The Kashmir Recordsdata filmmaker Vivek Agnihotri just lately gave a glimpse into his every day food plan, revealing that he prefers consuming black rice with greens. “That’s all. It has advanced carbs and fibre. No oil. Black rice will get slowly absorbed in your physique. It doesn’t spike blood sugar ranges. All the problems occur solely when blood sugar ranges spike. That’s the starting of illness. Nevertheless, I’m not a diabetic in any respect,” he instructed Curly Tales, including that the style of black rice is “acquired”.
However is black rice actually pretty much as good as it’s touted to be?
Suggesting no rice is totally “sugar-proof,” scientific dietitian Garima Goyal apprised us of “key variations between types of rice when it comes to how they have an effect on glucose response”.
Why black rice?
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Black rice, also called “forbidden rice,” is wealthy in fibre, anthocyanins (pure antioxidants), and micronutrients. “In comparison with white rice, its fibre slows down digestion and glucose launch, resulting in a decrease glycemic index (GI). This implies it causes a gentler rise in blood sugar after meals. The antioxidants additionally assist anti-inflammatory and heart-protective results,” mentioned Goyal.
Evaluating rice varieties
White rice: Extremely polished, stripped of bran and fibre, with a excessive GI. It raises blood sugar rapidly and may worsen insulin resistance if eaten in massive quantities, mentioned Goyal.
Brown rice: Retains bran and germ, larger in fibre and minerals, with a average GI. “Higher than white rice for folks managing blood sugar, although texture is coarser,” mentioned Goyal.
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Do you eat black rice? (Photograph: Freepik)
Purple rice: Comprises pigments like anthocyanins and proanthocyanidins, is fibre-rich, and has a decrease GI than white rice. It gives added advantages for coronary heart well being and antioxidants, talked about Goyal.
Black rice: Just like purple rice when it comes to fibre and vitamins, however richer in anthocyanins, giving it additional antioxidant energy and a barely decrease glycemic influence, Goyal mentioned.
What to notice?
Switching from white rice to colored or whole-grain varieties like black, purple, or brown will help scale back post-meal sugar spikes, assist satiety, and enhance total nutrient consumption. “Nevertheless, portion measurement nonetheless issues. Even black rice can elevate blood sugar if eaten in extra—it’s the mixture of rice kind, portion, and pairing with protein/fibre that makes the true distinction,” mentioned Goyal.
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DISCLAIMER: This text relies on data from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
