Home Nutrition origin, benefits, glycemic index, does it cause constipation?

origin, benefits, glycemic index, does it cause constipation?

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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, giving 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 poke bowl, especially because of the crispiness and taste nutty taste. It’s hard to go back to white rice once you discover it. Does it have health benefits? More risk of constipation ? Is he more calories than white rice? Discovery.

Black rice is one variety of rice from Asia. Although of Chinese descent, there are exploitations in Italy where black rice is known as “riso venere”. Over there Camargue, a French region that has been producing rice since the Middle Ages, also grows it. In Chinathis rice used to be called “forbidden rice” because the harvest was so small that the emperor forbade the population to consume it.

The black color of the granules is due to the high content anthocyaninspigments that occur in certain plants. When cooking,the color changes to dark purple instead. Black rice is known for the taste of dried fruit, hazelnuts mainly.

Black rice provides a faster feeling of satiety.

“Lblack rice is richer in vitamins, fiber, minerals and antioxidants and is fewer carbohydrates then white rice. The latter is very rich in carbohydrates, but not necessarily in vitamins“, explains Léa Lang, dietician-nutritionist.

The glycemic index of black rice is 50 versus 70 for white rice. “50 is a fairly low index (< 55 = lage GI) wat betekent dat zwarte rijst snel een verzadigingsgevoel geeft en dus geen hoge bloedsuikerpiek veroorzaakt wat een voordeel is ten opzichte van witte rijst (> 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 approx 346 calories62.8 g carbohydrates, 7.7g protein4.8 g fiber and 2 g fat (good fats for the body).

The wealth of antioxidants helps prevent this cardiovascular diseases and disorders, cell aging, cancer, Léa Lang explains. As for his rich in calcium and seleniumWithin a balanced diet, it helps to reduce inflammation. “Rice also contains flavonoids that have an anti-inflammatory, immunostimulatory (stimulates immunity), antioxidant role and therefore help ward off chronic diseases.“, continues the specialist.

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

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

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

With thanks to Léa Lang, dietician-nutritionist.

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