improves appetite control, while thiamin and other B vitamins support energy metabolism. 

Nowadays, this powerhouse grain is widely available in most stores. But is it worth the hype? 

To answer this question, we’ll break down the nutritional value of black rice and discuss its health benefits. 

What Is Forbidden Rice?

Forbidden rice, or the emperor’s rice, has been around for thousands of years. Like most rice varieties, it comes from the Oryza sativa L. plant. As mentioned earlier, its dark color is given by anthocyanins, a class of antioxidants that support cardiovascular health and scavenge free radicals.

A recent study conducted in Japan suggests that forbidden rice originates from Japanese rice and that its exceptionally high anthocyanin levels are due to a mutation. 

Black rice is used as a blood tonic in Chinese medicine. Its mild, nutty flavor makes it ideal for salads, risotto, and even desserts, like sticky rice pudding. 

As it turns out, this whole-grain is just as healthy as it is delicious. 

It’s six times higher in antioxidants than brown rice and contains more protein and fiber than any other kind of rice. Plus, it boasts large amounts of protein, vitamins, minerals, and amino acids reports a 2018 review published in the International Journal of Health Sciences and Research (IJHSR). 

Some say that black rice is the new brown. It’s the most nutritious of all rice varieties and fits into any diet. Whether you’re cutting or bulking up, you can incorporate it into your diet to get the energy needed for a challenging workout. 

Our previous posts discussed the health benefits of basmati rice versus brown rice, jasmine rice versus white rice, and other rice varieties. 

This time, we’ll focus on the nutritional value of forbidden rice. Keep reading to learn more about its key nutrients and their role in athletic performance, disease prevention, and overall health. 

Let’s get into it! 

Forbidden Rice Nutrition Facts 

Black rice comes in several varieties, and each has a different nutritional profile. According to the USDA, this grain has about 356 calories per 3.5 ounces (uncooked). You’ll also get:

• 8.8 grams of protein
• 75.6 grams of carbs
• 2.2 grams of fiber
• 3.3 grams of fats
• 2.4 milligrams of calcium

The Journal of Nutrition and Food Sciences review provides slightly different values for the same amount of uncooked black rice: 

• 8.5 grams of protein
• 34 grams of carbs
• 2 grams of fats 

These values depend on the type of black rice and where it comes from. Cooking will further change its nutritional profile. 

All in all, black rice offers more protein, fiber, and phenolic compounds than white, brown, red, and wild rice. 

According to the IJHSR review, it also provides high doses of amino acids, especially lysine and tryptophan. Plus, it’s rich in antioxidant enzymes, albumin, ferritin, folic acid, zinc, iron, and other essential nutrients. 

This whole-grain is higher in anthocyanins than blueberries, notes the IJHSR review. Black rice bran is even more nutritious, delivering high doses of fiber and vitamin E. In clinical trials, it suppressed inflammatory skin conditions, reduced plaque buildup in the arteries, and improved blood lipids. 

The health benefits of forbidden rice are largely due to anthocyanins. These antioxidants possess anti-inflammatory, anti-cancer, and hypoglycemic effects. They protect your cells and tissues from oxidative stress, fight inflammation, and may help prevent chronic diseases. 

Anthocyanins Promote Cardiovascular Health 

Black rice may improve heart health because of its high antioxidant levels. The anthocyanins in this grain help lower LDL (the “bad”) cholesterol and triglycerides while increasing HDL (the “good”) cholesterol levels, states the IJHSR review. 

These flavonoids may suppress the progression of atherosclerotic plaques and prevent the hardening of arteries, reducing your risk of heart disease. Their anti-inflammatory and antioxidants effects shouldn’t be ignored either. 

This grain is also rich in fiber, which may further protect your heart. High-fiber diets help decrease bad cholesterol and blood sugar levels, leading to improved cardiometabolic health. 

A 2019 study published in Nature Communications linked high flavonoid intakes to lower mortality rates. These beneficial outcomes appear to be stronger in smokers and heavy drinkers. 

In a clinical trial, men and women with high cholesterol took 160 milligrams of anthocyanins in supplement form twice a day for three months. 

By the end of the study, they experienced a 13.7% increase in good cholesterol levels and a 13.5% reduction in bad cholesterol. Researchers believe that anthocyanins may improve blood lipids by suppressing the activity of plasma cholesteryl ester transfer protein. 

Black rice provides about 327.6 milligrams of anthocyanins per 3.3 ounces, as reported in the IJHSR review. That’s pretty close to the dosage used in the above study. 

Black Rice May Prevent Weight Gain 

Rice isn’t the first thing that comes to mind when you’re trying to lose fat. After all, it’s high in carbs. 

This may come up as a surprise, but eating black rice might help you get leaner and keep the pounds off. 

As discussed earlier, forbidden rice is rich in fiber. This nutrient improves appetite control by filling you up quickly and increasing satiety. The anthocyanins in black rice promote weight loss too. 

A 24-year cohort study conducted on over 124,000 Americans reports that diets rich in flavanols, anthocyanins, and other antioxidants may prevent obesity. 

Subjects with high antioxidant intakes gained less weight over the years than those with low intakes. Anthocyanins had the greatest impact on their body weight. 

According to a 2017 review published in Nutrients, anthocyanins exhibit anti-adipogenic and anti-inflammatory effects. These flavonoids suppress adipogenic enzymes while reducing leptin and adiponectin levels, which in turn may help prevent weight gain.

Furthermore, a diet rich in brown and black rice appears to be more effective for weight loss than white rice consumption. 

In one study, overweight women who consumed a mixture of brown rice and black rice once or twice a day for six weeks had a greater reduction in body fat, body mass index, and body weight than those eating the same amount of white rice. Their cholesterol and triglyceride levels decreased too. 

Also, remember that black rice is a good source of protein. This nutrient increases fullness and speeds up your metabolism, contributing to fat loss. 

With a whopping 24 grams of protein per serving, it’s the perfect choice for cutting, bulking, or weight maintenance. Plus, it offers more than one-third of the recommended daily calcium intake for stronger bones and joints! 

Eat Black Rice to Keep Your Liver Healthy

Your liver helps process dietary nutrients, removes metabolic waste, and regulates hormone levels. It’s also one of the most vulnerable organs to the side effects of medications, junk food, stress, smoking, and heavy drinking. 

A lesser-known benefit of black rice is its ability to improve liver health. 

According to a 2012 study, this whole-grain may help lower your risk of hepatic steatosis, or fat buildup in the liver. At the same time, it protects against hyperglycemia, elevated cholesterol, and other conditions related to hepatic fat accumulation. 

As we have previously discussed, anthocyanins and other nutrients in black rice fight oxidative stress. Therefore, they may help attenuate the impact of bad eating and other lifestyle factors on liver health. 

This grain also makes it easier to maintain a healthy weight, which may further help prevent liver diseases. 

Balance Your Gut Flora Naturally 

The human gut flora, or microbiota, contains 300 to 500 bacterial species— that’s about 10 times more than all of the cells in your body. 

Good gut bacteria, such as L. acidophilus, B. bifidum, and B. lactis, aid in digestion, produce amino acids, synthesize vitamins, and support immune function. These microorganisms influence your weight, as well as your eating habits, metabolism, appetite, and energy levels. 

Current research indicates a strong link between gut microbiota and obesity risk. Overweight and obese individuals have about 90% fewer Bacteroidetes and more Firmicutes than those who are lean. 

Stress, poor nutrition, lifestyle changes, and other factors can throw your gut flora out of balance. That’s why’s it’s important to make sure your diet provides optimal amounts of probiotics and prebiotics. 

Black rice is a great source of prebiotics, according to a 2018 study in PLoS One. These naturally occurring compounds feed good gut bacteria and help balance your microbiota. 

The above study has found the anthocyanins have proliferative effects on Bifidobacteria and Lactobacillus. After ingestion, these antioxidants are broken down into small molecules by your gut bacteria and may help improve digestive health.

Prevent and Manage Diabetes Symptoms 

As you already know, white rice is one of the worst foods to eat when you have high blood sugar or diabetes. The opposite is true when it comes to black rice. 

Research published in the journal Pharmaceuticals has found that germinated black rice extract was just as effective as the drug metformin for diabetes management. 

This superfood reduced glucose tolerance, insulin resistance, blood lipids, and blood sugar levels in diabetic mice. At the same time, it increased insulin secretion. These changes occurred in just 12 weeks. 

Scientists say that germinated black rice may protect against diabetes and improve its symptoms due to its antioxidant activity. 

This grain is rich in phytochemicals that scavenge oxidative stress and may attenuate the consequences of type II diabetes. Previous studies reported similar findings. 

Another study assessed the effects of black rice on diabetes-induced osteoporosis. Black rice reduced blood glucose levels and bone turnover while increasing bone mineral density. Therefore, this whole-grain may help ameliorate bone loss in those with diabetes.

Also, remember that black rice aids in weight management. Maintaining a normal weight is crucial for keeping diabetes under control. 

Is Black Rice the New Brown?

These are just a few of the many health benefits of black rice. This flavorful grain packs a hefty antioxidant punch and delivers more nutrients than other rice varieties. We have compared black rice and brown rice in a previous post, so check out our findings. 

The forbidden rice is no longer just for the wealthy. Enjoy it along with fish, poultry, beef, or other sources of lean protein to get more nutrients in your diet. 

Better yet, add some garlic to your favorite rice dish. This spice is loaded with vitamin C, allicin, and sulfur compounds that support immune function, among other benefits. 

Have you ever tried the forbidden rice? Perhaps you’d like to share a recipe or two? Go ahead and share your thoughts below!