Black rice: the best "carb" you can eat

Black rice: the exceptional complex carb

Many people today follow a low carb diet, refraining from starch-rich foods (what most people call "carbs"), such as potatoes, rice, pasta, bread, corn etc.

This is because those foods have a low ratio of nutrients versus calories and quite often a high glycaemic index (they raise insluin levels too fast and too much). This does not help at all with weight maintenance, fat loss or cellulite reduction.

However, there is one complex "carb" with very high nutrient to calorie ratio: black rice.

Black rice (also known as purple rice) is very high in antioxidants (more than in blueberries). It's bran hull (outermost layer) contains one of the highest levels of anthocyanin antioxidants found in food. It also has a similar amount of fiber to brown rice, which means that it has a low glycaemic index and that it helps digestion and regularity (it has a GI of 42, versus 72 for white rice)


Great taste and oceans apart from white rice

Like brown rice, black rice has a mild, aromatic, nutty taste, and a deep black color which turns deep purple when cooked. To cook, simply use one part of black rice and four parts of black rice and simmer until all water is absorbed.

Black rice can be used in place of white rice (one of the highest GI carbs available and not very good for you at all) or brown rice (low GI, high in fibre, but no antioxidants).

In summary, if there is one "carb"  food I would recommend, it would be black rice, due to the very high anthocyanin / antioxidant content. Anthocyanins, like most polyphenols, are well-known for their beneficial effect on cardiovascular health, anti-ageing, diabetes prevention and cellulite prevention.


Wild rice, red rice, brown rice, red and black quinoa

A second best would be wild rice (which is also dark brown / black, but does not have nearly as many antioxidants).

A third best would be red (camargue) rice and red or black quinoa (yes, quinoa is a carb-rich food and contains very ittle protein, contrary to the urban myth).

Of course, the absolute best carb-containing foods are berry fruits (blueberries, blackberries, strawberries, raspberries etc.) , which have a very high antioxidant content and very, very few carbohydrates and calories. This means that berry fruits have an extremely high nutrient to calorie ratio.

Black rice is superior to black or dark red beans, in terms of antioxidant content, as no water is thrown away after cooking black rice, while after boiling / steaming beans some water has to be thrown away, with all the antioxidants contained in it.

Note: there are two types of black rice: glutinous (sticky) and non-glutinous. It is better to prefer the non-glutinous, as it has a higher fibre content and lower GI.